Gatyatmak Meru Vakrasana (dynamic spinal twist)

Gatyatmak Meru Vakrasana (dynamic spinal twist)


  1. Sit on the floor with both legs outstretched.
  2. Separate the legs as far apart as possible.
  3. Do not allow the knees to bend.
  4. Stretch the arms sideways at shoulder level.
  5. Keeping the arms straight, twist to the left and bring the right hand down towards the left big toe.
  6. Stretch the straight left arm behind the back as the trunk twists to the left.
  7. Keep both arms in one straight line.
  8. Turn the head to the left and gaze at the left outstretched hand.
  9. Twist in the opposite direction and bring the left hand down towards the right big toe.
  10. Stretch the straight right arm behind the back.
  11. Turn the head to the right and gaze at the right outstretched hand.
  12. This is one round.
  13. Practice 10 to 20 rounds.
  14. Start slowly and then gradually increase the speed.


  1. To apply pressure in the abdomen: breathe in when twisting and breathe out when returning to the center.
  2. To give maximum flexion of the spine: breathe out when twisting and breathe in when returning to the center.


On the breath, the twisting movement and the effect on the spinal vertebrae and muscles.


People with back conditions should avoid this asana.


This asana loosens up the vertebrae and removes stiffness of the back.