Introduction
Katichakrasana (often spelled Kati Chakrasana) is a standing yoga posture. It is a part of Shankha Prakshalana, the yogic process of cleansing the intestines. Moreover, it is a dynamic yoga exercise. It is entirely different from Chakrasana or Wheel Pose.
Medieval Hatha Yoga texts did not mention or describe this yoga posture. Yogi Dhirendra Brahmachari first described this yoga posture in his book Yogic Sukshma Vyayama.
Kati Chakrasana Information
| Pose Name | Kati Chakrasana |
| Sanskrit Name | कटि चक्रासन |
| IAST Name | kaṭi cakrāsana |
| English Name | Waist Rotating Pose Standing Spinal Twist |
| Level | Basic |
| Origin | Traditional |
| Type | Standing Spinal Twist |
Katichakrasana Meaning
The Sanskrit word Kati means waist and Chakra means wheel. Hence, we call it in English Waist Rotating Pose. However, most people call it a Standing Spinal Twist. It is a dynamic yoga posture that involves the movement of the waist. So, I prefer to call it a Waist Rotating Pose.
Katichakrasana Procedure
Precautions and Contraindications
People having health conditions like spinal issues and hernias should avoid this practice. Also, pregnant ladies should not perform this yoga pose. Otherwise, it is a simple basic level yoga pose suitable for beginners.
Preparatory Poses
As we have already seen, Waist Rotating Pose is a basic level yoga posture. Hence it does not require any preparatory poses. However, the following poses may help.
Kati Chakrasana Steps
Step 1
Stand with both legs two feet apart. First, keep the arms by the sides.
Step 2
Then, raise both arms to shoulder level. While raising the arms inhale. Now, exhale and twist the body to the left. Bring the right palm to the left shoulder and extend the left-hand wrapping around the waist. Now, turn the head towards the left side and look over the left shoulder.
Step 3
Stop exhaling and retain the breath for while.
Step 4
After a while, inhale and come back to the original position. Then, repeat on the right side. This constitutes one round. Perform five to ten rounds.
Duration
Normally, performing ten rounds requires nearly five minutes.
Follow Up Poses
As a part of Shankaprakshalana, you have to follow up with a specific sequence of yoga poses like Tiryaka Bhujangasana and Udarakarshanasana. If you practice this posture as a stand-alone version, you may follow up with Shavasana.
Kati Chakrasana Benefits
The regular practice of Katichakrasana provides the following benefits to the performer.
- This yoga pose tones up the waist, hips, back, neck, and shoulders. Moreover, it makes the region more flexible.
- Since this yoga pose is a dynamic one, it helps to burn extra calories and fat. Additionally, it helps in managing body weight.
- As a part of the yogic cleansing of the intestines, it addresses many stomach-related health conditions. For instance, it helps to remove constipation and indigestion.
- Moreover, it is good for back stiffness and corrects postural problems.
Ardha Kati Chakrasana
Though Ardha Kati Chakrasana is a different yoga posture from Katichakrasana, both are standing yoga postures. The Sanskrit term Ardha means half, Kati means waist, and Chakra means wheel.
