Gatyatmak Meru Vakrasana (Dynamic Spinal Twist)

Gatyatmak Meru Vakrasana (Dynamic Spinal Twist)

  • Sit on the floor with both of your legs outstretched. Separate the legs as far apart as possible and make sure you are not bending your knees.
  • Stretch the arms sideways at shoulder level. Keeping the arms straight, twist to the left and bring the right hand down towards the left big toe.
  • Stretch the straight left arm behind the back as the trunk twists to the left. Keep both of your arms in straight line. Turn your head to the left and gaze at the left outstretched hand. Twist in the opposite direction and bring the left hand down towards the right big toe.
  • Stretch the straight right arm behind the back. Turn the head to the right and gaze at the right outstretched hand. This will complete one round of practice. Make sure to practice fifteen to twenty rounds. Start slowly and then gradually increase the speed.
  • To apply the pressure in the abdomen, breathe in when twisting and breath out when returning to the center. To give maximum flexion of the spine: breathe out when twisting and breathe in when returning to the center.

This Asana loosens up the Vertebrae and removes stiffness of the back. People with back conditions should avoid this Asana.

  • The other hatha yoga practices which are most helpful in obesity are the shatkarmas, or internal cleansing techniques. These include: shankhaprakshalana, laghu (short) shankhaprakshalana, kunjal, and neti. These practices clean our body internally and keep it free from pollutants which are absorbed from the air, food and water.


Note:- For the proper understanding and performance of the practices here recommended you need the guidance of experienced yoga teacher. Please do not attempt any without this guidance.


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