Sit on your heels with your hands on your knees in Utkatasana . With exhalation turn your hip so that your right knee comes down to your left foot. Go back into the starting position with inhalation and then turn your hip again that your left knee comes to your right foot. Repeat this movement ten times for each side.
Udarakarshanasana is good for toes, ankles, knee joints and legs. You turn the joints and move them so that they remain flexible.
Apart from the acupressure points that are activated through the sitting position on the heels, this yoga exercises creates a movement of the bowels which helps the complete digestive system. Your stomach and your intestines are stimulated and if you practice Udarakarshanasana regularly, you hardly run a risk of suffering from constipation. Perform this posture after drinking water and the effect will be even better. This posture pushes the water down your body and stimulates Apana Vayu, the air in your intestines, so that a pressure is created that will make you go to toilet.
Your bladder, urinary tract and also your liver are stimulated to work properly through this pose. If you suffer from urinary incontinence or urinary retention this yoga posture can help to relieve the symptoms.
It is also one of the exercises used for Shankha Prakshalana which is a yogic method for cleaning the intestines.
Make sure you have your weight on your toes and wear lose clothes so that there is no pressure on your belly.
Regulate the movement with your breathing to get a proper effect from the posture.
If you wish for a relieving effect, drink warm to hot water before performing the yoga posture and make sure you are close to a toilet. It usually always works!