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.

• Keep the knees and legs together throughout the exercise.

• Interlock the fingers of both hands and place them below your head.

• This is the initial position.

• 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.

• 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.

• Now inhale deep and raise both legs to the upright position.

• 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:

• On the breath and the mental counting in the final position.

• The twisting stretch on the spine and the abdominal muscles.
  

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.