Vakrasana - Half Spinal Twist Posture


Introduction to Vakrasana

Vakrasana (pronunciation:Va-kra-aa-suh-nah) also called Half Spinal Twist Posture is the simplified version of Ardha Matsyendrasana (Half Lord of the Fishes Pose). Vakra means “twisted”in Sanskrit and hence the name. This asana is also a part of most basic asanas in Yoga. The primary focus is the strengthening of the spinal cord. It is one of the basic twelve poses in Yoga.


Scientific Way of Performing Vakrasana

The right steps to do Vakrasana are:

  1. Sit straight with your legs stretched out and your back straight with hands resting on thighs, palms down.
  2. Make sure your back is not crouched and make a perpendicular in relation to floor
  3. Bend your right leg at the knees making a triangle shape relative to floor.
  4. Put your right hand palm down behind your back. Your back gets twisted.
  5. Also turn your face in the direction of your right hand at your back.
  6. Lift your left hand in the air.
  7. Slowly bring your left hand to the feet of your right leg and rest it on the crown of the feet.
  8. Hold this position for 5 to 7 seconds and release.
  9. Slowly lift your left hand resting on the right feet up in the air.
  10. Bring your hand in relaxed position to the left side.
  11. Slowly lift your right hand from the back of your spine and bring it in the front.
  12. Turn your head in its natural position.
  13. Hold your bent knee and bring it to relax on floor.
  14. Take both hands and take them back palms down.
  15. Close your eyes and drop and balance your head in relaxed mode.
  16. Repeat the steps with left leg.
  17. Both legs combine one rep.
  18. Continue doing at least 2 reps of 5 to 7 seconds and then increase.


Precautions to be taken while performing Vakrasana

  1. Only right hand should go back for right leg and left hand for left leg.
  2. There is no hard or fast rule that your opposite hand should be placed on floor.
  3. One can place the hand wherever they feel comfortable.
  4. One should avoid attaining ideal position if the strain is painful.


Who can and can’t do Vakrasana

  1. This yoga is highly recommended for obese, fat and diabetic people.
  2. However, this yoga should not be performed during pregnancy and menstruation.
  3. People with mild slip disc can do under supervision.
  4. People with severe slip disc and spinal problems should not do this yoga.
  5. People with heart, abdominal and brain surgeries to avoid at all cost.
  6. People with ulcers and liver problems to avoid.


Variations in Vakrasana

The other variation of Vakrasana is the advanced version of Ardha Matsyendrasana.







Health Benefits of Vakrasana

  1. Vakrasana cures constipation, liver weakness and nervous weakness.
  2. Kundalini Shakti is sublimated
  3. The asana reduced back aches
  4. Flab on the lateral side of the abdomen gets reduced
  5. Increase hips and spine flexibility.
  6. Removes the wastes and improves digestion
  7. Stimulate heart, kidneys, liver, spleen and lungs.
  8. Open the neck, hips and shoulders.
  9. Relieve fatigue, sciatica, backache and menstrual discomfort.
  10. Clean the internal organs.
  11. Releases excess toxins and heat from tissues and organs.
  12. Energizes and stretches the backbone.
  13. It helps to reduce belly fat.
  14. It improves the function of both spinal cord and nervous system.
  15. Enlargement of liver and spleen are arrested.
  16. It helps to prevent and control diabetes.
  17. It kindles adrenal gland to function properly.
  18. Waist and back pain are overtaken.
  19. It strengthens kidney.
  20. Chronic back pain and shoulder pain are weeded out.


Vakrasana is a stress relieving and obesity controlling yoga and helps to keep diabetes in control.


Let us know what benefits you got by practising this yoga pose.

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