Spinal Twist Posture – Vakrāsana

Vakra means twisted. In this āsana, the spine is twisted, which has a rejuvenating effect on its functioning.

Sthiti: Dandāsana

Technique

• Bend the right leg and place the right foot beside the left knee.
• As you exhale, twist the body to the right.
• Bring the left arm around the right knee and clasp the right big toe, or place the palm beside the right foot.
• Take the right arm back and keep the palm on the ground, with the back straight.
• Remain in the posture for 10–30 seconds with normal breathing and relax.
• Take out your hands with exhalation and relax.
• Repeat the same on the other side.

Benefits

• Increases flexibility of the spine.
• Helps to overcome constipation and dyspepsia.
• Stimulates the pancreas and helps in the management of diabetes.

A Word of Caution

• Please avoid this posture in case of severe back pain, vertebral and disc disorders, after abdominal surgery, and during menstruation.

(AYUSH, Govt. Of India)