Introduction: 

After sitting for lengthy periods or moving between tasks, one may feel exhausted. For this, yoga can be the medicine for better health. Yoga improves the body’s prana, or energy, by regulating the energy flow. Yoga asanas are the one which connects the body’s movement and the changes of the mind to the rhythm of our breath. ”Sthiram sukham asanam,” which means asanas are postures which give steadiness, bliss and happiness. Of all this, vakrasana is one of the sitting postures that relax the back muscles and stretch the stomach. Let us read and find out about vakrasana.  

What is Vakrasana? 

In Vakrasana, ‘vakra’ means ‘twisted’, and asana means ‘pose’. Vakrasana is also called the spinal twist position. It is a yoga pose that causes the spinal muscles to twist, which may help in rejuvenation.²  

How to do it?  

To my knowledge, Vakrasana might really work wonders for your back muscles. It may help make them more flexible and might provide relief from conditions like lumbago (lower back pain) and muscular spasms. It’s a simple yet effective way to take care of your back and promote its overall well-being.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Vakrasana yoga gives better health benefits if it is done correctly under the guidance of a yoga trainer. So, the process of vakrasana is as follows: 

• Sit on the floor or the mat. Your legs should be extended forward. 
• Hands must be on the sides of the body.   
• You can start with the left side and continue with the right side afterwards. 
• Fold the left leg from the knee. Then, place your left foot near the right knee on the ground.  
• Place your left hand on the back of your left hip, away from the spine. 
• Place your right hand on the opposite side of your left knee.  
• Now turn your back, look behind, and look up. 
• Maintain the pose while breathing normally. Then, return to the original position by straightening the neck and head and releasing the hands and legs.  
• Try with the other leg.^1,2 

Also Read: Benefits of Padahastasana and How to Do it By Dr. Ankit Sankhe

Do You Know? 

In my point of view, Vakrasana might also help reduce the chances of developing inflammation and calcium deposits between the neighbouring vertebrae of the spine. This may help maintain a healthier spine and reduces the chances of related issues.

Dr. Rajeev Singh, BAMS

The discovery of yoga is claimed to be thousand years ago. Swami Kuvalayananda was the first one to discuss vakrasana. Of the 12 types of hatha yoga, vakrasana is in the 9th position. As ardha matsyendrasana yoga is hard to practise, the more manageable form vakrasana was developed.  

Also Read: Benefits of Parvatasana (Mountain Pose) and How to Do it By Dr. Himani Bisht

Benefits of Vakrasana: 

Based on what I’ve seen so far, Vakrasana might offer benefits beyond the back and spine. It may provide a gentle massage to the abdominal organs, promoting improved digestion and might alleviate digestive ailments. Additionally, this pose might also be advantageous for the kidneys and may regulate the secretions of the adrenal gland and liver.

Dr. Smita Barode, B.A.M.S, M.S.

The benefits of vakrasana yoga pose for various diseases are as follows: 

1. Benefits of vakrasana for diabetes: 

A study by Gowri in 2022 showed a significant decrease in fasting blood glucose levels among those with type-2 diabetes who practised yoga regularly. In addition, vakrasana might stimulate the pancreas to increase insulin secretion and improve insulin sensitivity. This might help lower blood glucose levels to manage diabetes.³ However, vakrasana alone won’t be helpful for diabetes; please consult a doctor for proper treatment. 

2. Benefits of vakrasana for weight management:  

I would like to offer a gentle precaution regarding Vakrasana. If you happen to have a peptic ulcer, hernia, or hyperthyroidism, it’s advisable to refrain from practising this particular pose. Prioritising your health is crucial, so it’s always wise to consult with a doctor before attempting any new yoga poses.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Vakrasana may help reduce excess fat around the abdomen, hips, and waist. Thus, it might be beneficial for reshaping the body’s structure. As a result, it may be helpful for people with obesity.³ However, please consult your physician for weight management to avoid further issues. 

3. Benefits of vakrasana for depression: 

Kumar and others carried out research on yoga therapy in depressive disorders. The results improved anxiety in short-term sessions, while long-term sessions improved depression. Practising vakrasana and other sitting postures and breathing exercises may lower depression levels more effectively by regulating mood. It might also help lower anxiety levels. It might help improve the symptoms of stress like headaches, fatigue and weakness. Even so, more research is needed to determine the effects of vakrasana on depression.⁴ Please consult the doctor for proper diagnosis and treatment. 

4. Benefits of vakrasana for spinal muscles: 

The twist in vakrasana may activate the spinal nerves. It might also help enhance the spinal column’s flexibility. This in turn may improve blood circulation in the spine. It might stretch the abdominal muscles along with the spinal muscles.⁵ Please get medical advice and perform this asana with a trainer’s supervision. 

5. Benefits of vakrasana for HIV/ AIDS: 

Patients having HIV (human immunodeficiency virus) may experience loneliness, fear, anger, extreme feelings of despair and depression. Research studies have shown that yoga, such as vakrasana, may be a safe, efficient, and cost-effective technique that may help “detoxify” the body. In addition, it might reduce fatigue, increase stamina, and improve organ and immunological functions. Furthermore, it might improve nutritional status and relieve symptoms and drug side effects. In addition, it might help improve the quality of life and increase the patient’s life span. Regular yoga practice may boost health, establish good attitudes and health habits, and improve self-confidence in children who are living with HIV/AIDS. As a result, it might reduce the transfer of HIV to others in future.⁵ For best results, please get medical advice before performing vakrasana, and take your prescribed medications as instructed. 

6. Benefits of vakrasana for COPD (chronic obstructive pulmonary disease): 

Ranjita et al., 2015, studied the effectiveness of the Integrated Approach to Yoga Therapy (IAYT) in controlling dyspnoea and fatigue in coal miners with COPD. COPD is an irreversible disease that is a type of progressive lung disease characterized by long-term respiratory symptoms and airflow blockage. The results of the study were encouraging. In COPD patients, it may improve dyspnoea and fatigue while increasing physical exercise performance. However, you must consult a doctor because vakrasana alone may not be effective for COPD.⁶  

7. Benefits of vakrasana for heart-related problems:  

Krishna et al., 2014, examined the effects of 12-week yoga therapy on blood pressure, heart rate and other heart-related measures.  Yoga therapy helped lower blood pressure with standard medical treatment. As a result, it may reduce the stress on the heart, lowering the chances of heart failure. However, please see your doctor for better health outcomes, as it could create adverse effects.⁷  

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Also Read: Benefits of Mandukasana (Frog Pose) and How to Do it By Dr. Himani Bisht

Risks of Exercise 

• Avoid vakrasana if you have acute back pain. Please consult your doctor.² 
•  During the menstrual cycle, women should avoid vakrasana. Kindly consult the gynaecologist.² 
• If you have undergone abdominal surgery, avoid this asana, consult your doctor to prevent further complications, and do this asana under the guidance of your trainer.² 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice vakrasana with precautions.  

Also Read: Benefits of Naukasana (Boat Pose Yoga) and How to Do it By Dr. Ankit Sankhe

Conclusion 

Vakrasana, or the spinal twist pose, is a yoga pose with several benefits, such as stretching the stomach, treating diabetes and many more. You can do the pose correctly and with normal breathing for more satisfactory results. It may be the best sitting position in which your spine may get stretched. However, if you feel pain while performing the vakrasana, then kindly consult the doctor.  

Frequently Asked Questions 

References: 

1. Dr Nagendra HR, Dr Selvamurthy W, Prof. Dr Patwardhan AR, Dr Frawley D; Understanding the body anatomy through yogasanas: Yoga Vijnana – The Science and Art of Yoga. 2021, Oct-Mar; 1(2): 47-59. Available from: https://yoga.ayush.gov.in/Publications/gallery/JOURNAL/Yoga%20Vijnana%20Vol.%202.pdf 

2. Dr. Basavaraddi I.V. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol. 4^th revised ed. 2019. Chapter 3, Sitting Postures; Marichyasana / Vakrasana; p. 25. Available from: https://yoga.ayush.gov.in/public/assets/front/pdf/CYPEnglishBooklet.pdf 

3. Misra P, Sharma G, Tandon N, Kant S, Sangral M, Rai SK, Yadav K, Vishnubhatla S, Mandal S, Kardam P, Thakur N. Effect of community-based structured yoga program on hba1c level among type 2 diabetes mellitus patients: An interventional study. International Journal of Yoga. 2021 Sep;14(3):222. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8691441/pdf/IJY-14-222.pdf 

4. Kumar S, Subramaniam E, Bhavanani AB, Sarkar S, Balasundaram S. Effect of adjunct yoga therapy in depressive disorders: Findings from a randomized controlled study. Indian journal of psychiatry. 2019 Nov;61(6):592. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6862972/?report=printable 

5. Sakthivel R, Shanmugam RS, Usman NM, Ramaswamy S, Rethinasabapathi L. THE ROLE OF HATHA YOGA IN HUMAN IMMUNO DEFICIENCY VIRUS (HIV)/ACQUIRED IMMUNO DEFICIENCY SYNDROME (AIDS). Available from: https://ayushdhara.in/index.php/ayushdhara/article/view/42/88 

6. Ranjita R, Hankey A, Nagendra HR, Mohanty S. Yoga-based pulmonary rehabilitation for the management of dyspnea in coal miners with chronic obstructive pulmonary disease: a randomized controlled trial. Journal of Ayurveda and integrative medicine. 2016 Jul 1;7(3):158-66. Available from: https://www.sciencedirect.com/science/article/pii/S0975947616301474 

7. Krishna BH, Pal P, Pal GK, Balachander J, Jayasettiaseelon E, Sreekanth Y, Sridhar MG, Gaur GS. Effect of yoga therapy on heart rate, blood pressure and cardiac autonomic function in heart failure. Journal of clinical and diagnostic research: JCDR. 2014 Jan;8(1):14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939525/ 

8. Sobana R, Parthasarathy S, Jaiganesh K, Vadivel S. The effect of yoga therapy on selected psychological variables among male patients with insomnia. Journal of clinical and diagnostic research: JCDR. 2013 Jan;7(1):55. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576750/pdf/jcdr-7-055.pdf