Supine Yoga Pose
Universal Spinal Twist
Udarakarshanasana
Udarakarshanasana derives from the Sanskrit 'Udara' (stomach), 'Aakarshana' (to stretch), and 'asana' (posture). This asana improves the body's flexibility by stretching the knee, ankle, and toe joints. Regular practice helps eliminate constipation and digestive issues, and the pose stimulates the solar plexus (Manipura chakra).
DifficultyIntermediate
CategorySupine Yoga Pose
ChakraManipura (Solar Plexus) Chakra
IntermediateHow to do it
Steps to Perform Universal Spinal Twist
- 1Lie down on your back.
- 2Stretch the hands out sideways in line with the shoulders.
- 3Inhale and gently place the right foot on the left knee.
- 4While exhaling, press the right knee with the left palm toward the floor on the left side.
- 5Look at the right palm.
- 6Keep both shoulders on the mat.
- 7Continue breathing while holding the pose.
- 8Repeat on the other side.
Why practise it
Benefits
- Tones and massages the pelvic and abdominal organs.
- Improves digestion and helps relieve gastritis.
- Enhances posture and addresses back ailments and spinal disorders.
- Relieves lower-back stiffness and body fatigue.
For beginners
Tips
- Strengthen your back before attempting this asana.
- Place a pillow under your hips for easier holds; gradually remove it.
- Use a yoga strap to maintain balance.
Watch Out For
- Individuals with hip, knee, or spine problems should avoid this pose.
Go further
Variations
- Ardha Naukasana serves as a variation.
- Can be performed with one leg.
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