UDARAKARSHANASANA

STEPS :

1.Starting Position:

• Sit in a squat position (Malasana) with your feet slightly apart, spine upright.

• Keep the knees bent and the soles of the feet flat on the ground.

• Hands rest lightly on your knees.

2.Twist to the Left (Right Hand on Right Knee):

• Inhale in the center.

• Exhale and press your right  hand on your right knee.

• As you press the knee gently inward (toward the midline), twist your upper body to the left.

• Keep your left hand placed behind you or on the floor for support.

• Your head and gaze can follow the twist, looking over the left shoulder.

• Hold for 5–10 breaths, keeping the twist comfortable and controlled.

3.Twist to the Right (Left Hand on Left Knee):

• Return to center and take a breath.

• Exhale, place your left hand on your left knee.

• Gently press the left knee inward, allowing the twist to happen to the right side.

• Support yourself with the right hand behind you.

• Look over your right shoulder.

• Hold for 5–10 breaths, then return to the center.

BENEFITS :

1. Improves Digestion:

Stimulates the digestive organs through abdominal compression.

Aids in relieving constipation, bloating, and indigestion.

2. Eliminates Gas(Pawanmukt):

The twisting motion helps release trapped gas from the intestines.

Enhances peristalsis (the wave-like motion of the intestines).

3. Strengthens and Tones Abdominal Muscles:

Encourages gentle core engagement during the twist.

Supports toning of the obliques and lower abdominal wall.

4. Improves Spinal Flexibility and Alignment:

Increases mobility of the lower spine and hips.

Relieves mild lower back stiffness or tension.

5. Stimulates the Liver, Pancreas, and Kidneys:

The twisting motion massages and stimulates internal organs.

Supports detoxification and hormonal balance (especially digestive enzymes and insulin).

6. Balances the Energy Flow (Prana):

Helps regulate Samana Vayu, the energy responsible for digestion and absorption.

Encourages internal balance and calm.

7. Supports Detox and Cleansing Practices:

Commonly included in Shatkriya preparations or detox sequences.

Prepares the digestive system before or after cleansing practices like Shankhaprakshalana.

CLINICAL IMPORTANCE

1.Digestive Disorders:

Indigestion, flatulence, constipation: The twist massages abdominal organs and stimulates peristalsis, promoting effective digestion and elimination.

Irritable Bowel Syndrome (IBS): Helps regulate bowel movements and reduce abdominal cramps through gentle compression and relaxation.

Used as a preparatory pose in yogic colon cleansing practices (e.g., Laghu Shankhaprakshalana).

2.Diabetes Management

Stimulates the pancreas, potentially enhancing insulin secretion.

Regular practice may support better glycemic control in Type 2 diabetics (when combined with diet and lifestyle therapy). 

Included in many diabetes yoga protocols.

3.Liver and Kidney Support:

Enhances detoxification by increasing blood flow to the liver and kidneys.

Gentle compression encourages better lymphatic and venous return from abdominal organs.

4.Spinal Health and Postural Alignment:

Improves lumbar spine flexibility, beneficial for those with sedentary lifestyles, desk jobs, or lower back stiffness.

Can help realign the pelvis and reduce muscle imbalances.

5.Obesity and Metabolic Syndrome:

Mild stimulation of the core muscles and abdominal viscera can aid in metabolic activation.

May support weight management when used consistently as part of a broader yoga or fitness routine.

6.Menstrual and Reproductive Health:

May help relieve mild menstrual cramps by easing pelvic tension.

Improves blood flow in the lower abdomen, supporting reproductive organ health.

7.Postoperative and Geriatric Care (Under Supervision):

Gentle and low-impact – can be used in rehabilitation programs for older adults or post-abdominal surgery patients (with medical clearance).