Vakrasana
वक्रासन
Vakrasana (Simple Seated Twist) is a basic twist accessible to beginners, rotating the spine with one leg bent.
Anatomy Involved
Benefits
- Improves spinal mobility
- Aids digestion
- Releases back tension
- Simple and accessible
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal injuries
- Herniated disc
- Pregnancy (deep twist)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Lengthen the spine on the inhalation, deepen the twist on the exhalation
- 2Initiate the rotation from the navel, then the chest, finally the head
- 3Keep both sitting bones grounded equally
- 4Maintain the length of the spine — do not collapse into the twist
- 5Use the breath to create space for the rotation
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep the twist shallow. Use a blanket to sit on.
Target Areas
Practice Flow
About this Pose
Vakrasana (Simple Seated Twist) is a basic twist accessible to beginners, rotating the spine with one leg bent.
How to Practice
1. Sit in Dandasana.
2. Bend right knee, place right foot outside the left knee.
3. Left leg stays extended.
4. Inhale, lengthen the spine.
5. Exhale, twist to the right.
5 more steps remaining
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Frequently Asked Questions
Common questions about Vakrasana
What is Vakrasana?
Vakrasana (Simple Seated Twist) is a basic twist accessible to beginners, rotating the spine with one leg bent.
What are the benefits of Vakrasana?
Improves spinal mobility. Aids digestion. Releases back tension. Simple and accessible.
Who should avoid Vakrasana?
Avoid this pose if you have: Spinal injuries, Herniated disc, Pregnancy (deep twist).
How many steps are in Vakrasana?
Vakrasana is practiced in 10 steps. Sit in Dandasana.
Is Vakrasana suitable for beginners?
Yes, Vakrasana is a beginner-friendly pose suitable for all levels.
What conditions does Vakrasana help with?
Vakrasana is therapeutic for: digestive problems, back pain, flexibility.
What poses should I do before Vakrasana?
Prepare with: Supta Tadasana, Apanasana, Seated Tadasana. These warm up the relevant muscles and joints.
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