Yoga Practice Name
Vakrasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Sit in dandasana.
- Bend the right leg and place the right foot flat on the floor on the outside of the left knee.
- The toes of the right foot should face forward. The outside edge of the foot should be in contact with the floor.
- Pass the left arm through the space between the chest and the right knee, and place it against the outside of the right leg- Hold the right foot or ankle with the left hand, so that the right knee is close to the left armpit.
- Sit up as straight as possible. Raise the right arm in front of the body and gaze at the
fingertips. Slowly twist to the right, simultaneously moving the arm, trunk and head. - Use the left arm as a lever against the right leg to twist the trunk as far as possible without using the back muscles.
- Follow the tips of the fingers of the right hand with the gaze and look over the right shoulder.
- Bend the right elbow and place the arm around the back of the waist.
- The back of the right hand should wrap around the left side of the waist.
- Alternatively, it can be placed as high as possible between the shoulder blades with the fingers pointing up.
- This arm position enforces the straightness of the spine. Reverse the movements to come out of the posture and repeat on the other side.
- Return to the final position and relax.
Practice Keynotes
- The knee should be folded properly.
Cautions and Limitations
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- People with any knee or any other injury should not practice this asana.
- Twist your spine slowly and gently, if you have any cramp in the back.
General Benefits
- Stretches the spine, shoulder, neck and hips.
- Reduces the Stress.
- Strengthens the abdominal organs.
- Improves digestive, respiratory and urinary system.
Benefits for Disease
Depression
Body and Organ Affected
Neck, Shoulder, Elbow, Arm, Chest, Armpit, Forearm, Wrist, Back, Navel, Ankle, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand
