Seated
Simple Seated Twist (Vakrasana)
Vakrāsanaवक्रासन· vuh-KRAH-suh-nuhtwisted posture (vakra = twisted, bent)
Vakrasana is a gentle seated spinal twist and an accessible alternative to deeper twists like Half Lord of the Fishes. One knee bends up with the foot flat, and the torso turns toward it while the opposite hand supports behind — a simple way to mobilise the spine and gently massage the belly.
Step by step
- 1
Sit with legs extended
Sit tall with both legs stretched out in front of you and the hands resting by the hips.
- 2
Bend one knee
Bend the right knee and place the foot flat on the floor, close to the left knee (the shin stays fairly upright).
- 3
Lengthen and twist
Inhale to lengthen the spine. Exhale and turn the torso to the right, bringing the left hand to the outside of the right knee and the right hand to the floor behind you for support.
Breath: Exhale to twist
- 4
Deepen gently
With each inhale lengthen a little taller; with each exhale twist a touch further, keeping both sitting bones grounded and the shoulders relaxed. Gaze over the back shoulder if comfortable.
- 5
Release and switch
Inhale to come back to centre, extend the leg, and repeat on the other side.
Benefits
- Mobilises and gently tones the spine
- An accessible entry to seated twists
- Traditionally used to massage the abdomen and support digestion
- Opens the chest and shoulders
Common mistakes
- Rounding or collapsing the spine into the twist
- Letting a sitting bone lift off the floor
- Cranking from the neck instead of turning from the spine
- Forcing depth rather than lengthening first
Modifications & variations
- Sit on a folded blanket to lift and free the pelvis
- Keep the extended leg bent if the lower back rounds
- Reduce the depth of the twist and simply hold
Related poses
Frequently asked questions
- How is Vakrasana different from Ardha Matsyendrasana?
- Vakrasana is the simpler version — the extended leg stays straight and the twist is gentler. Half Lord of the Fishes (Ardha Matsyendrasana) adds a folded bottom leg and a deeper bind, so Vakrasana is a good place to start.
- Is Vakrasana good for the back?
- It gently mobilises the spine and can feel relieving, but keep it soft — lengthen before you twist and never force it, especially with back issues.
References
- A simple seated twist within the classical hatha repertoire. · Classical text — Traditional context for seated spinal twists.