Supta Udarakarshanasana – Sleeping Abdominal Stretch Pose

By Prana Yoga | In All Yoga Postures, Spinal Twisting | on July 9, 2014

Supta – Sleeping, lying down; Udar – Abdomen; Akarshan – Stretch



  • Lie on your back
  • Bend your knee and place the soles of your foot flat on the ground in front of the hips.
  • Both the knee and the feet should be close together throughout the practice.
  • Interlock your fingers and place the palm under the back of your head. Work towards touching the elbows to the ground.
  • Take a deep inhale and exhale, lower both the legs to the floor on the right side of the body, hold your breath for a few seconds (3 seconds) and inhale again bringing the knee back to the center. Repeat the same on the other side. This will be one round, practice this for 5 rounds


  • It stretches the abdominal muscle and organs, hence improves digestion and eliminates constipation.
  • The twisting of the spinal muscles relieves the strain and the stiffness caused by prolonged sitting

Note: By adjusting the distance of the feet from the hips you can work on each vertebrae and the corresponding muscles. When the distance is about 60 cm, the stretch will be concentrated to the lower spine. As you decrease the distance the stretch will move up the spine (decrease each time by 3 cm and you can work on individual vertebrae). When the heel are touching the hips then the stretch will be in the area of the cardiac plexus.


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