VAKRASANA

In this asana, the upper part of the body is completely turned and twisted. The spine, the muscles of the hands, the legs and the back are stretched.

Technique : Sit on the ground with the legs stretched out. Place the left leg near the right knee, stretching out the left hand behind the back, with the palm of the hand flat resting on the ground. Then press the left knee with the right arm and put the palm on the ground. Keep the waist erect and look as far backward as possible. Practice this asana four to six times a day turning to the left side and to the right side alternately. Gradually, increase the time. The limit is five minutes.

Advantages : (1) This asana strengthens the spine and activates the nerves.

(2) The mouth of the Sushumna opens and Kundalini Shakti is sublimated.

(3) This asana invigorates the muscles of the loins.

(4) Purna Vakrasana bestows all the benefits gained by performing Ardha Vakrasana.

ARDHA VAKRASANA

In this asana, the upper part of the body is twisted and the spine and the back muscles are
stretched.

Technique : Sit on the floor with the legs stretched in front, keep the legs parallel to each other. Bend the right leg and place it behind the knee. Place the right hand on the waist. Keep the trunk straight. Turn backwards on the waist. Remain in this position for six to eight seconds. Inhale slowly. Revert back to the Original position. Practice this asana with the other leg stretched, turning the trunk on the other side. Repeat this asana four to five times daily.

Advantages : (1) This asana affects chiefly the waist and the abdominal organs.

(2) It stimulates the spermatozoa glands of men and the uterinal organs of women.

(3) This asana helps in reducing pain in the abdomen and the waist.

(4) It cures constipation and other abdominal ailments.