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

What is vakrasana?

Vakrameans twisted and āsana indicates a yoga posture. It means it’s a yoga pose where suitable twisting is experienced. Basically, twisting is observed in the spinal region, that is why it is also known as half spinal twist pose or easy spinal twist pose. Though vakrasana seems to be a simple yoga pose yet it provides adequate twisting and stretching to the lower abdomen thus quite effective for the health of body organs viz. pancreas, liver, kidney ovary, testis, stomach, and intestine. The practice of the pose is beneficial in case of diabetes. Regular practice also helps to burn off belly fat. It is also one of the important yoga poses of the common yoga protocol of the International Day of Yoga.

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

How to do Vakrasana step by step?

  • Sit on the ground with legs stretched out.
  • Bend 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 in such a way 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 left arm back and keep the palm on the ground in such a way that the trunk is kept erect with a proper twist.
  • Repeat from the opposite side.
  • This is one round. Do 2 to 3 rounds.

How to breathe during Vakrasana

One should exhale to the fullest while twisting the body. Do breathing 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 vakrasana.

  • While performing the yoga pose, try to minimize 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 practicing 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 practiced in case of knee pain.
  • People with heart and brain problems should avoid this asana.
  • In case of stiff spine, practice it under yoga expert supervision.
  • Avoid in case of any surgery in the abdominal region.

13 Wonder benefits of Vakrasana

  1. Spinal and back nerves: The practicing of the yoga pose is known to provide an excellent alternate compression and extension of back and spine nerves and muscles bringing them into the best possible health condition.
  2. Lungs purification: The compression and twisting of the yoga pose ensure to squeeze out 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 elderly people: It prevents the tendency of adjoining vertebrae to fuse together, which is more common among elderly people.
  4. Back pain: The practicing of the yoga pose is beneficial in the treatment of backache, neck ache, and headache.
  5. Flexibility yoga: This is one of the best yoga poses to reduce body stiffness and increases body flexibility.
  6. Diabetes prevention: It provides excellent massage to the abdominal organs including the pancreas been found useful for helping to treat ailments like diabetes, indigestion, rheumatism, and constipation. The diabetic patient should perform it regularly. Practicing this yoga pose helps to instruct the beta cells of the pancreas to secrete more insulin as Vakrasana stimulates the pancreas. The secretion of insulin ensures sugar control in the blood thereby beneficial in diabetes.
  7. Slipped disc treats: The regular practice of this yoga pose is good to treat mild cases of sciatica and slipped disc.
  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 pose 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 facilitates massage, recirculates impure blood, and tones up the associated nerves.
  10. Stress relief: It gives relief from stress and strain that occurs 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 organs of the body including the brain thus good 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 promote digestion.
  13. Urinary system: The 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 benefited from the practice of vakrasana.

  • Spine
  • Back
  • Arms
  • Shoulders
  • Abdomen

Top 9 facts of vakrasana

  1. This is one of the most difficult yoga pose that requires an extremely 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 health of the spine.
  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 the blood circulation, nutrients, and oxygen in the pelvic region.
  7. In Hatha Yoga, the half spinal twist yoga posture has been placed at 9th position 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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