Uttan Vakrasana (Spinal Twisting Pose)
  • Yoga
  • Benefits
  • Contraindication

Step 1: Lie down on your back; bend both the knees so that your feet rest on the floor; feet are close to your hips; knees are together or a little apart as per your comfort; both the hands are stretched out sideways in cross position; adjust your lower back by pushing your tail bone towards the heels so that there is no arch or gap at the lower back.


Step 2: Exhale and while exhaling, slowly turn both the knees to right side and simultaneously turn your head to the left side; both the shoulders are pressing against the floor; maintain the stretch at your torso and hold the position for 1 minute with normal breathing; now move the bent knees in the middle with inhalation and then place it to the left side with exhalation; gradually hold the position for 2-3 minutes with normal breathing.


Step 3: As a variation to this, you can also move both the hands to the opposite side of the bent knees.


Step 4: You can also chose to fold your elbows and place both the palms at the back of your head instead of stretching it out.


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Step 1: Lie down on your back; bend both the knees so that your feet rest on the floor; feet are close to your hips; knees are together or a little apart as per your comfort; both the hands are stretched out sideways in cross position; adjust your lower back by pushing your tail bone towards the heels so that there is no arch or gap at the lower back.


Step 2: Exhale and while exhaling, slowly turn both the knees to right side and simultaneously turn your head to the left side; both the shoulders are pressing against the floor; maintain the stretch at your torso and hold the position for 1 minute with normal breathing; now move the bent knees in the middle with inhalation and then place it to the left side with exhalation; gradually hold the position for 2-3 minutes with normal breathing.


Step 3: As a variation to this, you can also move both the hands to the opposite side of the bent knees.


Step 4: You can also chose to fold your elbows and place both the palms at the back of your head instead of stretching it out.

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Gives good massage to lumbar region and the whole spine; brings stimulation to pancreas & liver; eliminates undesirable blood around pancreas, liver, kidneys and sex glands; improves lung capacity; relieves the tiredness of the upper extremities, particularly of the spine


Placing the palms behind your head helps in case of frozen shoulder and makes your shoulder joints flexible.

Avoid in case of enlarged liver & spleen, any spinal problem or acute abdominal pain.

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