Health Benefits of Vakrasana (Half Spinal Twist Pose)

Practising Vakrasana daily can have a positive effect on your mind and body. It not only improves blood sugar levels but reduces the risks of diabetes and heart diseases. Further, this yoga pose stimulates the pancreas and combats digestive problems by regulating the secretion of digestive juices.

Moreover, read this article to get more details about this exercise and know how beneficial this exercise is in managing weight and diabetes.

Vakrasana or Half Spinal Twist is derived from the Sanskrit words 'Vakra' meaning 'twisted', and 'asana' meaning 'posture’. It is one of the most complex and flexible exercises which requires you to bend and curve your spine. However, this yoga posture is also termed a 'twisted pose' as it allows you to strengthen and stretch your spine and properly massage your abdominal areas.

Performing this exercise regularly will reduce various complications that may arise due to diabetes or other diseases. Now, let us see the benefits of the half-spinal twist pose.

If you want to keep your spine healthy, this exercise can be one of the best exercises to perform. However, the benefits of Vakrasana include:

1. Regulates Flow of Digestive Juices:

As you perform the half spinal twist posture in a seated position, you must twist your trunk to both sides. This stimulates the pancreas and helps in the flow of digestive juices into your body, which, in turn, eases the digestion process.

2. Increases Lung Capacity

Half spinal twist pose allows you to sit straight and perform the exercise. This, in turn, allows your body to throw out the stagnated blood from the spinal area. However, this blood is then sent to the lungs and the heart for purification, enhancing lung capacity.

3. Effectively Treats Back Pain

Twisting and turning your body during these postures helps relieve back, neck and head pain. However, as you perform this exercise daily, you will notice a significant change over the course of time.

4. Reduces Lower Abdomen Issues

Practising half spinal twist will offer fantastic relief if you suffer from a menstrual disorder, constipation, or cervical pain. In addition, regularly practising this pose can reduce or prevent the occurrence of various abdominal issues.

5. Reduces Stiffness

If you have a stiff body, practising the half spinal twist pose will induce flexibility as you twist and turn your body. Further, this will reduce the stiffness as you become more comfortable with your body.

6. Beneficial for Diabetic Patients

This yoga posture promises an effective massage to the lower abdominal regions and organs, including the pancreas. Therefore, your pancreas tends to secrete more insulin which further controls the blood sugar levels in your body and helps to prevent diabetes.

Other Benefits

The additional benefits that come along with Vakrasana are as follows:

• It is a wonderful yoga posture that ensures a toned body with a flat belly as it reduces fat and stretches your thigh muscles.
• This yoga position strengthens your central nervous system and helps you to overcome spinal injuries.
• The seated posture prevents the fusing of your adjacent vertebrae, thereby preventing ageing.
• Additionally, this posture relieves you from stress, fatigue, anxiety, and headaches.
• The twisting posture allows the proper flow of nutrients, oxygen, and blood to the urinary organs, promoting a healthy urinary system.
• As you compress and stretch your abdominal muscles, it allows proper blood circulation throughout your body.
• Half spinal twist is highly beneficial if you have been suffering from slip discs and is also helpful in treating sciatica.
• It also ensures a healthy adrenal gland due to your twists and turns.
• The half twist pose stretches the muscles of the entire body, thus making you comfortable with your body.

Since it is a complex exercise, you must follow the below steps to ensure you properly perform the exercise:

Step 1: Sit comfortably on your yoga mat or on the floor, keeping your spine straight and perpendicular to the floor.

Step 2: Stretch both your legs to the front and breathe.

Step 3: Bend your right leg at your knee, placing the foot at the side of your left leg. Do not forget to keep your knee straight and stretched properly.

Step 4: After this, place your right hand behind and rest your palms on the floor. Keep this in alignment with your right leg and away from your body.

Step 5: Breathe in slowly and place the left thigh on the right leg. Keep your elbows straight.

Step 6: Now breathe out and twist carefully to the right-hand part.

Step 7: Breathe normally, and do not rush into ending it. Hold this position for 2-3 minutes.

Step 8: Carefully and gently relax and exit from the posture to return to the original pose.

Step 9: Continue the process on the other side.

Vakrasana yoga is not an easy exercise and therefore requires expert supervision. Since there are twists and turns while performing this yoga posture, there are certain things you have to keep in mind before you begin the exercise:

• Know the Twists: Practising this exercise without knowing the exact twist and turns can be harmful. So, learn the twists first in order to perform the yoga correctly.
• Synchronise Your Breath: The side spinal twist posture allows you to synchronise your breath with the body. Ensure that you exhale while twisting your body and inhale when you return back to the original position.
• Sit on a Cushion: To support your hips on the ground, you can sit on a cushion or folded blankets. This will reduce the firmness of the ground hitting your hips and ensure a comfortable exercise.
• Focus Your Mind and Body: Do not get distracted while doing this yoga. Since it is a complex exercise, you must completely relax and focus your mind and body on it.
• Muscles Should be Active: Ensure your muscles are active and your spine is erect when you are performing this exercise. Otherwise, you will be left with sprains.
• Keep Your Back Passive: To ensure maximum benefit from this yoga posture, keep your back passive. During the final posture, ensure you are sitting straight. In case of any difficulty immediately release yourself from this posture. Also, do not forget to exit the pose safely.

As you are aware of the benefits of Vakrasana yoga, you must know that it comes with certain precautions and contraindications that you must follow:

• As this yoga posture exerts pressure on your abdomen, you must avoid performing this exercise if you are pregnant.
• If you are suffering from extreme back pain, do not try this exercise, as this might worsen the situation.
• Moreover, if you are suffering from an ulcer or hernia, it is better not to follow this exercise.
• Try not to exert extreme pressure on the spinal regions as this might sprain the areas.
• Try to align your shoulders at the same level during the yoga posture.

Here are the certain modifications of the half spinal twist:

• Use a Chair - You can practise this yoga posture seated on your chair. You must sit sideways on a chair facing towards the right side. Now, twist your upper body part to the right and hold the backside of your chair for support. Try to elongate your back while you inhale and twist while you exhale. Repeat the same by moving to the left side of the chair.
• Try a Variation - Another variation includes performing the Half Lord of the Fishes pose, which is also a twisted posture. Moreover, you can also try the half twist pose with the Sage Marichi pose, which involves similar twists but raises your palms.
• Try to Do It While Standing - You can practise this yoga posture by standing on the floor and keeping your feet almost 2-4 inches apart but parallel to each other.

So, now that you have an idea about Vakrasana, its benefits, and the steps you can follow to practice, try to consult your trainer first before beginning the pose. Also, stop continuing this exercise if you feel uncomfortable or in severe pain.