Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Vakrasana
Vakrasana
Vakrasana
Vakrasana (twisted pose) is also recommended as a preventive asana for back pain and arthritis, which is why the CBSE Class 12 Physical Education textbook lists it again here. To avoid repeating the same posture, the book does not re-describe it in this section.
Its full name-meaning, step-by-step technique, breathing pattern, benefits and contraindications — along with its posture figure — are given earlier under section 3.3.7 (Asanas to Prevent Bronchial Asthma). The textbook marks this with a short cross-reference: See 3.4.8.
Why Vakrasana helps with back pain and arthritis
Rotational movement is one of the ranges of motion the spine loses first with age, poor posture and arthritis, so a controlled, seated twist like Vakrasana directly works to preserve and restore it. The asana's own listed benefit of helping to straighten the upper back addresses the rounded, stooped posture that commonly develops alongside chronic back pain, while the twisting action also keeps the small facet joints between each vertebra mobile, joints that are especially prone to stiffness in spinal arthritis.
Specific benefits for back pain and arthritis
- Helps straighten the upper back and correct a stooped, rounded posture.
- Keeps the spine's rotational mobility from stiffening, which is especially valuable in early spinal arthritis.
- Strengthens the neck muscles, supporting the upper spine.
- Tones the internal organs and supports a balanced hormone level, aiding overall recovery and tissue health.