Home Yoga Asanas : Pawanmuktasana - Part III : Abdominal Stretch
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Abdominal Stretch (Udarakarshanasana)
Udarakarshanasana is an Indian translation for Abdominal Stretch posture. You can learn this asana as below:

Routine Benefits
Breathing Pattern Contraindications


  • Get in the primary position - Squat down holding the legs apart.
  • Maintain the body balance on the soles of legs.
  • Place the palms on the knees.
  • This is the initial position of the exercise.
  • Remain conscious towards the body balance.
  • Inhale deep and then exhale out.
  • Place the right knee on the floor near the left toe.
  • This is possible that the right heel may get raised.
  • Turn the right knee right ward and the left knee towards the left.
  • Maintain the palm pressure on the left knee.
  • Attempt to squeeze the lower abdomen with the combined pressure of both thighs.
  • Now look over the left shoulder.
  • Hold the breath for 3 to 5 seconds in this final position.
  • Inhale and get back in the initial position.
  • Repeat this exercise from the other side and complete the cycle.
  • Practice at least ten times.
  • When the right knee touches the floor then keep the hind paw loose so that most of the thigh area touches the floor.
  • Practiced also during Shankha Prakshalana, in which breathing is reversed to increase the pressure of the thigh against the abdomen.

Breathing Pattern:

  • Body balance.
  • Synchronization of the body movement with the breathing.
  • Alternate stretch and compression of the lower abdomen.


  • Body balance.
  • Smoothness of the movement.
  • Heart beat and breath when reclining in Shavasana pose.
  • Effects of the asana on the lower back, hips, knees and the ankles.


  • Cures abdominal ailments.
  • Relieves the constipation.


  • Surgery.
  • Hernia.
  • Post 2nd trimester pregnancy.
  • Menstruation.
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Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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