Standing Spinal Twist (kati chakrasana)
yoga&health

Standing Spinal Twist (Kati Chakrasana) Kati Chakrasana benefits

About Kati Chakrasana

The Standing Spinal Twist (Kati Chakrasana) translates into a posture in which you will perform circular motions from your waist. Kati means the waist. Chakra stands for the wheel or rotation, and asana, as you know, is posture. In English, people call it the standing spinal twist. This well-structured routine aims to trim down excess fat around the waist and the lower abdomen. The routine is best performed in the standing position with feet apart. You will see in the methods segment that this asana is not impossible and is ideal for daily stretching. This article will enlighten you about the steps required for performing the standing spinal twist. You will also know of its benefits and contradiction will also find a place in this write-up. You could also undertake a Yoga teacher training in Rishikesh to learn the details of this asana and many more. 

How to do Kati Chakrasana 

Now that you know the basics, it is time to relax, take a deep breath and follow the below steps for a slim waistline.

  1. Stand up straight on your mat as you did in Tadasana
  2. Keep feet apart at a distance where you do not lose balance. For a beginner, keep them shoulder length apart.
  3. Remember to keep your spine long and erect. Keep the shoulders pulled back. This posture allows you to inhale the maximum air possible
  4. Inhale and bring both arms in front of your chest with the palms facing each other, exhale. Keep them stretched, and hands must stay in line with the shoulder. 
  5. Inhale, then while exhaling, twist you wait to the right side. Your head should move with your waist and not ahead of it. Also, swing your arms to the farthest possible distance when you turn your waist. 
  6. In the correct posture, your left palm will hold your right shoulder, and the back of the right palm wraps around the waist on the left.
  7. 5. Stay in this position for at least 10 seconds. Extend this time with practice. 
  8. Slowly inhale and unwrap your arms and untwist your spine. 
  9. Exhale when you reach the position in step 3. 
  10. Repeat on your left side. 
  11. Doing it on both sides counts as one cycle. To see the best results, you should perform at least 5-6 cycles of this asana.

Benefits of the Standing Spinal Twist (Kati Chakrasana) 

The regular practice of this routine brings about positive reinforcement of the spine and fills you with more energy. There are many other benefits as mentioned below. Learn more about this asana along with others in a 200hour yoga teacher training in Rishikesh.

  1. Opens up the shoulder and neck, allowing more flexibility and rescued neck pain
  2. Strengthen the waist muscles and the spinal column 
  3. Encourages chest expansion and enhanced oxygen flow.
  4. The abdominal twist tones the muscles thereby, burning fat and trimming the waistline. 
  5. Improves digestion as it helps in the regulation of pancreatic juices. This procedure also helps manage diabetes
  6. Aids in curing uterine issues, improves kidney function, and strengthens lower back muscles.
  7. This asana targets the Manipura or the Naval Chakra and activates it. 
  8. It is ideal for people of all ages. 

Contraindications of the Standing Spinal Twist (Kati Chakrasana)

While it is an easy asana to perform and has multiple benefits, there are some contradictions you need to stay mindful of.

  1. It is a strict no for pregnant women
  2. People who have undergone any form of abdominal surgery must restrain from doing it. You should consult your doctor and a certified yoga guru before undertaking it.
  3. Do not do this asana if you have a slipped disc, cervical spondylitis, or suffer from spinal injuries.
  4. People with a history of high blood pressure may experience a rush of blood to the head leading to giddiness. Perform this under supervision if you have any such problem.

The Katichakrasana is the miracle cure for stubborn belly fat. The golden rule is to stay consistent and keep calm. You must exercise patience with your body, and it will show results. Start doing these one 5 to 6 times, then gradually increase to 10 cycles. Stay mindful of any pain or discomfort you may experience and seek guidance. Enrol in professional classes at the Samadhi Yoga Ashram for yoga in Rishikesh and experience an overall sense of well being.