Yoga offers a path to better health and vitality, especially after extended periods of sitting or shifting between tasks. Yoga enhances the body’s energy flow, synchronizing movement, and mental shifts with breath rhythm. Among the various yoga postures, Vakrasana, a seated pose, stands out for its ability to relax the back muscles and stretch the abdomen. Let’s explore Vakrasana in more detail.
What is Vakrasana?Vakrasana, derived from ‘vakra’ (twisted) and ‘asana’ (pose), is also known as the spinal twist pose. It involves twisting the spinal muscles, potentially promoting rejuvenation.
How to Do VakrasanaVakrasana can work wonders for back muscles, enhancing flexibility and providing relief from conditions like lower back pain and muscular spasms. Here’s how to perform it:
- Sit on the floor or a mat with your legs extended forward.
- Place your hands on the sides of your body.
- Begin with the left side:
- Bend your left leg at the knee and position your left foot near the right knee on the ground.
- Place your left hand on the back of your left hip, away from the spine.
- Position your right hand on the opposite side of your left knee.
- Turn your back, looking behind and upward.
- Maintain the pose while breathing normally.
- Return to the original position by straightening your neck and head, releasing your hands and legs.
- Repeat the process with the other leg.
Benefits of VakrasanaVakrasana offers various health benefits beyond back and spine care:
- Diabetes Management: Vakrasana may help lower blood glucose levels and enhance insulin secretion and sensitivity in those with type-2 diabetes.
- Weight Management: It can aid in reducing excess fat around the abdomen, hips, and waist, potentially benefiting weight management.
- Depression Relief: Vakrasana, along with other yoga poses and breathing exercises, may help alleviate depression and anxiety levels while regulating mood.
- Spinal Muscle Activation: The twist in Vakrasana activates spinal nerves, enhances spinal flexibility, and improves blood circulation, benefiting spinal muscles.
- HIV/AIDS Support: Regular yoga practice, including Vakrasana, may help detoxify the body, reduce fatigue, improve stamina, enhance organ and immunological functions, and improve the quality of life for those living with HIV/AIDS.
- COPD Control: In COPD patients, Vakrasana might improve dyspnoea, fatigue, and physical exercise performance when part of an integrated yoga therapy approach.
- Heart Health: Yoga therapy, including Vakrasana, may complement medical treatment to lower blood pressure and reduce stress on the heart, potentially preventing heart-related issues.
Risks of Vakrasana:
- Avoid Vakrasana with acute back pain.
- Women should refrain from practicing Vakrasana during menstruation.
- Individuals with a history of abdominal surgery should consult a doctor before attempting Vakrasana.