| Suptudarakarshana is an Indian translation for Sleeping Abdominal Stretch pose. You can learn this asana as below:
Routine:
- Get in the primary pose of Shavasana.
- Mentally prepare yourself for the exercise.
- Keep your eyes open.
- Breathe normal and easy.
- Bend the knees and place the soles flat on the floor.
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Keep the knees and legs together throughout the exercise.
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Interlock the fingers of both hands and place them below
your head.
- This is the initial position.
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Exhaling out bend the knees towards your left so that
it touches the floor.
- Keep both of your legs together.
- Your right paw may spring up, which is quite natural.
- Now turn your neck towards right.
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This will provide uniform twisting stretch to the entire
spine.
- This is the final position.
- Hold the breath and count mentally up to 3 seconds.
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Now inhale deep and raise both legs to the upright position.
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Keep the elbow and shoulder on the floor throughout the
exercise.
- Repeat this in the right direction.
- This is the first cycle.
Breathing Pattern:
- Exhale when you lower the legs to the sides.
- Hold the breath in the final position.
- Inhale when you raise the legs.
Consciousness:
Benefits:
- Excellent stretch to the abdominal muscles and organs
- Improves the digestive system and eliminates the constipation.
- Removes the spinal problems by making them flexible.
- Relives the strain and stiffness due to prolonged sitting.
- Bumps off the extra fat around the waist.
Contraindications:
- High blood pressure.
- Recent abdominal surgery.
- 2nd or 3rd trimester of pregnancy.
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