Get Sturdy Body with UTKURDANA

Utkurdana (उत्कूर्दन) means jumping up. But it is not simple jump, it is synchronised with the breath. This is the beauty of this exercise that helps in overall body development. There is deep respiration and rhythmic activity of different major muscle groups during this exercise. This type of integration is sure to improve coordination of movements, i.e. neuromuscular coordination, alongwith the improved lung capacity and muscular development.

Starting Posture of Utkurdana (Yogic Jumping)

Stand straight with the feet together and clenched fists, thumbs tucked in and arms bent at the elbows  at angle of 90 degree. (1st Position)

Exercise/ Technique of Utkurdana (Yogic Jumping)

1. Inhaling deeply through the nostrils, describe a full circle with your arms and return to their original position. (2nd Position)

   

2. When the arms are back, jump up as high as you can and bend your knees so that the heels strike hard against the buttocks  (3rd Position). Exhale, throwing out your arms in front of you, while your feet touch the ground. (4th Position).

   

3. You have to synchronize the movement of arms and legs with the breathing.
4. All these three operations are a matter of a few seconds.

   

You can begin with five rounds. You can increase its number as you regularly practice it.

Precaution of Utkurdana (Yogic Jumping)

Though the benefits of Utkurdana are wonderful, we should also be careful of its precautions. Under following conditions, one should restrict the practice of Utkurdana:

1. High Blood Pressure and Cardiac Problems (such strenous exercise can raise the blood pressure instantly and may load the cardiac muscles)
2. Hernia (This strenous exercise can aggravate the hernia issue; so it is better to avoid this exercise).
3. Lower Back Pain/ Sciatica/ Lumbar Spondylitis (Because jerks in this exercise can aggravate the spinal issues)
4. Knees Pain/ Knees Replacement (One should consult with the physican before attempting this exercise.)
5. Respiratory Problems – Pneumonia, T.B. (as it requires deep inhalation and forceful exhalation and it is strenous exercise, that will not be suitable to these patients.)
6. Arthritis (Pain in the joints will not allow the practitioner to perform this strenous exercise. Moreover, such strenous exercise will aggravate the pain)

One should not wear spectacles during the practice.

Generally, we are confused when to breathe out and when to breathe in. You should go through commonsense basics of asanas and pranayama to get an idea on general recommendations on yoga.

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Benefits of Utkurdana (Yogic Jumping)

1. Swami Dhirendra Brahmachari, author of Sukshama Vyayama mentioned that this exercise helps in increasing the height (during teenage years), broadens the chest,  and strengthens the thighs, which become shapely. Swamiji also mentioned that the powers of the mystic  coil (Kundalini) are awakened by the practice of Hrd Gati, as the heels strike hard against the buttocks. The Serpentile Kundalini is located at the base of the spine, Mooladhara Chakra and it is understood that such striking may stimulate the sleeping kundalini to wake up and penetrate through all the chakras from mooladhara to sahasrar chakra. This leads to Spiritual Awakening and attainment of Moksha.
2. As discussed above, since it is synchronised with the inhalation and exhalation of breath, it helps the practitioner to achieve better neuro-muscular coordination. Deep Inhalations and forceful exhalations associated in Hrd Gati helps in improving the lungs capacity tremendously.
3. Muscles of both forearm – biceps and triceps as well as thighs and calves are better developed. So, the physique of the practitioner is improved to a great extent.
4. Regular practice of this exercise can help obese people to shed off their weight.

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