Vakrasana (वक्रासन) or Twisted Pose is a foundational spinal twist in yoga that promotes flexibility in the vertebral column and stimulates abdominal organs. The name derives from the Sanskrit ‘vakra’ meaning ‘twisted’ or ‘curved’.
To practice Vakrasana sit with legs extended forward then bend one knee and place that foot outside the opposite thigh. Twist the torso toward the bent knee using the opposite arm against the outer thigh as leverage. The other hand rests behind the body for support while maintaining a straight spine.
This gentle twisting posture offers numerous physical benefits. It increases spinal mobility and strengthens the erector spinae muscles along the back. The twisting action massages internal organs including the liver pancreas kidneys and intestines which can improve digestion and elimination processes.
Energetically Vakrasana stimulates the manipura chakra (solar plexus) associated with metabolism and personal power. The pose helps release blocked energy along the spine particularly in areas where tension accumulates from prolonged sitting or poor posture.
Regular practice of Vakrasana can help relieve lower back discomfort improve postural awareness and increase rotational flexibility needed for daily activities. It’s particularly beneficial for those with sedentary lifestyles as it counters the negative effects of prolonged sitting.
As a preparatory pose Vakrasana readies the body for more advanced twists while teaching proper alignment principles. It serves as an excellent transition between seated forward bends and more complex postures in a yoga sequence.
