Yoga, like Vakrasana, is beneficial for the body at all age groups. Postures like these are effective in dealing with stress and curing anxiety disorders. It aims for a holistic wellbeing of the body with overall physical cure and mental clarity. Poses like Twisted Pose are designed especially for the spine. There are many more benefits of performing Vakrasana, making it a good habit to practise every day. The asana is also known as the twisted Pose, which promotes flexibility and reduces stiffness. Being beginner-friendly, you do not need expertise with this pose.
Let us find out more about the steps to perform Vakrasana, benefits, contradictions and precautions that must be taken.
Vakrasana Procedure
By enhancing flexibility,twisted Pose improves health through various aspects like digestive fitness, core muscle development and more. A simple and effective yoga posture, Vakrasana involves a gentle twist in the torso region, hence even beginners can indulge in such a practice.
If you find it hard to practice Ardha Matsyendrasana, the twisted Pose procedure is an easier alternative to the former. Being a part of the traditional hatha yoga, this asana is executed while you are resting in a seated position. Vakra translates to twist, and asana refers to pose.
Vakrasana Steps
It is important to follow the Vakrasana steps properly because you do not want to end up with unwanted sprains in your back. The purpose of the posture itself is to enhance the flexibility of the body and aid in better metabolism. Follow the twisted Pose Steps properly so you can see the benefits soon.
- Starting position: Initially, you need to sit with your legs extended in front of you. Make sure that your back is erect while conducting this posture. Your hands should be on the ground beside your hips to give support.
- Going for the left twist: At this point, you need to bend your left leg first and then let the sole of your foot rest on the ground. Ensure that your right leg is extended forward.
- Twist in the torso: Now, twist your torso backwards towards your left. Now, bring your right hand across your body and near your left toe. Hold onto your left ankle with the aid of your right hand and acquire a deeper stretch.
- Position your arms: Place your left hand on the floor behind your back so that you find stability to hold this posture.
- Alignment of the neck and spine: Your neck needs to follow the direction of the twist to find alignment. Make sure that it is in line with your torso. Throughout the posture, your spine should be elongated without slouching your body.
- Hold and release: Maintain a steady state of breathing for at least 30 seconds before you release this posture. When you are untwisting, begin with your arms first and then your torso, to your head.
- Repeats: Once you are done with the left side, repeat these steps in the opposite direction, too.
Benefits of Vakrasana (Seated Spinal Twist)
The partial twisted posture, is a powerful yoga posture which is effective in gaining several health benefits. By increasing the flexibility of the body, mental clarity, strength and emotional stability, such asana is required in our daily lives to feel fit and overcome the hassle and stress of chores. Here are some effective benefits of Vakrasana:
1. Regulates Production and Flow of Digestive Secretions
By performing the this posture, there is a stretch created in the trunk on both sides of the body. This aids particularly in stimulating the pancreas for an easy flow and production of pancreatic juice and other digestive sections. This, in turn, helps to increase metabolism and absorption of nutrients.
2. Increases Lung Capacity
By practising this every day, you can also benefit from rejection and release of trapped air inside the alveoli. Stagnated blood from the spinal area flows into the system and allows for better gaseous exchange. As the blood filters through the capillaries of the lungs, a purification occurs and the lung function is improved.
3. Treatment for Back Pain
As you twist and turn your back during the execution of it, back pain is considerably reduced. With enhanced blood circulation in the lower back, neck and spine region, you will notice a significant difference. Conduct this exercise daily, and you will see the results.
4. Reduces Problems in the Lower Abdomen
If you often face lower back pain and menstrual cramps during periods, then practising Vakrasana can help to release the abdominal muscles and address acute cramps. Additionally, constipation and cervical pain are also reduced when you engage in Seated Spinal Twist every day. Various other abdominal issues due to muscle stiffness are also cured by this yoga.
5. Releases Stiffness in the Body
If you do not engage in exercises extensively, then it is likely that you have stiff muscles and joints that are often the reason for cramps and sprains. By practising yoga like Seated Spinal Twist every day, you can take care of muscle stiffness and improve flexibility in the body.
6. Helpful for Diabetic Patients
With a gentle massage around the abdominal region, yoga like Seated Spinal Twist can stimulate the organs like the pancreas. This makes it produce more insulin in the body and break down glucose to release energy. By controlling the blood sugar level in the body, It can prevent diabetes or help to keep it in check.
7. Relieving Stress
By lowering stress levels in the body, Vakrasana can help an individual deal with mental health issues and acute anxiety. Although mental clarity is not something you can achieve in a day, with regular practice of this yoga, like Seated Spinal Twist, you will observe significant improvement. The posture is also a form of meditation, which helps to calm down the nervous system and achieve a state of tranquillity.
8. Gain Focus on Work
Often, with multiple things to work on, we seem to lack concentration or lose focus on a task. Amidst the hectic schedule of life, this is a regular scenario. To tackle your concentration issues, practice this every day and improve your attention span through mindfulness.
9. Gain Mental Peace
By promoting calmness, Vakrasana facilitates a sense of relaxation for the mind. This way, you can reduce fatigue and feel rested after a long and hard week. Gain emotional stability through the execution of Seated Spinal Twist in the morning and manage your mental health better.
10. Affects the Central Nervous System
Through strengthening your central nervous system, this yoga posture has a strong impact on the neural impulses. This stimulates the nerves to function towards the spinal cord and effectively conduct impulses. As a result, It has a positive impact on neurological conditions.
11. Better Conduction in the Urinary Tract
As your body is twisted around the abdominal region, conduction of nutrients, oxygen and blood through the urinary system is enhanced. This aids in better circulation and the removal of toxins through urine and ensures that the kidneys remain in good condition.
12. Circulation of Blood in the Body
By squeezing and stretching your abdominal muscles, Seated Spinal Twist impacts the overall blood flow through the blood vessels, like arteries and veins. This ensures that every part of your body receives sufficient oxygen for normal functionality.
13. Cures Slipped Disc and Sciatica
A slipped disc can be effectively cured with the help of practising Vakrasana every day. Results have shown that individuals who engage in Vakrasana regularly are likely to suffer less from sciatica and slipped disc issues. By providing comfort to the back and decompressing the muscles around the spine, the pose pinches off pain and offers relief.
14. Promotes Better Functionality of the Adrenaline Gland
Engaging in Vakrasana has also shown effective results in improving health and functionality of the adrenal gland. Through movements and twists involved in such yoga postures, a hormonal balance is established and stress is effectively mitigated over time.
Vakrasana Contraindications
The following are the Vakrasana contraindications that you should keep in mind while engaging in this yoga posture.
- Individuals with spinal injury should not practice Vakrasana.
- Avoid Vakrasana after recent abdominal surgery.
- Patients with acute heart ailments are also asked to refrain from executing Vakrasana.
- Individuals with frequent joint pain and dizziness should perform Vakrasana under expert supervision.
- Pregnant women should avoid deep twists like Vakrasana to prevent harming the child.
- Ones with a history of migraine or blackout should not engage in such intense activities as Vakrasana Yoga.
Ones with herniated discs or inflammation in the muscles of the lower back should avoid engaging in something challenging as Vakrasana. Although the benefits of yoga are high, you should take necessary precautions to avoid spinal and abdominal injuries through twisting.
Vakrasana Precautions
Whenever you are engaging in certain intense yoga postures like Vakrasana, you must be aware of the side effects and take necessary precautions. Here are some effective Vakrasana precautions that you can keep in mind while engaging in such spinal twisting yoga.
- Warm-up like Surya Namaskar is needed to prep your body for something intense like Vakrasana. This gives your body the time and flexibility to open up for something like abdominal twisting.
- It is essential to maintain a steady breathing state and be mindful while you engage in Vakrasana. This is a holistic approach to mental and physical well-being, and so you should feel conscious and present during the act.
- Never force yourself to increase the extent of twisting. As a beginner, you should go gently on your body. Allow the movement to come naturally with practice so you do not surpass your body’s limitations.
- Make sure that your spine, shoulder and head are in alignment to conduct this yoga posture correctly.
- Consistency is the key to succeeding at Vakrasana. You have to start with the mindset that it takes time to observe the effects of any yoga and be patient throughout the process.
Conclusion
Vakrasana is a versatile and powerful posture that helps to achieve holistic wellness for the mind and body. From digestive issues, back pain, menstrual cramps, to anxiety, stress and depression, Vakrasana has proven effects against most of the detrimental states. Physical benefits like flexibility, muscle stiffness, to mental clarity and well-being, practice this yoga posture to avert it all.
Frequently Asked Questions for Vakrasana (Twisted Pose)
1. What is Vakrasana or Twisted Pose?
Vakrasana is a seated spinal twist yoga posture that gently rotates the spine, improves flexibility, and stimulates abdominal organs. It’s suitable for beginners and helps enhance spinal mobility.
2. What are the benefits of practicing Vakrasana regularly?
Vakrasana improves spinal flexibility, tones abdominal muscles, enhances digestion, reduces belly fat, and helps in managing back pain, diabetes, and constipation.
3. Who should avoid practicing Vakrasana?
Individuals with recent spinal surgeries, herniated discs, severe back pain, or during pregnancy should avoid this pose. Always consult a yoga therapist or healthcare provider before starting.
4. How do you perform Vakrasana step by step?
Sit with legs extended, bend the right leg and place the foot beside the left knee. Twist your torso to the right, placing the right hand behind and left elbow outside the right knee. Hold the pose, then repeat on the other side.
5. What is the ideal duration to hold Vakrasana?
Hold the posture for 15–30 seconds on each side, gradually increasing to 1 minute with practice. Always maintain steady, deep breaths during the twist.
6. Can beginners safely practice Vakrasana?
Yes, Vakrasana is beginner-friendly. Start slowly with gentle twists and avoid forcing the body. Using a cushion or yoga block can help with alignment and comfort.
7. How does Vakrasana help with digestion and detoxification?
The twisting motion massages the abdominal organs, improves gut motility, and supports liver and kidney function, helping flush out toxins and enhancing metabolism.
8. Is Vakrasana helpful for back pain and spine health?
Yes, it strengthens the back muscles, releases stiffness, and aligns the vertebrae, making it effective for relieving mild back pain and improving posture.
9. Can Vakrasana help in managing diabetes?
Vakrasana stimulates the pancreas and regulates hormonal function, which may help in managing blood sugar levels when practiced regularly with proper diet and medical care.
10. What are some common mistakes to avoid while doing Vakrasana?
Avoid hunching the back, overstretching, holding your breath, or twisting too forcefully. Keep the spine erect and move into the twist gently and with awareness.
