Karshasana = Pull
Udarakarshanasana at a Glance
“Udarakarshanasana” is a Reclining Abdominal Stretch Pose. The pose helps to cure abdominal issues and thus detoxifies the body. It stretches the ankles, knee joints, and toes and promotes flexibility.
Benefits:
- Udarakarshanasana stretches the abdominal muscles, thus strengthening the abdomen and core and relieving digestive issues and infections in the urinary tract.
- The pose uses stretching and compressing the abdomen, thus aiding in good digestion.
- The pose stretches the ankles, toes, legs, and knee joints.
Who can do it?
People with strong core muscles and people who want to strengthen their abdomen can practice this pose.
Who should not do it?
People with back injury, severe knee pain, pregnant women, people with digestive issues, and high blood pressure should avoid the pose.
Introduction
Udarakarshanasana is an abdominal stretch pose and is good for improving flexibility and spinal health. The pose includes stretching the abdomen and it stretches muscles of the knees, ankles, and toes.
Chakras
Udarakarshanasana stimulates the Muladhar chakra, Svadhidthana chakra, Manipura, Anahata, Vishuddha, Ajna, and Sahasrara chakra. The pose helps a person to stay balanced and attain a higher state of consciousness.
Philosophy
Udarakarshanasana is a mindful practice, which involves physical strength also. The pose motivates you to find equilibrium in the flow of life.
How to Do Udarakarshanasana?
Follow the Step-by-Step Instructions
- Begin by sitting in a squat position with your feet hip-width apart, as your starting position.
- Keep your hands on your knees, simultaneously twisting from your right knee, keeping it close to your left foot.
- Turn the right foot on the floor, close to your left foot, with no strain on the right knee. The right toes are tucked under.
- Try to push the left knee with your left hand and keep twisting to your left side. Keep the alignment of the right foot proper. The left knee should be close to your right foot.
- Activate your core, squeeze your abdomen, and gaze to the left side of your left shoulder.
- Hold the pose for a few breaths and return to the squatting pose. Repeat the steps on the opposite side. This completes one round. Practice the Udarakarshanasana abdominal pose for a few more cycles.
What are the Benefits of Udarakarshanasana?
- Udarakarshanasana stretches and compresses the abdominal muscles and thus helps in finding core strength.
- This lower spine twist helps to stimulate the abdominal organs, thus helping to relieve digestive issues.
- The pose involves a lateral bend, thus enhancing the body’s flexibility.
- The stretching in the pose helps to stimulate the internal organs.
- The pose helps to relieve stress and anxiety by increasing good blood circulation and it calms the nervous system.
Health Conditions that Might Benefit from Udarakarshanasana?
- Udarakarshanasana’s abdominal pose helps aid digestion by massaging the abdominal muscles. It relieves constipation and bloating.
- The pose relieves mild back pain.
- It helps in conditions like arthritis and knee issues.
- The pose helps to relieve menstrual cramps and discomfort since it is a twist pose.
Safety and Precautions
- People with back injuries, lower back issues, lower abdomen issues, and recent knee injuries should avoid or modify the pose.
- People with abdominal issues should be cautious as this pose is an abdominal twist.
- People with high blood pressure should avoid the pose.
- Pregnant women should avoid the pose in the later stages of pregnancy.
- People with cardiovascular issues should modify or avoid this yoga pose.
- People with recent surgery should consult a yoga teacher.
Udarakarshanasana and Breath
- In this abdominal twist pose, proper breath coordination will enhance the twist deeper. When you are seated with your legs extended. Breathe in deeply. Your spine should be straight and elongated, and engage your core for the stretch and twist. When you are in the Udarakarshanasana pose, inhale and exhale and twist on one side. Let your hands and breath support the twist. Now inhale and keep your spine lengthened; exhale and deepen the twist. At every inhale, steady yourself while your exhale deepens the twist and within your comfort.
- Your breath will guide you in the movement and within your comfort level. When you release, inhale and twist back slowly and gently, and let the breath flow in and out. Your breath here will balance and stabilize the twist by leaving your body and mind relaxed from this twist pose.
Preparatory Poses
- Squatting
- Shoulder Rotations
- Malasana
- Side Body Stretches
Beginner’s Tips
- Practice a few stretches to open your hips, shoulders, and side body.
- Keep your stomach empty since this is an abdominal twist, and practice a few kapalbhati pranayama before practicing this pose.
- Get comfortable by drinking warm water and then practicing the pose.
- Maintain a straight spine and engage your core for twisting on the sides.
- Hold the pose till you are comfortable.
- Use yoga blocks for sitting in a squat position, and then practice this pose if you are uncomfortable.
- This lower spine twist contracts the psoas muscles and improves flexibility due to the twisting of your legs, so practice variations of the pose.
Udarakarshanasana Variations
- You can sit in Malasana (squatting position) and then bring your right arm all over your knee, open your chest, bring your left arm from the back, and clasp your fingers of both hands at the back. Maintain your gaze slightly up. Release the pose slowly and repeat on the other side. This pose opens your chest completely.
- You can modify the position of your legs and explore other variations. You can practice the universal spinal twist pose also, which is called shiva Udarakarshanasana, by lying down and twisting one of your legs on one side and holding it with the opposite hand. Repeat this on the other side of the leg also.
Interesting Facts About Udarakarshanasana
- This abdominal twist pose is highly recommended for clearing abdominal ailments.
- It detoxifies the inner organs completely if practiced after pranayama.
- The pose has unique stretches of the lower body and is a quick mood elevator.
The Bottom Line
Udarakarshanasana pose is a very effective yoga pose for relieving digestive issues and can be practiced in your everyday yoga routine. The pose cleanses the intestines and inner organs, hence detoxifying the body. It is a great stress reliever. You can practice this pose after kapalbhatti pranayama to get the maximum benefit, as it cleanses the entire system and rejuvenates your body.
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