Vakrasana (Twisted Pose)
Vakrasana, meaning “Twisted Pose” in Sanskrit, is a simple seated spinal twist that
promotes flexibility and strengthens the spine. The word “Vakra” translates to “twisted”
or “curved.” It is suitable for beginners and helps improve digestion, spinal health, and
overall well-being.
How to Perform Vakrasana
• Sit on the floor with your legs extended straight in front of you.
• Keep your back upright, shoulders relaxed, and hands resting on your thighs.
• Bend your right leg and place your right foot flat on the floor beside your left
knee.
• Place your right hand behind you on the floor for support.
• Bring your left hand over your right knee, holding your shin or ankle, or place
your elbow outside the knee for a deeper twist.
• Inhale deeply, elongating your spine.
• Exhale as you twist your upper body to the right, looking over your right
shoulder.
• Keep the twist gentle and controlled without straining.
• Maintain the posture for 10–20 seconds while breathing deeply.
• Relax and focus on the twisting sensation along your spine.
• Return to the center, straighten your legs, and repeat the pose on the other side.
Benefits of Vakrasana
1. Physical Benefits
• Improves Spinal Health: Enhances flexibility and alignment of the spine.
• Boosts Digestion: Massages abdominal organs and stimulates digestion.• Reduces Stiffness: Relieves tension
in the back, shoulders, and neck.
• Helps with Posture: Strengthens the spine and promotes proper alignment.
2. Mental Benefits
• Enhances Relaxation: Calms the nervous system, reducing stress and anxiety.
• Improves Focus: Increases mindfulness and concentration through
synchronized breathing and movement.
3. Therapeutic Benefits
• Beneficial for managing mild cases of diabetes by stimulating the pancreas.
• Relieves mild lower back pain and stiffness.
Precautions
• Medical Conditions: Avoid in cases of severe spinal issues, herniated discs, or
recent surgeries.
• Pregnancy: Not recommended during pregnancy.
• Excessive Twisting: Avoid over-twisting or straining; move within your comfort
zone.
• Breathing: Do not hold your breath; focus on deep, steady breathing during the
pose.
Conclusion
Vakrasana is a foundational yoga pose that brings multiple physical and mental health
benefits. It’s simple twisting motion helps maintain a healthy spine and promotes inner
balance. With regular practice and proper alignment, this asana fosters flexibility,
digestion, and overall vitality, making it an essential part of a beginner’s yoga practice.
