Vakrasana: The Simple Seated Twist and Other Yoga Twists

Yoga poses 4 illustrations Updated 2 Nov 2026

Vakrasana is a simple seated spinal twist and is often the first twist taught to beginners in Indian yoga classes and school programmes. Vakra means twisted or turned. You sit with the legs long, bend one knee, place the foot beside the other knee, and turn the upper body toward the bent leg, using a hand on the floor behind you for support. It prepares the body for the deeper half spinal twist, ardha matsyendrasana.

This page explains vakrasana step by step, the two other twisting yoga poses most people need, the lying supine twist and ardha matsyendrasana, how to twist safely, what twists offer, and when to avoid them.

Sanskrit: Vakrasana (vakra: twisted)
English: Simple seated twist
Level: Beginner
Hold: 5 breaths each side
Leads to: Ardha matsyendrasana, half spinal twist
Skip if: Disc injury, pregnancy, recent surgery

How to do vakrasana

Sit in staff pose with legs straight and the spine tall.
Draw the right heel in and set that foot flat next to the left knee.
Place the right palm on the floor behind the hips, fingers pointing back.
Raise the left arm, then bring it to the outside of the right knee, holding the knee or the ankle.
Breathe in and grow taller from the base of the spine.
Exhale and turn the waist, then the chest, then the head to the right.
Stay for five breaths, come back to centre slowly, then switch legs.

Vakrasana (twist) in pictures

Vakrasana seated twist with the right knee bent, foot beside the left knee and torso turned right — Level
Beginner
Hold
5 breaths a side
Works on
Spine, waist
Vakrasana: lengthen first, then rotate the belly and ribs with the back hand close to the hips.
**Teacher's cue:** Sit tall on each inhale; turn a fraction more on each exhale.

Supine spinal twist lying on the back with both knees dropped to one side and arms out — Level
All levels
Hold
1 minute a side
Works on
Lower back release
The supine twist is the gentlest option and suits tired backs once the harder work is done.
**Teacher's cue:** Let gravity do the twisting; no pushing.

Ardha matsyendrasana half spinal twist with elbow outside the knee and the bottom leg folded — Level
Intermediate
Hold
5 breaths a side
Works on
Spine, hips
Ardha matsyendrasana adds a folded bottom leg and the elbow outside the knee for a deeper turn.
**Teacher's cue:** Keep both sit bones heavy on the mat.

Seated chair twist turning the upper body with one hand on the backrest — Level
All levels
Hold
5 breaths a side
Works on
Upper back
A chair twist brings the same benefits to the office and to people who cannot sit on the floor.
**Teacher's cue:** Keep both feet flat and the knees facing forward.

Twisting the safe way

A good twist starts from length. If you twist while slumped, the lower back bends and turns at once, which strains the discs. Sit on a folded blanket if the lower back rounds. Turn from the belly and ribs, letting the neck follow last. Use the arms only to guide, not to crank yourself further. Breathing should stay easy; if it feels cramped, come out a little.

The supine twist

Lie on the back, bend both knees, and stretch the arms out at shoulder height. Let both knees fall slowly to the left while the right shoulder stays heavy. Turn the head right if the neck is comfortable. Stay a minute, then change sides. Searches for supine spinal twist yoga pose or supine twist yoga pose mean this shape. It is the kindest option for stiff backs and fits well near the end of a session, before shavasana.

Ardha matsyendrasana

Once vakrasana is comfortable, fold the bottom leg so the heel sits near the opposite hip, and hook the elbow outside the raised knee. The deeper hold in ardha matsyendrasana yoga, the half lord of the fishes, adds a hip stretch and a stronger turn through the upper back. Keep both sit bones grounded. If the hips are tight, keep the bottom leg straight and stay with vakrasana.

Benefits of yoga twists

Restore turning movement to the spine, which is lost with long sitting.
Stretch the muscles along the back and sides of the waist.
Many people find they ease a feeling of stiffness and bloating.
Encourage a tall seated posture.

The popular idea that twists squeeze waste out of organs is not accurate. The body clears waste through the liver and kidneys, and twisting does not speed this up. The real gains are mobility and comfort.

Who should skip or adapt twists

Avoid deep twists with a herniated disc, recent back or abdominal surgery, severe osteoporosis or a spinal fracture, and in pregnancy, when only gentle open twists that turn away from the belly are suitable. People with sacroiliac pain should keep twists small and the pelvis free to turn. Sharp or radiating pain during a twist is a reason to see a doctor or physiotherapist.

Names you might see

Vakrasana yoga, vakrasana yoga pose, spinal twist yoga pose, yoga twists and twisting yoga poses all appear in class plans. Matsyendrasana with no prefix usually means the full version with the bottom foot in lotus, which is advanced. For back friendly ideas see yoga for back pain.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.