Katichakra Asana --- How to Peform, Advantages and When to Avoid?

Katichakrasana is a yoga position that literally means "waist rotation." It stretches the waist and helps to make it more flexible and supple. The stretch takes very little time and improves your body in several ways. Katichakrasana, a basic yet extremely powerful yoga position, has the capacity to relieve constipation if done frequently and correctly. 

In Sanskrit, the name of this yoga position is Ka-tee-Cha-KRAAHS-un-uh.

Asana = Posture, Pose; Kati = Waist; Chakra = Wheel, Circular Rotation

How to Perform a Standing Spinal Twist (Katichakrasana)

• Stand tall with your feet together.
• Stretch your hands to the front, palms facing each other, parallel to the ground, while you breathe in.

Checkpoint: Is your palms shoulder-width apart? 

Exhale and gradually twist to the right from the waist, looking back over the right shoulder. 

Expert Advice : Keep your feet firmly planted in place for a greater twist!

• Maintain a steady spacing between your palms. Do you
• Do you feel a strain in your lower back?
• Standing Spinal Twist Yoga Pose - Katichakrasana
• Breathe in and return to the centre.
• After exhaling, turn to the left and repeat the yoga stance on your left side.
• Breathe in and return to the centre.
• Repeat this yoga stance on both sides a few times before exhaling and lowering your hands.
• Expert advice: Keep your motions slow and smooth. Avoid jerky movements with your body. You gain more advantages.

Standing Spinal Twist Advantages (Katichakrasana)

• Beneficial for constipation relief
• Strengthens and improves spine and waist flexibility
• Beneficial for arm and leg muscles
• Opens the neck and shoulders while strengthening the abdomen and lower back muscles.
• Beneficial for individuals who work sedentary or at a desk.

Standing Spinal Twist Contraindications (Katichakrasana)

• Standing Spinal Twist (Katichakrasana) should be avoided during pregnancy, as well as if you have a hernia, a slip disc, or have just undergone abdominal surgery.
• If you have persistent spinal issues, see your doctor before attempting this yoga stance.
  
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