Udarakarshanasana/ The abdominal twist
- Steps 1
Breathe in deeply
- Steps 2
Breathe out and using the left hand as a lever, push the left knee towards the right, simultaneously twisting to the left
- Steps 3
Keep the inside of the right foot on the floor
- Steps 4
Try to squeeze the lower abdomen with the combined pressure of both thighs
- Steps 5
Look over the left shoulder
- Steps 6
Hold the breath out for 3 to 5 seconds in the final position
- Steps 7
Breathe in when returning to the starting position
- Steps 8
Repeat on the other side of the body to complete one round
- Steps 9
Repeat for the prescribed number of repetitions
- Steps 10
And that's how you do Udarakarshanasana
- Steps 11
Precautions: Avoid this pose in severe knee pain or in recent knee injuries.
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. Let's look at how it's done: Sit in the squatting position with calves touching your hamstrings and hands joined in front of you. This is the starting position.
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