Home Yoga Shava Udarakarshanasana (Universal Spinal Twist) explanation and its Steps, Precautions and Benefits

Shava Udarakarshanasana (Universal Spinal Twist) explanation and its Steps, Precautions and Benefits

by sravanthiyoga

Shava Udarakarshanasana, better known as Universal Spinal Twist, as you might guess, is a twisted asana. The Sanskrit name Shava Udarakarshanasana is derived from four words, the first Shava meaning corpse, the second under the stomach, the third Akarshana meaning stretching and the fourth asana meaning posture. This asana is very beneficial for solving the problem of indigestion. In addition, Shava Udarakarshanasana has several other advantages, but first, let’s start by knowing the steps of Shava Udarakarshanasana’s practice.

Steps to practice Shava Udarakarshanasana (Universal Spinal Twist)

It is very important to know the correct alignment of the body in an asana to avoid any kind of injury and to reap maximum benefits. Here are the steps to practice Shava Udarakarshanasana properly:

  • Lie on the floor, keeping your legs and feet together.
  • Stretch the arms on the side by side, keeping the palms facing downwards.
  • Bend the right leg by placing the foot near the left knee. The left hand should be placed on the right knee.
  • Lower the right knee to the left side floor, keeping the left leg fully bent and the foot in contact with the left knee.
  • Turn your head in the right direction, looking at the middle finger of your right hand.
  • Keep your left hand on the right knee and the right arm and right shoulder should be in contact with the ground.
  • Turn the head in the opposite direction. Keep the other leg straight.
  • Stand in the same position as long as you find it comfortable.
  • Now come back with your knee and head back to the center.
  • Stretch the right arm to the side and straighten the right leg. Repeat all the practice on the opposite side.

Practice this asana 5 times, on each side. Inhale at first, exhale by pushing your knee to the ground and turning your head. Take deep, slow breaths in the final position. In addition, inhale by centering the body and exhale while straightening the leg. This asana is most beneficial when performed after flexible asanas forward and backward.

Precautions for Shava Udarakarshanasana (Universal Spinal Twist)

The precautions to be taken by Shava Udarakarshanasana for a safer practice are given below.

  • Avoid forcing and stretching the body beyond its limits as this could cause pain in the thighs, legs, knees, hips and back.
  • Avoid practicing this asana if you have an injury to the hip joint, as this could increase complications.
  • People with this condition should avoid this asana: thigh, hip, leg, back, neck or joint pain, migraine or spinal disorders.

 Benefits of Shava Udarakarshanasana (Universal Spinal Twist)

The health benefits of Shava Udarakarshanasana are as follows:

  • Useful for removing excess belly fat.
  • Stretches the muscles and relaxes the whole body.
  • Helps relieve menstrual cramps.
  • Tones and massages the abdominal and pelvic organs.
  • Improves digestion and helps get rid of gastritis.
  • Improves posture and heals back pain and disorders.
  • Beneficial to relieve stiffness in the lower back and body fatigue.

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