Vakrasana (Easy Spinal Twist Pose) Steps, Benefits and Precautions

What is the meaning of Vakrasana?

Vakrameans are twisted, and asana indicates a yoga posture. It means it’s a yoga pose where suitable twisting is experienced. Twisting is observed in the spinal region, also known as half spinal twist pose or easy spinal twist pose. However, Vakrasana is a simple yoga pose. Yet, it provides adequate twisting and stretching to the lower abdomen and is thus quite good for the health of body organs, viz. pancreas, liver, kidney ovary, testis, stomach, and intestine. The practice of the pose is beneficial in the case of diabetes. Regular exercise also helps to burn off belly fat. It is also one of the essential yoga poses of the standard yoga protocol of the International Day of Yoga.

Vakrasana (Easy Spinal Twist Pose) Steps, Benefits and Precautions

How to do Vakrasana step by step?

  • The procedure of doing this yoga pose has been mentioned straightforwardly.
  • Sit on the ground with legs stretched out.
  • Bend the left leg from the knee and place the foot beside the right knee.
  • Keep the spine straight and twist the waist towards the left as you exhale.
  • Bring the right arm towards the left side foot so that the outer side of the right arm touches the outer side of the left leg, and place the right hand beside the left foot.
  • Take the left arm back and keep the palm on the ground so that the trunk is held erect with a proper twist.
  • Repeat from the opposite side.
  • This is one round. Do 2 to 3 games.

How to breathe during Vakrasana

One should exhale to the fullest while twisting the body. Do breathe slowly and peacefully while maintaining the pose in the final stage. Inhale while returning to the original position.

Preparatory pose

  • Stickasana
  • Bhadrasana
  • Vajrasana
  • Ustrasana
  • Shasakasana

Counter pose

  • Dandasana
  • Shavasana
  • Tadasana

Points to remember

The following aspects one has to remember while performing Vajrayana.

  • While performing the yoga pose, minimise the motion in the back region to get the optimum results.
  • Don’t put undue strain on your spine region.
  • Shoulders should be on the same level.
  • In the final position, the back should be straight.

Precautions of Vakrasana

The following contradictions have to be taken care of while practising vakrasana.

  • Peptic ulcers
  • Hernia
  • Hyperthyroidism
  • Spinal injury
  • Back pain
  • Women should not practice after two or three months of pregnancy.
  • It should be avoided during sciatica or slipped disc.
  • It shouldn’t be practised in case of knee pain.
  • People with heart and brain problems should avoid this asana.
  • In case of a stiff spine, practice it under yoga expert supervision.
  • Avoid in case of any surgery in the abdominal region.

13 surprising benefits of Vakrasana

  1. Spinal and back nerves: The yoga pose provides excellent alternate compression and extension of the back and spine nerves and muscles, bringing them into the best possible health condition. This is the body part which is the most beneficial from this yoga pose.
  2. Lung purification: The compression and twisting of the yoga pose ensure the squeeze out of sluggish and stagnated blood from the spinal region and circulate the same to the heart and lungs for purification. It helps to improve the capacity of the lungs.
  3. Yoga for older adults: It prevents the tendency of adjoining vertebrae to fuse, which is more common among older adults.
  4. Back pain: Practicing the yoga pose is beneficial in treating backache, neck ache, and headache.
  5. Flexibility yoga: This is one of the best yoga poses to reduce body stiffness and increase flexibility.
  6. Diabetes prevention: It provides excellent massage to the abdominal organs, including the pancreas, and has been found helpful in helping to treat ailments like diabetes, indigestion, rheumatism, and constipation. The diabetic patient should perform it regularly. Practising this yoga pose helps to instruct the beta cells of the pancreas to secrete more insulin as Vakrasana stimulates the pancreas. Insulin secretion ensures sugar control in the blood, thereby beneficial in diabetes.
  7. Slipped disc treats: The regular practice of this yoga pose is good for treating mild cases of sciatica and slipped discs.
  8. Reduces belly fat: It gives adequate twisting and compressing in the abdominal area. The regular practice of the pose helps to reduce belly fat. The carriage is helpful in weight loss and obesity management. The asana is also beneficial for the intestine.
  9. Recirculates blood: It gives compression and stretches to the abdominal organs, thus facilitating massage, recirculates impure blood, and tones up the associated nerves.
  10. Stress relief: It gives comfort from stress and strain in the back due to forward and backward bending yoga poses.
  11. Headache: It is good to relieve headaches because alternative compression helps to circulate blood to various body organs, including the brain, thus suitable for refreshing the mind.
  12. Digestion: This asana enhances digestion as the compressing and twisting of the digestive system helps to release digestive juice, thus promoting digestion.
  13. Urinary system: Adequate compressing ensures proper flow of nutrients, oxygen, and blood to the urinary region, thus good for the health of the urinary system and urinary tract infections.

Anatomy of Vakrasana

The muscles of various regions or organs are twisted compressed and benefit from the practice of vakrasana.

  • Spine
  • Back
  • Arms
  • Shoulders
  • Abdomen

Top 9 amazing facts about Vakrasana

  1. This is one of the most challenging yoga poses that requires a highly flexible body.
  2. While performing this yoga pose, the back should be as passive as possible to harness its maximum benefits.
  3. Keep the back straight and upright in the final position.
  4. This is one of the best yoga poses for the spine’s health.
  5. Therapeutically, this asana is good for diabetes, constipation, anorexia, cervical spondylitis, menstrual disorders, and indigestion.
  6. This yoga pose is good for women’s reproductive system as it helps to increase blood circulation, nutrients, and oxygen in the pelvic region.
  7. In Hatha Yoga, the half spinal twist yoga posture has been placed at 9th out of the 12 yoga postures.
  8. Twist your spine as per your flexibility.
  9. Shoulders should be at the same level while performing the final stage.

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