Supta Udarakarshanasana in Yoga

Supta udarakarshanasana also known as the sleeping abdominal stretch pose in yoga is a part of the Pawanmuktasana series 2 (Digestive / abdominal group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the digestive system. It also eliminates energy blockages in the abdominal area.

How to do Sleeping Abdominal Pose In Yoga – Supta Udarakarshanasana  

  • 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 while doing Sleeping Abdominal Pose In Yoga – Supta Udarakarshanasana:

  • 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 In Yoga – Supta Udarakarshanasana: 

  • This asana gives an excellent stretch to the abdominal muscles and organs, and thereby helps to improve digestion and eliminate constipation.
  •  The twisting stretch of the spinal muscles relieves the strain and stiffness caused by prolonged sitting.
  • The distance of the feet from the buttocks determines the placement of the spinal twist. If the feet are about 60 cm from the buttocks, the adjustment is in the lower area of the spine. As the feet approach the buttocks, the adjustment rises up the spine. When the feet are next to the buttocks, the adjustment is in the area of the cardiac plexus. Therefore, moving the feet about 3 cm each time works on each vertebra, bringing suppleness to the whole spinal column.

Precautions of Sleeping Abdominal Pose In Yoga – Supta Udarakarshanasana:

  •  It should be stopped if the practice is painful.

Pawanmuktasana Part II – Digestive / Abdominal Poses in Yoga

Supta Udarakarshanasana in Yoga is a part of the Pawanmuktasana Series II. The series corresponds to the Digestive/Abdominal poses in Yoga. They are a group of asanas concerned specifically with strengthening the digestive system. This is the second part of the Pawanmuktasana Series 1,2,3. These are excellent for people with indigestion, constipation, acidity, excess wind or gas, lack of appetite, diabetes, disorders of the reproductive systems, and varicose veins. The digestive and abdominal poses (pawanmuktasana – 2) also help in eliminating energy blockages in the abdominal area. The sequence for Digestive and Abdominal Poses in Yoga – Pawanmuktasana Part 2 is as important as it is form any other yoga poses or technique. The following is the recommended sequence.

  1. Raised Legs Pose – Padotthanasana
  2. Leg rotation – Padchakrasana
  3. Cycling in yoga – Pada Sanchalanasana
  4. Leg lock pose – Supta pawanmuktasana
  5. Rocking and rolling in yoga – Jhulana Lurhakanasana
  6. Sleeping abdominal stretch pose – Supta Udarakarshanasana
  7. Universal spinal twist – Shava Udarakarshanasana
  8. Boat pose – Naukasana

We hope you found this article on Supta Udarakarshanasana in Yoga useful. This is intended to give you a detailed information on Supta Udarakarshanasana in Yoga, how to do Supta Udarakarshanasana in Yoga, including its benefits, and precautions.

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