Udarakarshanasana – Abdominal Stretch Posture

By Prana Yoga | In All Yoga Postures, Relaxation Postures, Spinal Twisting | on July 27, 2014



  • Start sitting in the squatting position with the feet hip width apart and the hands on the knees.
  • Exhale, twists and bring the right knee to the floor near the left foot. Keep the inside of the right foot on the floor.
  • Using the left hand as a lever, push the left knee towards the right, while twisting to the left.
  • Squeeze the lower abdomen and look over the left shoulder.
  • Hold the posture for a count of 5 breaths
  • Inhale, return to the squatting position.
  • Exhale, repeat on the other side of the body to complete one round.
  • Practise 5 rounds.


  • Uses compression and stretching to relieve abdominal ailments.
  • Relieves constipation (particularly if performed after drinking warm water).
  • Stretches the toes, ankles, knee joints and legs.
  • May prevent urinary tract infections (UTI’s).
  • Relieves symptoms or urinary incontinence or urinary retention
  • Can help with arthritic knees


  • Knee Injuries

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