Kati Chakrasana/Spinal Twist Yoga Pose Steps

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Sanskrit Name: Kati Chakrasana (कटि चक्रासन)

English Name: Standing Spinal Twist Pose

Type of Yoga: Hatha Yoga

Level of Yoga: Basic

Duration: As per your capability or 10-15 sets on each side

Target Area: Arms, Shoulder, Waist, Spine

Strengthens: Spine, Waist

Yoga is not only helpful in developing mind and intellect but also good for health. Kati Chakrasana (Standing Spinal Twist Pose) is very beneficial for reducing fat from the waistline area. With regular practice of this asana, you will not only able to reduce waist fat but it is also helpful for curing backache.

Yoga is not only helpful in developing mind and intellect but also good for health. Kati Chakrasana (Spinal Twist Yoga Pose) is very beneficial for reducing fat from the waistline area. With regular practice of this asana, you will not only able to reduce waist fat but it is also helpful for curing backache.

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What Does It Mean By Kati Chakrasana?

To know what Katichakrasana is, you have to break this word. Kati Chakrasana is made up of three Sanskrit language words together,

Where the first word is “(कटि) Kati”, means “Waist”

The second word is “Chakra (चक्र)”, which means “Wheel or Circular Rotation”

And the third word is “Asana (आसन)”, which means “Yoga Pose”

This asana is called Spinal Twist Yoga Pose in English. In this yoga asana, you have to twist the waist on both sides. This twist provides a great stretch to your waist and thus its advantages in making your waist more flexible. So, let’s now know in detail about the Katichakrasana (Standing Spinal Twist Pose) below.

Best Time To Do Kati Chkrasana Yoga:

If you practice this every day, you will get good results. Practicing this asana on an empty stomach in the morning and in the evening is more fruitful. Do this asana regularly at least 5-10 times.

Preparatory Pose of Kati Chakrasana:

• Tadasana (ताड़ासन) or Mountain Pose
• Vrksasana (वृक्षासन) or Tree Pose
• Utthita Hasta Padangusthasana (उत्थित हस्त पादंगुष्ठासन) or Extended Hand-to-Big-Toe Pose
• Natarajasana (नटराजासन) or Dancer Pose

Method of Practicing Kati Chakrasana Or Standing Spinal Twist Pose:

• At first, stand straight on Tadasana or Mountain Pose keeping both legs together
• While breathing in, keep the arms in your front, parallel the arms
• Keep the same distance between your shoulders and arms
• While leaving the breath, turn the waist on the right and look at the left shoulder at your back
• Try to keep the feet in one place; this will give full warmth to the waist
• Keep the distance of the palms equally and feel the stretch in your lower back
• While breathing, move back to the front
• Repeat while leaving the breath and moving this seat on the left
• Breathing and moving towards the front
• Take this posture on both sides at least 10-15 times and then bring your hands down while leaving the breath

Beginner’s Tips:

• If you practice it every day, you will get good results
• It is more fruitful to practice this asana on an empty stomach during the morning and/or evening
• Keep in mind that the knees do not turn around and the legs do not move from their place while rotating the waist.
• Practice this posture regularly at least 5-10 times.

Follow-up Poses of Kati Chakrasana:

• Tadasana (ताड़ासन) or Mountain Pose
• Vrksasana (वृक्षासन) or Tree Pose

Precautions to Follow in Kati Chakrasana Or Standing Spinal Twist Pose:

• If you suffer from severe back pain then you must avoid doing this posture
• In case there is a pain in your neck, then you should not do Katichakrasana
• Do not practice yoga pose Kati Chakrasana while you are pregnant.
• People with vertigo and high Blood Pressure must do this asana at a slower pace as well as with caution
• Do not raise the sole from the ground
• People with slip disk, hernia, cervical spondylitis spinal injuries, as well as those people who have recently gone through any abdominal surgery should avoid doing this asana

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Benefits Of Kati Chakrasana:

If you do yoga pose Kati chakrasana in a scientific way and implement the method described above, then its practice can make you a great deal. Here are some important benefits to be told about.

Helps To Lose Weight:

Kati chakrasana helps to reduce weight loss. You can reduce your weight by practicing this posture. The condition is that you fast it or keep this position for a long time. If you keep the steps in mind, obesity can also be reduced.

Makes Waist Thin:

You can make your waist thin, especially with the practice of this easy exercise. This makes your waist slim and beautiful. It does not make your waist just beautiful, but it also strengthens it.

Beneficial For Lungs:

By practicing Kati chakrasana helps you to widen your chest and reduce respiratory diseases. This is a very beneficial yoga for your lungs.

Improves Digestion:

To reduce the problem of indigestion, you can reduce your indigestion and avoid digestive problems. This position helps in keeping the digestive system fine. If our digestion is good then all the stomach related diseases can be got rid of because most of our diseases are caused by the stomach itself and we can avoid diseases.

Reduce Respiratory Diseases:

The ribs become elastic and reduce many respiratory diseases, even the prevention of lung cancer (TB) disease.

Strengthen Your Body:

It works to Strengthen the skeleton shoulder. It has strong shoulders, abdomen, neck, arm, hips, stomach, back, and thighs.

Beneficial In Constipation And Acidity:

Regular practice of this asana can relieve constipation and acidity. This is a condition of the digestive system in which a person’s (or animal’s) stool becomes very hard and has difficulty in bowel movement. Constipation is a condition of natural alteration of the stomach in which the amount of excreta is reduced.

Reduce Stress:

This asana is very beneficial for reducing stress and relieving mental stress. Medical science considers the cause of depression as a lack of neurotransmitters like serotonin, nor-adrenaline, and dopamine. So you do this asana to get rid of all these. And along with this, doing it increases the feeling of self-confidence in the person.

Controls Blood Sugar:

This asana is very beneficial for the patients of sugar. Diabetes or diabetes is called metabolic disease in which the amount of blood sugar in the blood of the person exceeds the requirement.

Conclusion:

The health importance of yoga is found in our Vedas and literature. Doing Kati waist chakra yoga can not only ward off the biggest diseases but can also bring happiness to your life. Regularly practicing yoga asanas keeps the body healthy and values ​​calm.