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Standing Spinal Twist (Katichakrasana)

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 exible and supple. It takes very little time to do the stretch and it bene ts your body in many ways. A simple yet very e ective
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 bene ts
when you coordinate your movements gracefully with the breath.
 

Yoga Katichakrasana

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 Bene ts of the Standing Spinal Twist (Katichakrasana)
• Good for relieving constipation
• Strengthens and improves the exibility 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
• Bene cial 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 - Standing Yoga Asanas

<< Standing Forward Bend  Sideways Bending Using Both Arms >>

(bene cial-yoga-poses)

Yoga practice helps develop the body and mind bringing a lot of health bene ts 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 a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses
or share feedback? Write to us at info@srisriyoga.in.

 
 

Founded in 1981 by Sri Sri Ravi Shankar,The Art of Living is an educational and humanitarian movement
engaged in stress-management and service initiatives. Read More

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