Vakrasana – The Twisted Pose

Vakrasana or the Twisted Pose makes the spine flexible and removes fat around the waist. In Sanskrit Vakra means twisted and asana is a pose. In Vakrasana, the trunk is twisted to either side and is practiced in the sitting position. It is a good twisting pose for beginners. Those who cannot perform Ardha Matsyendrasana can perform Vakrasana to get similar benefits.

How to do Vakrasana (Twisted Pose)?

  1. Sit on the floor with legs stretched out and hands resting on the floor by the side.
  2. Bend your left leg with sole of the feet resting on the floor. Let the right leg remain straight on the floor.
  3. Twist your trunk towards the left and bring your right hand over your left leg.
  4. Place the right hand over the left toe or you can hold the left ankle with your right hands. Place the left hand behind, to support the weight of the body. The neck is twisted to the left, in line with the trunk.
  5. Breathe normally in this position. Maintain this final position for 30 seconds or as long as you are comfortable.
  6. To release the pose, release the hands, twist to the right and assume the normal forward looking position. Bring the hands to the side of the body, resting on the floor. Lower the left leg and let it rest on the floor.
  7. Repeat these steps on the right side as well. Do as many rounds as you feel comfortable.
  8. Rest in Shavasana after the practice for few minutes.


Benefits of Vakrasana (Twisted Pose)

  1. Vakrasana tones all the organs in the abdomen.
  2. It improves digestion and removes constipation.
  3. It is also good for the liver.
  4. It improves the function of the pancreas and is good for diabetes.
  5. It gives a good twist to the spine and make the spine flexible. Those who cannot practice Ardha Matsyendrasana should practice Vakrasana, which is an easier twisting pose.
  6. Vakrasana helps to remove the fat around the waist.
  7. It improves the functioning of the adrenal glands.
  8. Vakrasana helps to remove chronic back and shoulder pain.


Contraindications for Vakrasana (Twisted Pose)

  1. Those suffering from any injury of the hips, shoulders and neck should not do this asana.
  2. Vakrasana should not be attempted by those who have undergone any recent surgery of the thorax, abdomen or the hips.