Translation: Udar- abdomen; akarshan- stretching, pulling; asana- pose.
Most of the Yoga asanas (postures) are generally done on an empty stomach (either 2 to 3 hours after having a light meal or after pooping in the morning) but Udarakarshan asana is one of the few poses which you can do to stimulate the bowel movement (helps in pooping, constipation).
This pose is also a part of the Laghu Shanksh Prakshalan (Stomach detox/ cleanse with salty water) done for the purpose of bowel movement (stimulates the Apana Vayu).
For constipation problems try to have a few glasses of warm water early morning and do this pose 8 times on each side starting with twisting on the left side.
Steps
There are two variations of this pose you can choose the one in which you feel most comfortable.
Variation 1:
- Start in Vajrasana or Virasana
- Place your hands on the floor, lift the left knee up and place the left foot on the floor in front of you (the right foot stays as it is).
- Place your hands on your respective knees.
- With your left-hand press the left knee in and press the right-hand down on the right knee. Exhale, twist a bit and look towards the left side. As you do this action observe that the abdomen area gets engaged.
- Stay in the posture for a few breaths
- Inhale, return to the initial position.
- Exhale, and repeat on the other side for the same number of breaths to complete one round.
- Practice 8 rounds.
Variation 2:
- Start sitting in the squatting position (malasana) with the feet hip-width apart and the hands-on the knees.
- Exhale, twist, and bring the right knee to the floor near the left foot. The right toes here are tucked under (different from the first variation).
- Using the left hand as a lever, push the left knee in while twisting to the left and looking over your left shoulder. Press the right hand down on the right knee. Observe the stomach area getting engaged.
- Stay in the posture for a few breaths.
- Inhale, return to the initial squatting position.
- Exhale, and repeat on the other side for the same number of breaths to complete one round.
- Practice 8 rounds.
Benefits:
- 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 of urinary incontinence or urinary retention
Contraindications:
- Knee Injuries
- Back injuries, slip disc.
- Diarrhea
Looking for any other posture? Find it in our Yoga asana library.
