Health Benefits of Vakrasana

  • Author :
  • TATA AIG Team
  • Last Updated On :
  • 12/02/2024

The increasing awareness of the need for a balanced lifestyle with healthy practices is one of the prime reasons people actively participate in different physical activities today. The physical activity category varies from person to person, considering age group, body strength and interest.

The gym is not the only activity that offers mental and physical well-being. Yoga, an ancient science known to deliver many mental and physical benefits to anyone who practises it regularly, has become a popular activity choice lately.

There are many different types and forms of yoga poses, each targeting different body parts. One such pose is Vakrasana, also known as the half-spinal twist pose, which works the back and abdominal muscles while encouraging better digestion.

This blog will discuss the art of Vakrasana, Vakrasana steps, benefits, and precautions in detail.

What is Vakrasana?

Popularly known as one of the 12 types of Hatha Yoga, Vakrasana, or meru Vakrasana, is a spinal twist yoga pose that stretches the back muscles for instant relief by reducing muscle stress significantly.

It is a seated pose where the person practising it must sit down and slowly twist their back onto the left and then the right side to stretch the back muscles.

Vakrasana is derived from the Sanskrit words “Vakra” and “Asana”, meaning twisted pose. Along with the back muscles, Vakrasana engages multiple other muscle groups for overall body relaxation.

It is a great pose that connects the body and mind in sync to release stress and anxiety while focusing on breathing. Vakrasana also stretches the stomach to improve the digestive system.

Top Benefits of Vakrasana

One of the main reasons Vakrasana is a popular yoga pose is its numerous benefits for overall body functionality. Let us list the top Vakrasana yoga benefits below:

For Diabetes

Diabetic people require insulin to optimise their blood sugar levels. Vakrasana yoga can greatly support this as it uses the abdominal muscles to complete the pose, massaging the body organs and the entire abdomen. This also adds muscle relaxation for the pancreas, increasing insulin release into the bloodstream.

For Lung Purification

Like all yoga poses, Vakrasana requires breathwork. While sitting in a twisted pose, this continuous breathing pattern pushes the blood from the spinal region towards the heart and lungs. Both these organs then purify this blood, resulting in lung purification.

For Mind Relaxation

Vakrasana yoga attracts high peace of mind, not just while practising the pose but also for a long while after. It is a stress-relieving exercise that stretches the body while engaging the mind to shift focus on breathing.

This reduces anxiety and depression as the mind is at ease to welcome positive and relaxing thoughts.

It also helps to cure a minor headache caused due to stress or anxiety, as when the blood releases from the spine in this pose, it travels to different body parts, the head being one of them.

For Weight Loss

Achieving the best version of your healthy body with toned muscles is a top priority for people today. With the regular practice of Vakrasana yoga, one can see visible physical changes in their body due to weight optimisation.

This pose targets the back, thighs, legs, abdomen, and other regions for best results and good weight loss.

For Better Flexibility

One of the key benefits of any yoga pose is increased flexibility. This is because most yoga poses target body stiffness and help release muscle tension by stretching different body parts.

Vakrasana twists the spine in a controlled manner to allow easy applicability while increasing flexibility by engaging different body parts in a single pose.

For Digestion

We have already discussed the Vakrasana pose’s requirement of abdominal muscle engagement to complete the pose.

However, with the pressure put on the abdomen during this pose, the secretion of necessary digestive enzymes and juices increases in the digestive system, improving body digestion.

For Back and Neck Pain

The most common benefit of Vakrasana yoga is relief from back and neck pain. The key focus areas of Vakrasana are the neck and back, so light pain or discomfort can easily be rectified with this pose.

With the big stretch in the twisted position, all the muscle bubbles are targeted together, releasing stress and tension.

Procedure of Vakrasana

With the endless benefits offered by Vakrasana, it is crucial to know the correct way to practise this yoga pose for the best results. Here is a guide with proper Vakrasana steps to help you perform Vakrasana properly.

  • Find a comfortable spot on the floor or your yoga mat and sit yourself down without any back support.

  • Push your legs forward in front of you and relax your hands to the sides.

  • Slowly bring your right leg towards the chest while folding it right at the knee to make an inverted V with your leg.

  • Now, after folding the right leg, bring the right foot to the left leg knee, ensuring the foot touches the floor while being folded properly.

  • Once comfortable in this position, move your right hand behind your right hip and place the palm on the ground for a grip.

  • With the left hand, grab your right knee.

  • Now, slowly turn towards the right side all the way towards the back while looking. Remember to also focus on your breathing while you turn.

  • Now you are in the Vakrasana pose, so sit with this pose for a few seconds.

  • Slowly release the muscles and bring your twisted back position into the initial seated pose.

  • Next, bring the hand position and leg back to the side and front, respectively.

  • Take a few deep breaths.

  • Now repeat the same with the left side.

Common Vakrasana Contraindications

  • Even though Vakrasana offers numerous benefits, it is necessary to be aware of the common Vakrasana contraindications to practise it mindfully. Here is a list to help with the same:

  • People with spinal issues of any type, like recovery from injury, slipped disk, etc., should not practise Vakrasana as the twisting can cause more damage than benefit.

  • It is recommended to check with a doctor before performing Vakrasana if you are a heart patient or recently underwent heart surgery of any kind.

  • Vakrasana requires a complete spine twist for best results, so it is not recommended for anyone who faces frequent dizziness, blackouts, migraines, etc., as the sudden twisting can affect these issues negatively.

  • No one with a history of digestive problems should practise Vakrasana without supervision or guidance, as the motion of side-to-side twists can sometimes worsen digestive conditions.

  • This pose is not a good option for pregnant women, especially those who are in their 4th or further pregnancy month, as this pose puts a little strain on the abdominal muscles, which may impact the child in some way.

  • People with joint issues or frequent joint pain should skip this pose to avoid unnecessary discomfort.

Quick Tips for Vakrasana

For first-timers, performing Vakrasana under supervision or professional guidance to avoid strain or injury is recommended.

  • Always keep a sync between your mind and body, as distractions can limit the benefits of Vakrasana yoga.

  • Keep your core engaged throughout the yoga session.

  • Maintain a straight back while practising Vakrasana to avoid unexpected muscle spasms.

  • Always place some support on the floor before sitting to give your lower body the correct cushioning.


To benefit from Vakrasana or the half spinal twist pose, it is recommended to practise it regularly as consistency promises results. Incorporating healthy practices like yoga into daily life can greatly impact your mental and physical health.

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Similar to how Vakrasana promotes physical and mental well-being, a health insurance plan can provide financial protection to secure your health and future in unforeseen circumstances by sharing the financial burden.

To get the best benefits of health insurance plans, you must choose the right one based on your specific requirements. A medical insurance plan is a good option if you wish to safeguard your future with an efficient tool.

We at Tata AIG understand the need for comprehensive insurance plans that cater to individual coverage needs. So, explore our various health insurance plans and get them customised with add-ons as needed for a well-guarded financial safety net.

Get the right balance on and off the mat with Vakrasana and Tata AIG health insurance plans!


Can I practise Vakrasana during periods?

Even though there is no factual information limiting the practice of Vakrasana on periods, it is recommended that you avoid yoga exercises on the first 2 days of your periods or the entire cycle to avoid discomfort.

Is Vakrasana enough for weight loss goals?

No, Vakrasana alone cannot promise the achievement of weight loss goals. For weight loss goals, consuming a balanced diet and practising regular Vakrasana is required, as 80% impact on our weight is based on food consumption.

I am not flexible. Can I still practise Vakrasana?

Yes, one of the key benefits of Vakrasana is increasing body flexibility with regular practice. Whether active or not, Vakrasana will help you eliminate body stiffness correctly.

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