Vakrasan (Twist Pose)

Procedure  

• Sit down with your legs outstretched and joined together in front; keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
• Slowly fold the right leg at the knee and place the foot beside the inner side of the left knee.
• Inhale (Radhey); while exhaling (Krishna), try to stretch both—the trunk and head—as much as you can; turn the waist rightward and place your left arm around the right knee and grasp the right big toe.
• Slowly move the right arm backward and place the right palm on the ground.
• Try to keep your trunk erect as much as you can with a proper twist; simultaneously twist your head rightward and look backward.
• Hold this position for 15-20 seconds, breathing normally.
• Slowly unwind your torso and return to Dandasan.
• Repeat similarly on the other side.
• Lastly, come into Shithil Dandasan and relax.

Awareness

• On the breaths synchronized with the twisting movements of your body parts
• On the stretches and strains of the spine, neck, legs, and arms
• On feeling relaxation in the spine, neck, legs, and arms, and spontaneously remembering the Names “Radhey Krishna” while breathing

Benefits

• Like other body twisting postures, Vakrasan makes the spine flexible as it is twisted laterally.  
• It massages the lungs and activates the pancreas.
• It alleviates constipation, dyspepsia, and diabetes naturally.