Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Vakrasana
3.3.7
Vakrasana
Vakra means twist in Sanskrit, so the name Vakrasana means the twisted pose, because the spine is twisted while practising it. Vakrasana belongs to the category of seated asanas, and it involves the lower back, middle back, hips and neck.
Figure 3.20Line drawing of a person seated with one leg extended and the other knee bent and crossed over it, the torso twisted and bracing against the raised knee, looking back - Vakrasana (twisted pose).
Drawn by us to help you understand the concept clearly, and verified to make sure it's accurate. For exams, practice from your NCERT textbook's own diagram.
A line drawing of a person seated on the floor with one leg stretched out and the other knee bent and crossed over it so the foot rests on the floor beside the opposite knee. The torso is twisted toward the bent knee, one arm braces against it and the gaze turns back over the …
Technique
- Sit in Dandasana (legs stretched out in front). Take a few breaths and expand the spine upward, connecting the breath with the movement of the spine and relaxing the whole body.
- Bring the left knee close to the chest, take a few breaths, then pick up the left foot and place it outside the right knee.
- Twist the upper body towards the left, placing the right elbow outside the left knee and the right hand on the floor close to the right knee. The body is twisted to the same side as the bent knee - here, the left.
- Take a deep breath and, with the support of the right elbow, twist the upper body to the left as far as possible, facing the wall behind you.
- Place the left hand behind you, as close as possible to the lower back, to help raise the spine and balance the body.
- With every exhalation, raise the spine and twist as much as possible, turning the neck and shoulders to bring them parallel to the wall on the left.
- Release the asana, take a few breaths and relax in Dandasana.
- Repeat on the other side, reversing the bent knee and the direction of the twist.
Breath Awareness
- Inhale as you twist the body.
- Exhale while coming back to the initial position.
- Repeat on both sides.
Benefits
- Helps straighten the upper back.
- Strengthens the neck muscles.
- Tones the internal organs such as the digestive system, intestines, uterus and kidneys.
- Puts the neck muscles to work and activates the thyroid gland, helping maintain a balanced hormone level in the body.
Contraindications
- It may not be advisable for a person with a back injury. …