Thursday, October 13, 2011

Supt Udarakarshanasan (Sleeping Abdominal Stretch Pose)

  • 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.
  • 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
  • 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.

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