Vakrasana (Half Spinal Twist Pose)

Asana Type

Sitting

Target Body Part

Body organs including liver, kidney, pancreas, ovary, testis, stomach and intestine.

Difficulty Level

Beginner

YCB Level

None

Vakrasana is a shortened version of Ardhamatsyendrasana. Both postures have different Sanskrit names, but the English names are the same. In some places, Ardhamatsyendrasana is referred to as half spinal twist posture, while Vakrasana is simply referred to as twist posture.

How To Do Vakrasana (Half Spinal Twist Pose)

Step 1

Sit down stretching your legs forward on the ground. Keep your hands beside your thighs or buttocks. Keep your right leg straight and stretched.

Step 2

Bend the left leg and cross it over the right knee. Inhale and raise the arms shoulder high, keeping the elbows straight.

Step 3

Exhaling, twist to the left, place the right arm by the outer side of the left knee and hold the left ankle with the right hand.
Take the left hand behind the back keeping the palms on the floor.
Look backward towards the left side.
Hold on the position.
Repeat the same from the other side.
Practice on both sides.

Benefits of Vakrasana (Half Spinal Twist Pose)

Stretches the muscles.
Helps to get relief in stiffness of vertebrae.
Massages the abdominal organs.
Reduces belly fat.
Regulates the secretion of digestive juices.

Cautions of Vakrasana (Half Spinal Twist Pose)

It is advised that pregnant women should avoid doing this asana as it presses the abdomen.
People with back, hip, shoulders or neck pain should avoid doing this asana.
This asana is not recommended to people suffering from hernia or Ulcer.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level