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Vakrasana (type 2) (twisted pose)


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

1.
Bend the left leg in the knee and place it near the thigh of left leg.
2.
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.
3.
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
1.
In this Asana the spine is to be kept straight.
2.
The lower end of the spine and both the hips be placed well on the floor and stabilize them.
3.
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.
4.
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
1.
Turn the neck and the sight to the front.
2.
Restore the right hand to its place and set right the palm of the left hand.
3.
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.