Friday, 23 September 2011

Supta Udkarshansana - Lying Abdominal Twist

"Supta" means 'reclining' and "Udarakarshan" means 'twisting'. In this pose the abdomen is twisted while lying down.


  1. Lie flat on your back with legs stretched out.
  2. Spread out both hands on either side, keeping the palms down.
  3. Inhale.
  4. Fold the right leg at the knee.
  5. Lift the right leg and place your sole on the left thigh.
  6. Exhale.
  7. Press your right knee on the floor with the left hand. The right knee should be touching the floor.
  8. Turn your head towards the right and try to gaze at the right hand.
  9. Keep your head turned and knee pressed on the ground for a few seconds.
  10. Continue normal breathing.
  11. Release the knee and return to starting posture.
  12. Repeat three to five times.
  13. Relax completely.
  14. Repeat the above steps with the left leg.


  • This yoga pose helps the waist and hip get into better shape.
  • This pose relieves constipation by improving bowel movements.
  • Supta Udkarshasana helps tone the legs.
  • Regular practice of the asana can result in weight loss.
  • The spinal column gets toned and strengthened.


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