Yoga Practice Name
Vakrasana (वक्रासन)
Vakrasana (वक्रासन)
Spinal Twist Pose
Vakrasana is a seated spinal twist that promotes spinal flexibility and massages the abdominal organs. The word “Vakra” means twisted in Sanskrit, and this asana involves gently rotating the spine to one side while keeping the body stable. It is a beginner-friendly twist that enhances posture, tones abdominal muscles, and improves digestion.
1. Start in Dandasana Sit on the floor with legs extended straight and spine erect. Hands rest beside the hips.
2. Bend the Right Leg Bend your right knee and place the right foot flat on the floor, near the left knee or thigh (outside of the left knee).
3. Place the Right Hand Behind Take the right hand behind your back and place the palm on the floor for support.
4. Twist with Left Arm Stretch the left arm and place the elbow on the outer side of the right knee, pressing against it gently to deepen the twist.
5. Twist the Torso Inhale, lengthen the spine; exhale and twist the torso to the right. Look over the right shoulder.
6. Hold the Position Breathe slowly and deeply. Hold the posture for 15–30 seconds, maintaining the twist without straining.
7. Return to Center Inhale, return to the center, and release the twist.
8. Repeat on the Other Side Switch sides and repeat the steps by bending the left knee and twisting to the left.
1. Ardha Matsyendrasana, 2. Marichyasana, 3. Bharadvajasana, 4. Supta Matsyendrasan, 5. Jathara Parivartanasana