Udarakarshanasana | Abdominal Twist Pose



Sanskrit Name: Udarakarshanasana (उदराकर्षण)

English Name: Abdominal Twist Pose

Type of Yoga: Vinyasa Yoga

Level of Yoga: Basic

Duration: As per your capability or 10-15 sets on each side

Target Area: Hips, Abdomen, Ankles, Knees, Thighs

Strengthens: Back, Legs, Abdomen

There are numerous yoga poses, which can prevent constipation. One of such yoga poses is Udarakarshanasana (Abdominal Twist Pose). Regularizing this yoga pose can end your problem of constipation as well as other abdominal problems.

What Does It Mean By Udarakarshanasana


What Does It Mean By Udarakarshanasana?

The term Udarakarshanasana has come from 3 Sanskrit language words,

Where the first word is “Udar (उदर)”, which means “Abdomen”

The second word is “Akarshan (आकर्षण)”, which means “Stretch”

And the third word is “Asana (आसन)” which means “Yoga Pose”

Udarakarshanasana is a yogasana, by which, many of our diseases get cured. Do the practice of Udarakarshanasana in a clean and peaceful place by sitting down for this seat. These asana works wonder for curing abdominal problems as well as reduces belly fat.

This particular yoga pose is known as the Abdominal Twist Pose in English. It earns this name because while performing it, you experience a stretch or twist in your abdominal region, hence the naming. Now, let’s delve into the specifics of this pose.

Preparatory Poses of Udarakarshanasana:

Method Of Doing Udarakarshanasana


Method Of Doing Udarakarshanasana:

  • At first, sit down in Vajrasana or Thunderbolt Pose on a clean, flat floor to practice Udarakarshanasana (Abdominal Twist Pose)
  • Now fold the right knee and place the right foot under your hips
  • Then keep your knees, feet, and toes touched with the floor
  • After this, take your left leg out and then fold your leg from the knee, keeping your left foot sole touching the floor near the right knee
  • Now let the right hand kneel down and keep the left hand on the knees
  • And thus try to bring the left knee near your chest with the left hand
  • Now keep the mouth and shoulders straight
  • Gaze straight
  • Breathe normally while being in this posture
  • Stay in this condition for some time, then by changing the feet repeat this action

Beginner’s Tips


Beginner’s Tips:

This asana is a beginner-level yoga pose so you should not face any difficulty while doing this asana. However, if you face any difficulty then immediately consult an expert in yoga

Do not forcefully practice this asana or any other Asanas. Do as per your capacity

You should pay attention to your breathing process throughout the practice of this asana

Follow-Up Poses of Udarakarshanasana:

  • Supta Udarakarshanasana (सुप्त उदराकर्षणासन) or Sleeping Abdominal Stretch Pose
  • Sucirandhrasana (सुसरंध्रासना) Or Eye of the Needle

Precautions to Udarakarshanasana


Precautions to Udarakarshanasana:

Avoid doing Udarakarshanasana if you have severe knee pain

An individual who has recently gone through knee injuries or knee surgery should not practice the Abdominal Twist Pose. So if you are a patient with knee pain do not practice this asana

In case you are distressed with the problem of constipation then drink a glass of salty lukewarm water and then practice Udarakarshanasana to get rid of the problem of constipation

This solitary Asana helps the practitioner a lot in case of any type of stomach-related matters

Benefits of Udarakarshanasana


Benefits of Udarakarshanasana:

  • Udarakarshanasana, for the most part, extends your knee joints, legs, lower legs, and toes.
  • It is a conviction that day-by-day routine with regards to stomach stretch posture may anticipate diseases in the urinary tract. Likewise, lessens the indications of urinary maintenance.
  • Udarakarshanasana uses extending and pressure to lower downs stomach issues
  • Regularizing this posture provides relief from constipation and acidity problems
  • The practice of this posture also provides relief from the pain in the feet, people who have severe pain in their feet, and then they should take vitamin D supplements and practice this posture
  • This posture helps in many diseases; it causes your body to be active and not fatigue
  • It not only physically but also fits you with emotional challenges
  • If you have pain in the penis, its posture is beneficial; it also removes back pain and pain.
  • Fundamentally, Udarakarshanasana is done in the wake of expending water or drinking water.
  • It gives eases in ligament knees and thus drops the agony in the knee.
  • Eases obstruction and a gastric issue (especially whenever performed in the wake of drinking warm water)
  • It is also very good for preventing stomach-related general infections
  • Individuals of all age gatherings can play out this Pose