Vakrasana (Spinal Twist pose)

Vakrasana (Spinal Twist pose)
Sit on the floor with the legs stretched straight in front.
-Bent the left knee, place the sole and heel of the left foot closed to the thigh of the right leg. The shin of the left leg should be perpendicular to the floor and the calf should touch the thigh. Place the left heal near the perineum. The inner side of the left foot should touch the inner side of the outstretched right thigh.
- With an exhalation, turn the spine about 90 degrees to the left, so that the chest goes beyond the bent left thigh and bring the right arm over the left thigh.
-Place the right shoulder beyond the left knee and stretch the right arm out forwards by turning the spine still more to the left and stretching the region at the back of the right floating ribs. Take two breaths.
-With an exhalation, twist the right arm and catch the right knee with right the hand.
-Exhale deeply and turn the left arm from the shoulder behind the back. Either clasps the left hand behind the back with the right hand or vice-versa.
-Do the same exercise from the other side.
Pelvic region.
Removes obesity; minor displacement of vertebrae and lateral curvature of spine. By regular practice of this posture, splitting backaches, lumbago and pain in the hips disappear rapidly. The liver and spleen are contracted and so are toned and cease to be sluggish. The muscles of the neck gain power. Sprains in the shoulder and displacement of the shoulder joints are relieved and the shoulder movements become free. The intestines also benefit from the posture. Its effects will be less on lean persons. It also helps to reduce the size of the abdomen. This posture prepares one for advanced practice of konasana and Ardha Matsyendrasana.