Gatyatmak Meru Vakrasana also known as the dynamic spinal twist in Yoga is a part of the Pawanmuktasana series 3 (Energy block postures [Shakti bandha asanas]) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the improving the energy flow within the body. It also eliminates energy blockages in the spine, activates the lungs and heart, and improves endocrine function.
How to do Dynamic Spinal Twist In Yoga – Gatyatmak Meru Vakrasana
- Sit on the floor with both legs outstretched. Separate the legs as far apart as comfortable. Do not allow the knees to bend.
- Stretch the arms sideways at shoulder level.
- Keeping the arms straight, exhale as you twist to the left and bring the right hand down towards the left big toe.
- Stretch the straight left arm behind the back as the trunk twists to the left. Keep both arms in one straight line. Turn the head to the left and gaze at the left outstretched hand.
- Inhale as you come back to the center.
- Exhale as you twist in the opposite direction and bring the left hand down towards the right big toe. Stretch the straight right arm behind the back. Turn the head to the right and gaze at the right outstretched hand.
- This is one round. Practice a few rounds.
- Start slowly and then gradually increase the speed.
Breathing pattern while doing Dynamic Spinal Twist In Yoga – Gatyatmak Meru Vakrasana
- To give maximum flexion of the spine: exhale when twisting and inhale when returning to the centre.
Benefits of doing Dynamic Spinal Twist In Yoga – Gatyatmak Meru Vakrasana
- Removes stiffness of the back.
- Increase flexibility of the spine.
- It is helpful in obesity.
Precautions of Dynamic Spinal Twist In Yoga – Gatyatmak Meru Vakrasana
- People with back conditions should avoid this asana.
Pawanmuktasana Part 3 – Shakti Bandha Asanas in Yoga
Pawanmuktasana Part 3 consists of a group of asanas concerned with improving the energy flow within the body and breaking down neuro-muscular knots. They are also known as Shakti Bandha Asanas or Energy Block postures in Yoga.
Pawanmuktasana series in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.
Pawanmuktasana is divided into three distinct groups of asanas:
- Pawanmuktasana Series 1: The anti-rheumatic group.
- Pawanmuktasana Series 2: the digestive/abdominal group.
- Pawanmuktasana Series 3: Shakti bandha group to release energy blocks.
Pawanmuktasana Part 3 Yoga poses eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function. The series is useful for those with reduced vitality and a stiff back and is especially useful for menstrual problems and toning the pelvic organs and muscles. It can be practiced after pregnancy for retoning flaccid muscles.
Sequence of Pawanmuktasana Part 3
- Rajju Karshanasana – Pulling the rope pose
- Gatyatmak Meru Vakrasana – Dynamic spinal twist
- Chakki Chalanasana – Churning the mill
- Nauka Sanchalanasana – Rowing the boat
- Kashtha Takshanasana – Chopping wood
- Namaskarasana – Salutation pose
- Vayu Nishkasana – Wind releasing pose
- Kauva Chalasana – Crow Walking
- Udarakarshanasana – Abdominal stretch pose