1. Stand with feet apart, slightly bend your legs at the knees and stoop forward.
2. Place the hands on the knees. Now exhale fully and contract the abdomen towards the spine.
3. Hold your breath and start the empty stomach pumping until you feel comfortable.
4.Then return to normal position and repeat the same three to four times.
Benefits & Precautions:
Udar Abhyas gives good exercise and massage to all the abdominal organs.