| Description
This asana is a simpler form of spinal twist
than Ardha-Matsyendrasana. Those who are unable to perform
Ardha-Matsyendrasana can practice this asana .
The word Vakra means twist. The spine is
twisted well while performing this asana, hence the name.
Benefits
Physical
This lateral twist makes the spine elastic
and tones the spinal nerves. Helps cure constipation, flatulence,
dyspepsia and liver weakness. Also useful in diabetic patients
as it activates the pancreas. Reduces the extra fat around
abdominal region. Strengthens the neck muscles. Improves the
shoulder and hip joint movements. Regular practice of this
asana helps cure backaches , lumbago and pain in the hips.
Mental
Improves alertness.
Pranic
Positively affects Ajna chakra.
Techniques
- Sit erect with legs stretched, heels together. Place the
palms by the side of the buttocks and facing the ground.
Keep the back erect so that the spine is at right angle
to the ground.
- Now bend the right knee and place the right foot by the
side of the left knee.
- Lift the left hand, and, keeping the right knee under
the left axilla , catch the right toe with index and middle
finger.
- Roll your right shoulder back and place the right palm
in the line of your right leg but away from the body, so
as to keep the spine erect yet twisted.
- Keep your face relaxed, with natural breathing.
- Hold this final posture as long as is comfortable.
- While returning to the original position, bring your hands
to original position one by one and straighten your right
leg.
- Repeat on the other side.
Cautions
Pregnant women and people with severe back
ailments are advised not to perform this asana
Duration
It is recommended to hold the final pose
for 1/2 min - 3 min and perform this asana one to three times
a day.
Variations
Though Vakrasana is a simple asana, those
having a big belly may find it difficult to place the knee
in axilla. Such persons may place their left palm on the right
knee and pull the knee towards the chest . Push the right
shoulder back and maintain this position as mentioned above.
Repeat on the other side.
Please remember that no practice can be adequately learned
from a book, written instructions. The guidelines given in
the web pages are intended to give you an introduction to
different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor. |
