Supt Udarakarshanasan (Sleeping Abdominal Stretch Pose)

Procedure 

• Lie flat on your back with both your legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose.
• Spread your arms sidways at shoulder level, with the palms facing downward.
• Flex your legs at the knees and move the feet toward the buttocks, with both the soles on the floor and the heels nearly touching the buttocks.
• Make sure your knees and feet stay together throughout.
• Now inhale (Radhey); exhaling (Krishna), twist rest of the body rightward, keeping the chest still, ensuring the right side of the leg touches the floor.
• Ensure your legs stay together and the arms stretched out throughout.
• Also, turn the head in the direction opposite (left side) to the legs’ direction and look at the left hand.
• Remain in this state for 15-20 seconds with normal breathing.
• Now, inhale (Radhey) and return back to the centre. 
• Likewise, perform the pose on the other side.
• Practice three times in either direction.
• Finally, come into Shavasan and relax.

Awareness

• On the breaths synchronized with the movements
• On the stretch of both—para-spinal and abdominal muscles
• On feeling relaxation in both—para-spinal and abdominal muscles
• On the Divine Names “Radhey Krishna” flowing with each inhalation and exhalation

Benefits

• By Supt Udarakarshanasan, the abdominal muscles and organs are perfectly stretched, which results in the improvement of digestion and the removal of constipation.
• Also, it is an all-curing therapy for those suffering from strain and stiffness of the back as it stretches the spinal muscles and gently twists the vertebral joints.
• It tones up the legs.
• It assists in slimming the waist and hip portion, which also results in weight loss.