How to do Katichakrasana (Standing Spinal Twist)

Kati means waist, chakra means circular wheel, this asana is all about rotation of the waist, and a simple yet very effective yoga posture. Kati chakrasana is one of the most popular asanas. This is simplest of the twisting asanas provides a good stretch to the waist to make it more flexible and supple. It is also good for your constipation problem.

In this asana, your whole vertebral column is rotated on its own axis with the feet well grounded.

Steps to do Katichakrasana

Stand up straight with your feet together well-grounded at shoulder width and arms by the side.
Inhale and hold the left shoulder with the right hand and move the left hand to the back at your waist and try to touch the right side of the waist.

katichakrasanaImage Credit:

Exhale and gently rotate upper half of the body (neck included) towards left side making a slight pressure on the right side waist and try to look back over the left shoulder as much as possible. Keep the movement slow and steady, don’t jerk or hurry.

Feel the stretch in your lower back. Breathing in, come back to the center.

Repeat this pose a few times on both sides.


Very good for office people to refresh.
Removes fatigue, depression and minor aches
Provides relief from backache, constipation, indigestion and gas.
Give flexibility to the spine and waist and strengthens the lower back
Opens up the neck and shoulders.


Chronic spinal disorders.

[highlight]It is advisable to perform any asana in the supervision of a qualified yoga instructor.[/highlight]


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