Udarakarshanasana is a squatting twist practised with the feet grounded and the knees moving through a controlled range. Support beneath the heels is useful when the squat is not steady.
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Preparation
- Practise a supported squat.
- Place a folded blanket beneath the heels.
- Use a chair or wall for balance.
- Move the ankles gently before beginning.
Steps
- Come into a supported squat with the feet comfortably apart.
- Place the hands on the knees.
- Lower one knee gradually toward the opposite foot.
- Rotate the torso gently in the same direction.
- Keep the other foot grounded.
- Return to the centre before changing sides.
- Stand up slowly with support.
Chair variation
Sit near the front of a chair with the feet supported. Move one knee slightly inward while rotating the torso through a small range.
Common mistakes
- Dropping the knee quickly.
- Allowing the feet to roll inward.
- Forcing a deep squat.
- Holding the breath.
Practice limits
Stop when the ankles, knees, hips or lower back feel sharply strained or unstable. Use a chair variation and learn deeper squatting sequences from a qualified yoga teacher.