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The name of Vakra Asana comes from the Sanskrit word Vakra meaning twist. This is an easy spinal twist that can be performed by almost everyone and is a great exercise to condition the spine for more difficult Yoga Asanas. This Asana is a simple form of Ardha Matsyandra Asana. Those who are unable to perform Ardha Matsyandra Asana may practise this Asana.
TECHNIQUE
Keep your legs stretched in the upright sitting position. Keep your legs stretched in front together, hands by the side, palm resting on the ground, fingers together pointing forward.
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| Vakra Asana |
Slowly fold your right leg at the knee and place the sole on the ground near the knee of the right leg. The knee of the right leg should make 90° angle straight towards sky. Pull the foot until it rests by the side of your left knee.
Taking the right hand towards back, place the palm on the ground at the distance of 9" straight from spine. Fingers together pointing backward. Then place the left hand towards the other side of the right knee. If legs are stretched towards east then fingers of the hand will point towards north. Place your right hand behind the back without much twist of the trunk.
Bring the left arm over the right knee and hold the right ankle.
Push your right knee as far to the left as possible offering good resistance to the left arm.
Now exhale and try to twist the trunk to the right side as much as possible taking good support from the left arm, and turn your head and try to look towards the right shoulder.
This is a complete twist to the right side and now come to the original position.
While returning to the original position, first bring your head to the original position.
Now take the left hand to its original position and then bring the right hand from the back and place it by the side of the body.
Now slowly stretch out your folded leg and sit erect as in the first position.
Now repeat this asana in the same manner and duration on the left side.
This Asana is simple, but those who are having a big belly may feel it difficult to place the hand to the other side of the knee, they suggested to place the hand on the knee or keep it wherever it is, if it is not possible to place it on the ground.
BENEFITS
It is a very good exercise to make the spine flexible. It reduces the rigidity of spine.
It is helpful in treating enlarged and congested liver.
It brings relief to hypertension and diabetic patients.
This removes constipation, flatulence, liver weakness and nervous weakness.
This is also useful for inactive kidneys and other stomach diseases.
The elasticity of the spine increases as it gets twisted in its erect position.
The belly and other internal organs also get twisted and receive the desired strain.
It also has very good effect on the spinal cord and its functioning is improved.
