VAKRASANA
Method of Practice
- Sit on a yoga mat or a firm bed with both legs extended straight in front of you.
- Bend your right knee and place your right foot on the floor beside your left knee.
- Gently twist your upper body and waist to the right.
- Place your left hand on the outside of your right knee, or hold your right foot or ankle if comfortable.
- Place your right hand on the floor behind you for support, and turn your head to the right, looking over your shoulder.
- Hold the posture for a few seconds while breathing normally, then slowly return to the starting position.
- Repeat the same sequence on the opposite side to complete one round.
- Perform 5–7 rounds.
Benefits of Vakrasana (Spinal Twist Pose)
- Helps regulate insulin secretion by stimulating the pancreas.
- Improves digestion.
- Relieves stiffness of the spine, lower back pain, and shoulder pain.
- Helps reduce excess fat around the abdomen and waist.
Contraindications
Do not perform this pose if you have:
- Pregnancy.
- Menstruation.
- Hernia.
- Peptic ulcer.
- Recent abdominal or spinal surgery.
If you have any spinal disorder, practice this pose only under the guidance of a qualified physician or yoga expert.
Therapeutic / Supportive Uses For
- Particularly beneficial for diabetes mellitus, constipation, gas, back and shoulder pain, and abdominal obesity.
- Also serves as a supportive practice for respiratory disorders, uterine health problems, menstrual cramps, and reducing stress and anxiety.
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