Katichakrasana (Standing Spinal Twist Pose)

Posted On October 21, 2020

Katichakrasana is a twisting yoga asana. The name Katichakrasana is a Sanskrit term, in which Kati means waist; Chakra means Wheel or circular rotation; Asana means Pose. In English is known as Standing Spinal Twist Pose. It pronounced as Ka-tee-Cha-KRAAHS-un-uh

how to do katichakrasana

This asana is best for reducing belly fat and tone up the abdomen muscles. It is a perfect asana to reduce stiffness in your body, so those who have a sedentary lifestyle or desk-bound jobs should practice this asana.

It improves the flexibility of your spine and strengthens your spine, torso, and waist. 

Also, it expands your lungs’ capacity, which helps to reduce respiratory-related problems. Practicing this asana regularly helps to improve the function of your kidneys, digestive systems, and nervous system.

It regulates pancreatic juice production, which helps to control diabetes. 

Preparatory poses

Follow up poses

  • Tadasana (Mountain Pose)
  • Vrksasana (Tree Pose)

Benefits of Katichakrasana

Here are some benefits of the Katichakrasana :

  • It improves the flexibility of your spine and waist.
  • Provide strength to your spine, torso, and waist.
  • It is very effective for reducing belly fats.
  • Help to expands the capacity of your lungs, which is good for those who suffer from respiratory problems.
  • It gives a good stretch to your arms, chest, shoulder, abdomen, and the entire vertebral column.
  • Also helps to remove the stiffness and rigidity from your upper body and gives relaxation to the muscles of these regions.
  • Those who have a sedentary lifestyle or desk-bound jobs should practice this asana. People can practice it easily in the workplace.
  • Helpful to treat constipation.
  • Reduce lower back pain and neck pain.
  • Improve your digestive function by promoting the production of digestive juice and enzyme.
  • This yoga asana is beneficial for diabetes patients.
  • Improve the function of your kidneys and nervous system.
  • Stimulates the Manipura chakra. This chakra is responsible for controlling the energy balance in your body.

Steps of Katichakrasana

  • First, you have to stand straight and keep your feet one foot apart from each other.
  • Try to keep your spine erect and make sure that your weight is equally distributed on both legs. 
  • Then, as you inhale, lift up your hands to the front. Both palms should be facing each other.
  • Your hands and shoulder should be in the same line.
  • Now, exhale slowly and gently twist your upper body (from the waist) to the left, including your hands, and look back over your left shoulder.
  • Hold this position for a few seconds and stretch as much as you can.
  • Maintain the distance between your palms constant. 
  • After that, inhale and come back to the center.
  • Repeat the same process on your right side.
  • Repeat it for 6-8 times on each side.
  • Then come back to the center position and gently bring down your hands and relax.

Precautions and Tips

These following points of caution, you should know before you perform this asana.

  • Keep 3-4 hours gap between your meal and practice.
  • Perform each and every step gently and carefully. Don’t rush otherwise you may hurt yourself. So be careful.
  • Avoid this asana if you are suffering from a hernia, slip disc, or cervical spondylitis.
  • Pregnant women should not perform this asana.
  • Also, if you had an abdominal, waist, or back surgery recently, then you should avoid this asana.
  • High blood pressure patients should perform this asana under guidance. This yoga asana may cause giddiness or faintness.
  • Skip this asana if you are suffering from neck, shoulder, or spinal injuries.
  • If you have chronic spinal disorders, consult your doctor before practicing this yoga asana.
  • It will be best if you practice yoga under the guidance of an expert.

Also Read:

Bhujangasana (Cobra Pose) – Steps, Benefits, and Precautions
Virabhadrasana I (Warrior Pose I) – Steps, Benefits, and Precautions
Konasana (The Angle Pose) – Steps, Benefits, and Precautions

Written by HealthE-gyan

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