Simple Spinal Twist
INTRODUCTION:
Vakrasana or Simple Spinal Twist is a popular yoga posture that offers a wide range of benefits for the mind and body. The pose is often practiced in the Hatha Yoga style and is considered to be a beginner-friendly pose. The Sanskrit word Vakra means twisted, and Asana means posture, hence the name Vakrasana. This posture primarily targets the spine and is a great way to improve flexibility, mobility, and strength.
In this essay, we will explore the history, benefits, contraindications, preparatory poses, and important notes during execution of the Vakrasana. We will also discuss how to perform this pose correctly and safely. Please follow the instructions in the video of Yoga With VIKUDO below this article.
SANSKRIT:
The word Vakrasana is derived from two Sanskrit words, Vakra, and Asana. The word Vakra means twisted, while Asana means posture. When combined, they create Vakrasana or the Simple Spinal Twist pose.
HISTORY:
Vakrasana is a popular posture in Hatha Yoga, a style of yoga that originated in ancient India. Hatha Yoga is a combination of two words, Ha and Tha, which represent the sun and moon energies within us. The practice of Hatha Yoga is focused on balancing these two energies through the practice of postures, breathing techniques, and meditation.
The practice of Vakrasana is believed to stimulate the Manipura Chakra or the Solar Plexus Chakra, which is located near the navel. The Manipura Chakra is associated with personal power, self-confidence, and the ability to make decisions. By stimulating this chakra, the practice of Vakrasana can help improve self-esteem and confidence.
BENEFITS:
Vakrasana offers a wide range of benefits for the mind and body. Some of the key benefits include:
Stimulates the digestive system: The twisting motion of Vakrasana helps stimulate the digestive system and can aid in digestion. This pose can also help relieve constipation and other digestive issues.
Improves spinal flexibility: Vakrasana is a great way to improve spinal flexibility and mobility. The twisting motion of this pose can help stretch and lengthen the spine, which can help reduce back pain and stiffness.
Strengthens the core: The twisting motion of Vakrasana engages the core muscles, which can help strengthen the abdominal muscles and improve overall core strength.
Enhances lung capacity: The deep breathing associated with Vakrasana can help improve lung capacity and can be beneficial for individuals with respiratory issues.
Improves circulation: The twisting motion of Vakrasana can help improve circulation throughout the body, which can be beneficial for overall health and wellness.
CONTRAINDICATIONS:
While Vakrasana is considered to be a beginner-friendly pose, there are some contraindications to keep in mind. Individuals with the following conditions should avoid this pose:
Spinal injuries: Individuals with spinal injuries or conditions such as herniated discs should avoid this pose.
Pregnancy: Pregnant women should avoid twisting poses, as they can be harmful to the fetus.
High blood pressure: Individuals with high blood pressure should avoid this pose, as it can cause a sudden drop in blood pressure.
Recent abdominal surgery: Individuals who have recently undergone abdominal surgery should avoid this pose.
PREPARATORY POSES:
Before practicing Vakrasana, it is important to warm up the body and prepare for the pose. Some preparatory poses to consider include:
Cat-Cow Pose:
This pose helps warm up the spine and prepare for spinal twists.
Seated Forward Fold:
This pose helps stretch the hamstrings and lower back, which can be beneficial for spinal twists.
Seated Spinal Twist:
This pose is a great preparatory pose for Vakrasana, as it helps warm up the spine and prepare for deeper twists.
IMPORTANT NOTES DURING EXECUTION:
When performing Vakrasana, it is important to keep the following in mind:
Keep the spine straight: While twisting, it is important to maintain a straight spine to avoid putting unnecessary pressure on the back.
Twist from the waist: The twist should come from the waist and not from the shoulders or neck.
Keep the hips grounded: The hips should remain grounded and stable throughout the pose.
Breathe deeply: Deep breathing is an important aspect of Vakrasana and can help deepen the stretch and improve overall relaxation.
Hold the pose for 30-60 seconds: Hold the pose for 30-60 seconds, or as long as feels comfortable.
AVOIDING INJURY:
To avoid injury while practicing Vakrasana, it is important to keep the following in mind:
Listen to your body: If a pose feels uncomfortable or painful, ease out of it.
Don't force the twist: Avoid forcing the twist and go only as far as feels comfortable.
Keep the knees together: To avoid straining the hips, keep the knees together and avoid letting them splay apart.
Use props: If needed, use props such as a block or blanket to support the back and make the pose more comfortable.
CONCLUSION:
Vakrasana or Simple Spinal Twist is a beginner-friendly yoga posture that offers a wide range of benefits for the mind and body. This pose can help improve spinal flexibility, strengthen the core, and stimulate the digestive system. However, individuals with spinal injuries, high blood pressure, or recent abdominal surgery should avoid this pose. By following the proper preparatory poses, important notes during execution, and avoiding injury, individuals can safely and effectively practice Vakrasana.