Vakrasana can also be called as twisted pose, in sanskrit vakra mean twist and asana means posture.
How to do advanced vakrasana or twisted pose
Initially try to sit down with legs in forward direction nicely. Try to bend or fold your right leg and put it on other side of the left leg such that left knees and right heel or foot should be in the same line and close to each other.
Now put your right hand (palms) right at behind your body in the same line of your hips at a comfortable distance with whole weight of the body resting on it. Now try to cross your left hand over the right knees (push it) and hold the right foot with your fingers, at the same time try to twist your head, chest, trunk , shoulders on to the right side by looking at right shoulders.
Hold the pose for atleast 2 to 3 minutes with a normal breath, repeat the process 2 to 3 times and try to repeat the process on the other side infact vice versa with same rules.
Now to close the posture, try to twist your trunk, head, shoulders back to original position, slowly try to disconnect your left hand and remove your right hand from behind by unfolding your right leg. Try to relax for one to two minutes, then you can go for next asana.
1) It reduces your belly fat
2) Improves spinal cord and nervous system
3) Prevents Diabetes
4) Strengthens Kidneys
5) Chronic back pains and shoulder pains are relieved.
6) Improves Adrenal glands functionality
7) Enlargement of Liver will be arrested.