The name of this yoga posture, Katichakrasana, literally means rotation of the waist. It gives a nice stretch to the waist and helps in making it more flexible and supple. It takes very little time to do the stretch and it benefits your body in many ways. A simple yet very effective yoga posture, Katichakrasana carries the power to heal constipation if practiced regularly and accurately. Pronounce the name of this yoga posture in Sanskrit as Ka-tee-Cha-KRAAHS-un-uh.
Kati = Waist; Chakra = Wheel, Circular Rotation; Asana = Posture, Pose
How to do Standing Spinal Twist (Katichakrasana)
- Stand up straight with your feet together.
- As you breathe in, stretch your hands to the front, palms facing each other, parallel to the ground.
- Checkpoint: Are your palms at shoulder-width distance from each other?
- Exhale and gently twist from the waist to the right and look back over the right shoulder.Tip from Sri Sri Yoga experts: Keep your feet glued in their place – this gives you a better twist!
- Keep the distance between your palms constant. Do you
feel the stretch in your lower back?
- Breathing in, come back to the center.
- Breathing out, turn to your left and repeat the yoga posture on your left side.
- Breathing in, come back to the center.
- Repeat this yoga pose a few times on both sides and then breathing out, bring your hands down.
Tip from Sri Sri Yoga experts: Keep your movements slow and graceful. Avoid moving your body with a jerk. You get better benefits when you coordinate your movements gracefully with the breath.
Benefits of the Standing Spinal Twist (Katichakrasana)
- Good for relieving constipation
- Strengthens and improves the flexibility of the spine and waist
- Good for arm and leg muscles
- Opens up the neck and shoulders and strengthens the abdominal muscles and lower back
- Beneficial for those with sedentary or deskbound jobs
Contraindications of the Standing Spinal Twist (Katichakrasana)
- Avoid practicing Standing Spinal Twist (Katichakrasana) during pregnancy, or if you have hernia, slip disc, or have had an abdominal surgery recently.
- Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.
View All - 10 Standing yoga asanas that increase strength & balance
<< Standing Forward Bend Sideways Bending Using Both Arms >>
Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and an Sri Sri Yoga teacher. Find an Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in
FAQ's on Katichakrasana (Standing Spinal Twist)
Benefits of Kati Chakrasana: Aids in relieving constipation. Strengthens and improves the flexibility of the spine and waist. Strengthens arms and leg muscles. Strengthens abdominal muscles and lower back. Useful for people with sedentary or deskbound jobs.
Stand up straight with your feet together. As you breathe in, stretch your hands to the front, palms facing each other, parallel to the ground. Make sure your palms are at a shoulder-width distance from each other. Exhale. Gently twist from the waist to the right and look back over the right shoulder. Tip from Sri Sri Yoga experts: Keep your feet glued in their place – this gives you a better twist! Keep the distance between your palms constant. Feel the stretch in your lower back. Breathing in, come back to the center. Breathing out, turn left and repeat the pose. Breathing in, come back to the center. Repeat the pose on both sides. Breathing out, bring your hands down.
Kati in Katichakrasana means waist. Chakra means circular rotation. Katichakrasana is a circular rotation from the waist.
Don't do Ardha Chakrasana if you have the following: Serious hip or spinal problems, vertigo, high blood pressure and brain ailments. Peptic or duodenal ulcers and hernia. Pregnancy.
Tip from Sri Sri Yoga experts: Palms facing each other, parallel to the ground. Make sure your palms are at a shoulder-width distance from each other. Keep the distance between your palms constant. Exhale. Gently twist from the waist to the right and look back over the right shoulder. Keep your feet glued in their place – this gives you a better twist!
Kati in Sanskrit means waist. Katichakrasana means circular rotation from the waist.
Benefits of Spinal twist (Kati Chakrasana): Corrects the postural problems of the back, spine and muscles. Aids in relieving constipation. Strengthens and improves the flexibility of the spine and waist. Strengthens arms and leg muscles. Strengthens abdominal muscles and lower back. Useful for people with sedentary or deskbound jobs.
Spinal twist works on muscles of back, spine, waist, abdomen, arms and legs.
Benefits of Ardha Matsyendrasana: It makes the spine supple. It increases the elasticity of the spine. It opens the chest and increases the oxygen supply to the lungs.
Yoga twists are not bad for your back until you have a back problem or overdo the asana. In general, yoga twists comfort and free you from the stress accumulated in the abdominal and waist region.
Avoid practicing Standing Spinal Twist (Katichakrasana) in hernia, slip-disc, pregnancy, or if you had abdominal surgery recently. Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.
In yoga, all the asanas involving both sides separately start from the right side.
Benefits of Spinal twist (Kati Chakrasana): Corrects the postural problems of the back, spine and muscles Aids in relieving constipation Strengthens and improves the flexibility of the spine and waist Strengthens arms and leg muscles Strengthens abdominal muscles and lower back Useful for people with sedentary or deskbound jobs
Stand up straight with your feet together. As you breathe in, stretch your hands to the front, palms facing each other, parallel to the ground. Make sure your palms are at a shoulder-width distance from each other Exhale. Gently twist from the waist to the right and look back over the right shoulder. Tip from Sri Sri Yoga experts: Keep your feet glued in their place – this gives you a better twist! Keep the distance between your palms constant. Feel the stretch in your lower back Breathing in, come back to the center Breathing out, turn left and repeat the pose Breathing in, come back to the center Repeat the pose on both sides. Breathing out, bring your hands down
Twisting activates the muscles in the lumbar spine and abdominal region. It improves blood circulation in this region. It increases the hydration of the intervertebral discs.