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How to do Vakrasana

6 years ago | Yoga and You
DESCRIPTION
VAKRASANA | Twisted Pose
If you are a beginner and really looking for a spine twisting posture then you could always start with Vakrasana. This is a preparatory pose for Ardha Matsyendrasana. This asana is called as Vakrasana or Twisted Pose because the spine is twisted in practising this asana. "Vakra" means 'twisted' in Sanskrit. In the Vakrasana, the upper part of the body is completely turned and twisted. The spine, the muscles of hands, the legs and the back are stretched.
Sthiti for all sitting postures: Dandasana. Sit with legs stretched, feet together, palms pressing on the ground by the side of buttocks, back erect, chin up and gaze straight ahead.



Steps
Bend the left leg at the knee and place it beside the right knee.
Straighten and twist the waist towards left as you exhale.
Bring the right arm around the left knee and catch the left foot.
Take the left arm back and keep the palm on the ground in such a way that the trunk is kept erect with a proper twist.
Stay in the final position for about 10 to 15 breaths with normal breathing then return to Sthiti. Relax
Repeat the same on the other side.


Benefits:
Gives flexibility to the spine, tones up the spinal nerves.
Helps reduce girth in the abdomen.
Helps treat constipation, dyspepsia, stimulates pancreas.
Helps treat diabetes, improves lung capacity.

Caution:
Hernia patients and those who have recently undergone abdominal surgery must avoid.


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