Katichakrasana( Spinal Twist Yoga Pose) Steps, Benefits and Precautions.

Katichakrasana( Spinal Twist Yoga Pose)

The word Katichakrasana is a mixture of three words kati, chakra and asana. Kati means 'waist', cycle  means 'wheel' and asana means 'specific physical condition'. The waist and side one in this posture walks like a wheel. So this is called Katichakrasana.

The true meaning of Katichakrasan Yogasana is to actually move the waist portion.
This posture also brings flexibility in the waist as well as getting the stomach to the waist.


Lets's follow the Steps given below to do Katichakrasana-

  • Stand straight, keeping the distance between the two legs in about 12 inches.
  • Now lift your arms and bring it in front of the chest, keep both palms facing each other face-to-face.
  • Bring the arms slowly to the right side of your body, while breathing in. 
  • with this,
  • Turn your body around the waist and take the arms as far back as you can, take as much as you can.
  • While moving on the right, keep the right arm straight and the left arm folded. Keep your eye looking backwards.
  • Leaving the breath to come in the former situation and bring the arms to the front.
  • Do this practice while roaming left.
  • Breathing and moving towards the front. Take this posture on both sides for some time and then bring your hands down while leaving the breath. 


Remember the following points -

  • The pace of posture should be slow and uniform.
  • Do not shake your body with shock
  • If you do Yogasana with ease and inhalation, you will have a lot of benefit.
  • While moving on the right, keep the right arm straight and the left arm closed.
  • Keep the left and the right arm folded in the left arm while moving on the left side.
  • While breathing back, breathe in and breathe out while returning back in the middle.
  • Do not bend forward or backward.
  • Do not let the lower body move.

Read more

Tadasana(Mountain Pose) Steps and Benefits.

Utkatasana Steps and Benefits.

Paschimottanasana Steps and Benefits.

Trikonasana(Triangle Pose) Steps and Benefits.


Benefits of Katichakrasana(Spinal Twist Yoga Pose)-

  • This seat relieves from constipation.
  • This seat makes the spinal cord and waist flexible.
  • This posture is beneficial for the hands and feet muscles.
  • This asana strengthens the muscles and back of the stomach, giving rest to the neck and shoulders.
  • This posture is beneficial for those sitting or working in the office.
  • It brings a pull in the waist part and makes the lower back lower and flexible.
  • This seat has shoulder, neck, arms, stomach and thigh musk.



  • People with severe back problems of the spinal cord should not do this posture.
  • This posture is prohibited for any pregnancy, hernia, slip disc, and any surgery performed in the part of the abdomen.
  • If you have any problems in the spinal cord, then you can do this posture by consulting the doctor.

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