STANDING SPINAL TWIST YOGA POSE (KATICHAKRASANA)

The word Katichakrasana comes from the Sanskrit words ‘Kati’ which means waist, ‘Chakra’ which means wheel or circular rotation and ‘Asana’ which means pose. It is also one of the basic yoga asanas that can be easily performed by a beginner. The only thing that is needed is to have a balance of the feet.
Uttanasana is a widely practiced classic standing forward-bend pose that works every part of your body, but particularly your spine. It also wakes up the hamstrings and soothes the mind. Practitioners say this pose rejuvenates the nervous system, eases depression and boosts blood circulation. No wonder it’s so popular!
The standing spinal twist is good exercise for toning legs and arms, increasing flexibility and releasing upper body tension.

How to do standing spinal twist yoga pose

The easy and simple steps to perform Katichakrasana are being described below:

  • Stand straight with one foot comfortably apart.
  • Both the arms should be out-stretched in front of the chest while palms are facing to each other. It should be ensured that distance between the arms remain constant.
  • With exhale, swing the arms to the right side as far as possible by making waist rotation. Maintain the pose as long as you can. With inhale, bring your arms before the chest.
  • The same thing may be followed while bending your arms towards the left side.
  • Perform it 5 to 10 times or up to two minutes.

 Variations

Harder: If you are breathing with ease in the twist, it is fine to move on. You can spread your arms wide apart like wings. Roll open your shoulders.
Easier: To make this pose slightly less strenuous, try performing it in a ‘bound’ position. Bring your top arm behind your back and your bottom arm beneath the thigh of your front leg. Clasp your hands together and hold.

 Benefits of the Standing Spinal Twist (Katichakrasana)

  • Good for relieving constipation
  • Strengthens and improves the flexibility 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
  • Beneficial for those with sedentary or deskbound jobs

 

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