Katichakrasana
कटिचक्रासन
Target Muscles
Benefits (6)
- + Improves spinal mobility and flexibility
- + Strengthens oblique muscles and core
- + Relieves stiffness in the back and shoulders
- + Massages abdominal organs, aiding digestion
- + Enhances circulation and energy flow
- + Reduces stress and fatigue
Avoid If (5)
- - Severe spinal injury or disc herniation
- - Recent abdominal surgery
- - Acute back pain
- - High blood pressure (perform gently)
- - Vertigo (keep gaze forward)
About
Katichakrasana, or Waist Rotating Pose, is a simple standing twist that gently mobilizes the spine and strengthens the core. It's an excellent warm-up pose that helps release tension in the back and shoulders.
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose), standing with feet together and arms by your sides.
2. Separate your feet to hip-width or shoulder-width apart, ensuring they are parallel.
3. Inhale and raise both arms forward to shoulder height, palms facing each other.
4. Exhale, twist your torso to the right, swinging your right arm back and placing your left hand on your right shoulder.
5. Wrap your right arm around your waist, palm facing outwards, attempting to touch the left hip or inner thigh.
6. Turn your head to the right, looking over your right shoulder towards the back.
7. Keep your feet firmly grounded and try to maintain your hips stable, allowing the twist to initiate from the waist, not the legs.
8. Maintain length in your spine and keep your shoulders relaxed, away from the ears.
9. Hold for 15-30 seconds, or for 3-5 deep breaths.
10. Inhale, slowly return to the center, bringing your arms forward.
11. Repeat the twist to the left side.