________________
UDARAKARSHANASANA
Practice 9: Udarakarshanasana (abdominal stretch pose)
Sit in the squatting position with the feet apart and the hands on the knees. Breathe in deeply. Breathe out, bringing the right knee to the floor near the left foot. Using the left hand as a lever, push the left knee towards the right, simultaneously twisting to the left. Keep the inside of the right foot on the floor. Try to squeeze the lower abdomen with the combined pressure of both thighs. Look over the left shoulder. Hold the breath out for 3 to 5 seconds in the final position. Breathe in when returning to the starting position. Repeat on the other side of the body to complete one round.
Practise 5 rounds. Awareness: On the breath synchronised with the movement
and the alternate stretch and compression of the lower abdomen.
72
