How to practice Vakrasana

This asana is called as Vakrasana or Twisted Pose because the spine is twisted in practicing this asana.  "Vakra" means 'twisted' in Sanskrit.  In the Vakrasana, the upper part of the body is completely turned and twisted.  The spine, the muscles of hands, the legs and the back are stretched.
  
The Vakrasana is a simplified form of the Ardha Matsyendrasana, an asana which is named after Matsyendranath, the founder of Hatha yoga.  The asana stretches the thigh and tones the abdomen.  Those who are unable to perform Artha Matsyendrasana generally prepare for it by practicing the Vakrasana.  Now let us see how to practice Vakrasana.

How to practice Vakrasana

Here is a step by step way to practice Vakrasana.  

• Sit erect first, stretching the legs in front together
• Hands should be by the side, palm resting on the ground, fingers together pointing forward
• Now slowly fold left leg at the knee and place the sole on the ground near the knee of right leg.  The knee of the left leg should make 90 degrees angle straight towards sky
• Now take left hand towards back, place the palm on the ground straight from the spine.  Fingers should be together points backward
• Now place the right hand towards the other side of the left knee.  If the legs are stretched towards east then fingers of the hand will point towards north
• You have to twist the head back towards backside and try to look back
• While returning to the original position, first bring the head towards original position
• Now take the right hand to its original position and then bring the left hand from the back and place it by the side of the body.
• Slowly stretch out the folded leg and sit erect as in first position
• Practice the asana in the same way with the other leg.  This makes one round of Vakrasana

 Even though this asana is easy to practice,  most people find it difficult to place the hand to the other side of the knee.  If it is difficult, then you can place the hand on the knee or keep it where ever it is. 

This asana should be retained for at least two minutes on each side.

Benefits of Vakrasana

 Vakrasana is a very good asana to make the spine flexible.  The Vakrasana is very much helpful in treating enlarged and congested liver and inactive kidneys.  This asana also brings relief to hypertension, constipation and diabetic patients.  Here is a list of benefits of Vakrasana.

• Vakrasana cures constipation, liver weakness and nervous weakness.
• The asana reduces rigidity in the spine
• Very useful for kidneys and other stomach diseases
• Kundalini shakthi is sublimated
• The asana reduced back aches
• The spine attains elasticity
• Flab on the lateral side of the abdomen gets reduced

Caution :

Those people with big belly may feel it difficult to place the hand to the other side of the knee. They are suggested to place the hand on the knee or keep it wherever it is, if it is not possible to place it on the ground. 

Here is a video on how to practice Vakrasana...