Sleeping Abdominal Stretch (Supta udarakarshanasana) – Steps, Benefits

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Sleeping Abdominal Stretch Pose In Yoga - Supta Udarakarshanasana
Sleeping Abdominal Stretch Pose (Supta Udarakarshanasana)

Sleeping Abdominal Stretch, also known as Supta udarakarshanasana, is a yoga pose that involves lying on the back and stretching the abdominal muscles. It is a gentle pose that can help to relieve tension in the abdominal muscles, spine, and helps improve digestion.


English NameSleeping Abdominal Stretch
Sanskrit NameSupta udarakarshanasana
Hindiसुप्त उदाकरशनासन
Meaning“Supta” means sleeping or reclining, “udara” means abdomen or belly, “karshana” means to stretch, and “asana” means posture or pose. It translates into a reclining pose that involves stretching the abdominal muscles.
Base positionLying down
Repetitions10 times
Body PartAbdomen
CategoryPawanmuktasana series 2
Category (English)Digestive And Abdominal Poses
BenefitsThis pose helps improve spinal flexibility. It promotes relaxation. Relieves tension in the abdominal muscles, improve digestion
PrecautionsPeople with any injury in the spine should strictly avoid this practice.
Sleeping Abdominal Stretch Overview

Sleeping Abdominal Pose (Supta Udarakarshanasana) Steps

  • Lie in the starting position and relax.
  • Bend the knees and place the soles of both feet flat on the floor, directly in front of the buttocks.
  • Keep the knees and feet together throughout the practice. Interlock the fingers of both hands, place the palms under the back of the head and let the elbows touch the floor. 
  • Breathe in, and while breathing out, slowly lower the legs to the right, trying to bring the knees down to the floor.
  • The feet should remain in contact with each other, although the left foot will move slightly off the floor. At the same time, gently turn the head and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine. 
  • Hold the breath in the final position while mentally counting three seconds.
  • While breathing in, raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout. Repeat on the left side to complete one round.
  • Practice 5 complete rounds.

Breathing pattern

  • Exhale while lowering the legs to the sides. 
  • Hold the breath in the final position.
  • Inhale while raising the legs.

Benefits of Sleeping Abdominal Pose (Supta Udarakarshanasana) 

  1. Supta Udarakarshanasana gives an excellent stretch to the abdominal muscles and organs, and thereby helps to improve digestion and eliminate constipation.
  2.  The twisting stretch of the spinal muscles relieves the strain and stiffness caused by prolonged sitting.
  3. It is a great pose to incorporate into a regular yoga practice or as a gentle stretch before/after bed to help you unwind and relax.
  4. It helps lower back pain

Precautions of Sleeping Abdominal Pose In Yoga – Supta Udarakarshanasana:

  •  People with injury to the back or spine should avoid this practice
  • People with any spinal injury should avoid this practice.