Vajrasana Twist
वज्रासन परिवृत्ति
Target Muscles
About
Vajrasana Twist is a seated spinal twist performed in Vajrasana. It improves spinal mobility and flexibility while stimulating the abdominal organs and promoting relaxation.
Benefits (6)
- + Improves spinal mobility and flexibility
- + Stimulates abdominal organs
- + Relieves back pain and stiffness
- + Promotes relaxation
- + Strengthens core muscles
- + Improves digestion
Avoid If (4)
- - Severe back pain or injury
- - Knee problems
- - Pregnancy (consult a doctor)
- - Diarrhea
Step-by-Step Instructions
1. Begin in Vajrasana (Thunderbolt Pose), ensuring your spine is erect.
2. Inhale deeply and extend both arms to shoulder height, palms facing down.
3. Exhale and twist your torso to the right, initiating the movement from the navel.
4. Place your left hand on your right knee and your right hand behind you on the floor for support, keeping the spine straight.
5. Maintain a long spine, actively lifting through the crown of your head, and relax your shoulders away from your ears.
6. With each inhale, lengthen the spine; with each exhale, gently deepen the twist, focusing on rotating from the thoracic spine.
7. Hold the pose for 30-60 seconds, breathing deeply and evenly.
8. Inhale and slowly return your torso to the center, maintaining spinal length.
9. Exhale and lower your arms down to your sides.
10. Repeat the twist on the left side, following the same instructions.
11. Rest briefly in Vajrasana before moving on.
12. Gently release and come out of the pose.
निर्देश (Hindi)
1. वज्रासन में बैठें, रीढ़ की हड्डी सीधी रखें।
2. श्वास लें और दोनों हाथों को कंधों की ऊँचाई तक फैलाएँ।
3. श्वास छोड़ते हुए, धड़ को दाईं ओर घुमाएँ।
4. बायां हाथ दाहिने घुटने पर और दाहिना हाथ पीछे फर्श पर रखें।
5. रीढ़ की हड्डी को सीधा रखें और कंधों को आराम दें।
6. प्रत्येक श्वास के साथ, धड़ को थोड़ा और घुमाएँ।
7. 30-60 सेकंड के लिए इस स्थिति में रहें, सामान्य रूप से सांस लेते रहें।
8. श्वास लेते हुए, धड़ को वापस केंद्र में लाएँ।
9. श्वास छोड़ते हुए, हाथों को नीचे करें।
10. दूसरी तरफ दोहराएँ।
11. कुछ देर विश्राम करें।
12. धीरे से उठें।