Vakrasana (Half Spinal-Twist Pose): Basics, Steps, Benefits & More
Vakrasana or the Twisted Pose is a simplified form of Ardhamatsyendrasana. Many people who cannot practice Ardha Matsyendrasana can do Vakrasana to get the same benefits. Although the Sanskrit name of both the mudras is different while the English name remains the same.
It is very useful to stretch and twist the lower abdomen muscles, and Vakrasana benefits to increases flexibility and the various body organs including the liver, kidney, pancreas, ovary, testis, stomach, and intestine.
Vakrasana Basics
| Sanskrit Pronunciation | Vakrasana |
| Meaning | “Vakra” means to twist. Āsana, “posture” or “seat” |
| Pose Type | Twist, Stretch |
| Pose Level | Beginner posture |
| Style of yoga | Vinyasa yoga |
| Other Names | Twisted Pose, Vakrasana, Side Twist, Spinal Twist |
| Stretches | The abdominal organs |
| Strengthening | The nervous system |
| Duration | 30 second to 3 minutes |
Meaning
Vakrasana is an important posture in sitting yoga poses. Vakarasana derives from the word ‘Vakra’ which means – serpentine. In this posture, the spine is curved or bent, hence it is named Vakrasana.
Vakrasana can be easily done by people of all ages. This welfare posture is called the Half spinal-twist pose in English. In this, the torso and neck are rotated on both sides to the right and left but in this posture, the spine is straight. This is a good diversion yoga for beginners.
Practice Guide For Vakrasana
The Practice Guide to Perform Vakrasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.
Preparatory Poses
Vakrasana steps (Half spinal-twist pose)
- Like every posture, before performing Vakrasana, one has to sit in a normal posture by choosing a clean, clean and comfortable place.
- Now spread both your legs forward or sit Dandasana.
- Keep your waist straight and look at your front. And keep both hands on the side.
- After that, bend the right leg towards the knee and keep it in the right knee of the left leg. Make sure that the left leg is straight.
- Now cross the left hand to the right foot and abdomen, near the paw of the right foot.
- Now move your right hand behind your back, which should be parallel to the spine.
- After that turn your neck to the right and look back, as much as you can see back.
- You pull the leg towards you in such a way that the stomach is pressed.
- After practicing this for three to five minutes, straighten them out in the order in which you were suffocated. And sit in the normal posture.
Benefits Of Vakrasana (Half spinal-twist pose)
- Regular practice of Half spinal-twist poses activates the Muladhara (root) chakra, which creates an emotional and spiritual sense of security.
- This asana also balanced the Manipura (navel) chakra, which promotes self-esteem, confidence, and personal power.
- This yoga practice is a panacea for the spine. This, due to the pressure on the spinal cord, has a huge contribution to making the spinal cord flexible and healthy.
- Regular exercise also relieves liver, kidney, pancreas related diseases.
- The problem of high blood pressure is also overcome. The muscles of the feet become strong. And taking long deep breaths at normal speed during this asana also benefits the lungs.
- If a person performs a Half spinal-twist pose regularly, this asana increases digestive capacity and relieves the problem of hunger.
- The half-spinal-twist pose is beneficial for women in many ways. It is beneficial for getting rid of menopause (menstruation) problems.
- Regular practice strengthens the legs, knees, thighs, waist, and chest and has special effects on the nerves of the neck and thyroid gland.
- Vakrasana helps in reducing the weight of the body. The shape of the buttocks and thighs is curvy and beautiful.
A Word Of Caution
While doing this asana, a little caution is required.
- It should be practiced on an empty stomach in the morning.
- While doing this, if you have much difficulty in moving your feet to the floor, then do not do this asana or under the supervision of a specialist.
- In the beginning, do not try to use excessive force while doing these asanas. Increase your practice gradually.
- If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana.
Conclusion
Vakrasana, also known as the Twisted Pose, is a simplified version of Ardha Matsyendrasana (Half Lord of the Fishes Pose). Both poses involve twisting the spine, which helps to stretch and strengthen the back muscles, massage the abdominal organs, improve digestion, and increase flexibility in the spine.
While Ardha Matsyendrasana is a more advanced yoga pose that requires greater flexibility and strength, Vakrasana offers similar benefits but is generally easier to perform. It can be a good alternative for those who may find Ardha Matsyendrasana challenging due to limited flexibility or other physical limitations.
