Supta Udrakarshanasana

Supta Udrakarshanasana for a healthy spine

Practice Supta Udrakarshanasana for a healthy spine

Supta means lying down or sleeping, Udara means abdomen, Akarshan means pull or stretch and Asana is a pose.

You can do Supta Udarakarshanasana for a healthy spine and other benefits such as better digestion.

The Supine Abdominal stretch pose or Supta Udrakarshanasana is an excellent pose to add both as a warmup pose and as a relaxation pose.

Supta Udrakarshanasana

Instructions for the Supta Udrakarshanasana

Supta Udarakarshanasana gives a good twist to the spine and is a good exercise for flexibility of the spine. This is exactly the reason why Supta Udarakarshanasana is considered such an amazing asana for healthy spine. Here is how you can practice this pose:

Supta Udrakarshanasana
  1. Lie in the starting position and relax.
  2. Bend the knees and place the soles of both feet flat on the floor, directly in front of the buttocks.
  3. Keep the knees and feet together throughout the practice. Interlock the fingers of both hands, place the palms under the back of the head and let the elbows touch the floor. 
  4. Breathe in, and while breathing out, slowly lower the legs to the right, trying to bring the knees down to the floor.

    Great going! Keep up the spirit!

  5. The feet should remain in contact with each other, although the left foot will move slightly off the floor. At the same time, gently turn the head and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine. 
  6. Hold the breath in the final position while mentally counting three seconds.
  7. While breathing in, raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout. Repeat on the left side to complete one round.

This constitutes one round. Practice up to five rounds.

You can also find the detailed instructions for Supta Udrakarshanasana for a healthy spine in the following video made by Yog4Lyf Yoga Instructor, Mrs. Kavita:

How to Perform Supta Udrakarshanasana | Yoga for Healthy Spine | Yoga for Back Pain | Yog4Lyf

Benefits of Supta Udrakarshanasana for healthy spine

Need some motivation to get going with this yoga pose? Here are some of the benefits associated with it:

Supta Udarakarshanasana

  • Improves Digestion

    It stretches the abdominal muscle and organs, hence improving digestion and eliminating constipation.

  • Relieves Strain

    The twisting of the spinal muscles relieves the strain and the stiffness caused by prolonged sitting.

  • Helps Improve Posture

    The twist, contracting and stretching of the muscles of the back, shoulders, and hips, helps to tone and shape the muscles.

  • Improves your mood

    Since the stress is released during the practice of this yoga pose, you mood automatically enhances for good.

  • Strengthens the muscles

    This pose helps to build abdominal muscles and in many cases even boosts the development of muscles in other parts of the body.

Perform Udarakarshanasana five to six times with other Asana. We are sure that, you’ll love this simple yet powerful Asana.


Here are some precautions you need to take while doing this pose:

  • Supta Udarakarshanasana should be avoided by those who have any kind of injury to hip, knees and spine.
  • Pregnant females should not practice the pose as it gives an intense stretch to the abdominal muscles.
  • People who have had any recent abdominal surgeries also should not practice Supta Udarakarshanasana or The Sleeping Abdominal Stretch Pose.
  • Do not overdo this pose if you feel pain in your body.

Do not overexert yourself while practicing Supta Udarakarshanasana or The Sleeping Abdominal Stretch Pose. Do not push yourself beyond the limits. Go only as far as your body allows.


Supt Udarakarshanasan should follow forward and backward bending asanas or those asanas which cause strain in the lower back.

This Yoga stretch can also be best done after having done meditation or after having worked on the chair for a long period of time.

Happy Yogaing!

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