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World Yoga Forum » Top 50 Yoga Poses, Breathing Exercises and Benefits » Abdominal Stretch Pose In Yoga – Udarakarshanasana
Abdominal Stretch Pose In Yoga - Udarakarshanasana, How to do Abdominal Stretch Pose In Yoga - Udarakarshanasana, Benefits of Abdominal Stretch Pose In Yoga - Udarakarshanasana, Precautions.

Abdominal Stretch Pose In Yoga – Udarakarshanasana

Udarakarshanasana (abdominal stretch pose) is a part of the Pawanmuktasana series 3 (Energy block postures [Shakti bandha asanas]) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the improving the energy flow within the body. It also eliminates energy blockages in the spine, activates the lungs and heart, and improves endocrine function.

How to do Abdominal Stretch pose In Yoga – Udarakarshanasana

  • Squat with the feet apart and the hands on the knees. Inhale deeply.
  • Exhale, bringing the right knee to the floor near the left foot.
  • Using the left hand as a lever, push the left knee towards the right, simultaneously twisting to the left.
  • Keep the inside of the right foot on the floor.
  • Try to squeeze the lower abdomen with the combined pressure of both thighs.
  • Look over the left shoulder.
  • Hold the breath out for 3 to 5 seconds in the final position. Inhale when returning to the starting position.
  • Repeat on the other side of the body to complete one round.
  • Practice 5 to 10 rounds.

Benefits of doing Abdominal Stretch pose In Yoga – Udarakarshanasana

  • This pose is very useful for abdominal ailments because it alternately compresses and stretches the organs and muscles of this region. 
  • It also relieves constipation.

Precautions of doing Abdominal Stretch pose In Yoga – Udarakarshanasana: 

  • Not for people with knee problems or sciatica.

Practice note: 

  • This is one of the asanas practised in shankhaprakshalana. 
  • Take care not to overstretch the back as the body begins to feel lighter and more flexible.

Pawanmuktasana Part 3 – Shakti Bandha Asanas in Yoga

Pawanmuktasana Part 3 consists of a group of asanas concerned with improving the energy flow within the body and breaking down neuro-muscular knots. They are also known as Shakti Bandha Asanas or Energy Block postures in Yoga.

Pawanmuktasana series in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.

Pawanmuktasana is divided into three distinct groups of asanas:

  1. Pawanmuktasana Series 1: The anti-rheumatic group.
  2. Pawanmuktasana Series 2the digestive/abdominal group.
  3. Pawanmuktasana Series 3: Shakti bandha group to release energy blocks.

Pawanmuktasana Part 3 Yoga poses eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function. The series is useful for those with reduced vitality and a stiff back and is especially useful for menstrual problems and toning the pelvic organs and muscles. It can be practiced after pregnancy for retoning flaccid muscles.

Sequence of Pawanmuktasana Part 3

  1. Rajju Karshanasana – Pulling the rope pose
  2. Gatyatmak Meru Vakrasana – Dynamic spinal twist
  3. Chakki Chalanasana – Churning the mill
  4. Nauka Sanchalanasana – Rowing the boat
  5. Kashtha Takshanasana – Chopping wood
  6. Namaskarasana – Salutation pose
  7. Vayu Nishkasana – Wind releasing pose
  8. Kauva Chalasana – Crow Walking
  9. Udarakarshanasana – Abdominal stretch pose

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