How to do 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. Today in 'Yoga and You' Dhivya from Dhivyam yoga shows us How to do Vakrasana (Twisted Pose).

Steps:
1. Begin with Dandasana (The staff pose). Sit erect, stretching your legs together towards the front.
2. Hands should be by the side, palm resting on the ground, fingers together pointing forward
3. Slowly fold right leg at the knee and place the sole on the ground near the knee of the left leg.
4. Now, lift your left arm up towards the sky, such that the left side of your body is lengthened and stretched.
5. Take a few deep breaths. As you exhale, place your left elbow on the outer side of your right thigh and lower your palms towards your back.
6. Your right-hand should lay on the ground against your back, such that your entire back is stretched.
7. Now, turn your head and look towards the back as this will create length in your spine. Hold this posture for a few seconds.
8. Now release your posture by turning back to the front, raising your arm towards the sky one more time before laying it on the ground.
9. Slowly stretch out the folded leg and sit erect as in the first position
10. Practice the asana in the same way with the other leg. This makes one round of Vakrasana.
11. Finally, relax into a baby posture.

Benefits:
Increases the elasticity of the spine and tones the spinal nerves.
Stretches the muscles.
Helps to get relief in stiffness of vertebrae.
Massages the abdominal organs.
Reduces belly fat.
Regulates the secretion of digestive juices useful for different digestive disorders.
Loosens the hip joints, relieving stiffness.

Caution:
It is recommended to avoid during pregnancy and menstruation due to the strong twist in the abdomen. People with Heart, abdominal or brain surgeries should not practice this asana. Care should be taken for those with peptic ulcer or a hernia. People having severe spinal problems should avoid, however, people having mild slipped disc can benefit but in severe cases, it is to be avoided.







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