| Posture |
This
is the advanced stage of Vakrasana. Here the spine is twisted
with the support of the knee alongwith the shoulder, and hence
it involves more strain. |
| Pre
position |
Sitting
Position. |
| Procedure |
- Bend
the left leg in the knee and place it near the thigh of
left leg.
- Place
the right hand beyond the folded knee of the left leg and
in front of the left hand. Keep the palms of both the hands
in opposite direction. There should be a distance of one
foot between the two hands.
- Press
the standing left knee with the right hand and shoulders,
and twist the neck to the left. Turn the sight also in the
same direction and continue normal breathing.
|
| Position |
- In
this Asana the spine is to be kept straight.
- The
lower end of the spine and both the hips be placed well
on the floor and stabilize them.
- Then
with the support of the neck and shoulders twist the upper
vertebrae to the left. Alongwith the neck, the sight should
also be turned to the left side and stabilize it in that
direction.
- In
Vakrasana (Type 1) the spine is twisted only with the help
of the shoulders. Here the shoulders, the knee and the hand
are placed in such a way that there is more pressure on
the spine.
|
| Releasing |
- Turn
the neck and the sight to the front.
- Restore
the right hand to its place and set right the palm of the
left hand.
- Straighten
the left leg and take the sitting position.
Note:
Perform this Asana by taking up the right leg making relevant
changes. |
| Duration |
It
should be maintained for two minutes on each side to have the
expected benefits. With practice, it can be maintained up to
six minutes. |
| Internal
Effects |
The
elasticity of the spine increases as it gets twisted in its
erect position. Alongwith the spine the belly and other internal
organs also get twisted and receive the desired strain. It also
has very good effect on the spinal cord and its functioning
is improved. |
| Precaution |
One
should avoid the temptation of attaining the ideal position
if strain is unbearable. |
