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Universal Spinal Twist-Udarakarshanasana

Universal Spinal Twist

  • Udarakarshanasana

Udarakarshanasana (Universal spinal twist)is an intermediate level yoga asana performed in the supine position. The name is derived from the Sanskrit words 'Udara' meaning stomach, ‘Aakarshana’ meaning to stretch, and Asana meaning posture respectively. Udarakarshanasana improves the body flexibility by stretching the knee, ankle, and toe joints. By performing this pose regularly, a person can eliminate constipation and other digestive issues. Udarakarshanasana stimulates Solar Plexus (Manipura Chakra).

Steps to do Universal Spinal Twist / Udarakarshanasana

  • Lie down on the back.
  • Stretch the hands sideways in line with the shoulders.
  • Now, inhale, gently place the right foot on the left knee.
  • While exhaling press the right knee with the left palm towards the floor on the left side.
  • Look at the right palm.
  • Keep both the shoulders on the mat.
  • Keep breathing while holding the pose. Repeat on the other side.

Tips for beginners

  • It is important to strengthen your back before you attempt this asana. 
  • Keep a pillow under your hips so that you can hold for more time and gradually you can remove it. 
  • A yoga strap will also help you maintain the balance.


  • Tones and massages the pelvic and abdominal organs.
  • Improves the digestion and is helpful in getting rid of gastritis.
  • Improves the posture and cures back ailments and spinal disorders.
  • Beneficial in relieving the stiffness of the lower back and tiredness of the body.

Watch out for

  • Individuals suffering from hip, knee or spine problems should avoid this pose.


  • Ardha Naukasana is a variation of Naukasana. 
  • You can also do Ardha Naukasana with on leg.