Vakrasana (Half Spinal Twist Pose): How to Do and Amazing Benefits
blog detail banner

Diabetes and Exercise

Vakrasana (Half Spinal Twist Pose): Step-Wise Guide and Benefits Video

Dec 6, 2016

Sanskrit Name: Vakrasana
English Name: Half Spinal Twist Posture or Twist Posture
Other Names: Twisting Posture, Twist Pose, Vakra Asana, Vakr Asan

The Vakrasana yoga posture helps to tone the nerves around the spinal cord, strengthen our abdomen and stimulate the internal organs. This yoga asana helps reduce belly fat and lose weight – a major factor in helping diabetics control their blood sugar and lead an active life.

Vakrsana is a simplified version of Ardhamatsyendrasana. Vakrasana is usually recommended for people who are unable to practice Ardhamatsyendrasana.

The Vakrasana posture technique is given below.

How to Do Vakrasana

  • Step 1 Sit on the mat with your legs stretched out in front of you.
  • Step 2 Keep your hands parallel to hips or thighs with palms resting on the floor.
  • Step 3 Bend your left knee at 90 degrees with knee pointing towards the sky, placing the left foot near your right knee. Bring your right hand forward, place it on the outer side of your folded left knee while twisting your waist. Note that your right elbow should be touching the left knee. Now hold your left ankle with your right hand.
  • Step 4 Turn your head to your left and place your left hand flat on the floor, just behind the hip. Hold this position for a count of 30 and breathe normally.
  • Step 5 Now release your hand holding the right ankle and your left twist, turn your head and stretch your legs.
  • Step 6 Keep your palms on the mat in a relaxed position and rest for 10 seconds.

Repeat the same for the other side.

Practise vakrasana twice a day.

Benefits of Vakrasana, The Half Spinal Twist Pose

  • It stimulates the pancreas and is therefore beneficial for people with diabetes
  • It helps reduce belly fat
  • It relieves the stiffness of the spine
  • It helps with proper secretion of stomach acid, which helps correct digestion problems
  • It helps in relieving symptoms of constipation and liver weakness
  • It increases elasticity of the spine and makes it supple
  • It tones spinal nerves
  • It strengthens back muscles and reduces back ache

Bhujangasana or the Cobra pose is another yoga asana that was part of the protocol proven in research to help diabetics. Along with Parivrtta Trikonasana (Revolved Triangle Pose) and Fish Pose Yoga – Matsyasana, these four poses work synergistically to support better sugar control.

A balanced and holistic diet, along with a disciplined exercise regimen can offer great results to diabetics in their battle against blood sugar level imbalances and also helps to decrease their dependence on medication and the resultant side effects.

Caution:  Our yoga expert has adapted these poses to suit diabetics. Sometimes, diabetics have restricted range of movement, due to obesity or overall stiffness. The poses demonstrated have been adapted to make room for these restrictions. So go ahead and start gently. If you have never done yoga before or have some other complication due to which your doctor has restricted your movement, do check with him/her before you begin.

Harsha Banthia
Harsha is a Sivananda certified Yoga Teacher and a K11 Fitness instructor. She is passionate about healing and uses yoga, panic healing, fitness training and Tibetan Bowl sound therapy to restore her clients back to great health and balance.


Can Yoga Cure Diabetes:
Evidence for effect of yoga:
The benefits of yoga for adults with type 2 diabetes: