Kati Chakrasana / Standing Spinal Twist

Sanskrit Name: कटी चक्रासन (Kaṭī Cakrāsana)

English Name: Waist Rotation Pose / Standing Spinal Twist

Pronunciation: KAH-tee CHAK-rah-sah-nah

Steps to Perform Kati Chakrasana

• Starting Position: Stand with your feet hip-width apart and arms resting beside the body.
• Raise both arms forward to shoulder height, palms facing down.
• Twist your torso to the right: bring your left hand to the right shoulder and right hand behind your waist.
• Look over your right shoulder and deepen the twist gently.
• Return to the center with control.
• Twist to the left: bring your right hand to the left shoulder and left hand behind your waist.
• Return to the starting position and repeat gently with steady breathing.

Benefits of Kati Chakrasana

• Improves spinal flexibility and strength
• Enhances digestion and reduces abdominal stiffness
• Loosens tight waist, hip, and lower-back muscles
• Helps reduce side fat and improves body coordination
• Refreshes the mind and boosts energy levels

Things to Keep in Mind

• Avoid deep twisting with severe back pain or slipped disc
• Keep movements gentle during pregnancy
• Do not hold the breath while twisting
• Move smoothly — avoid jerking the spine
• Stop immediately if sharp pain arises

Variations and Modifications

• For Beginners: Keep hands on the waist and perform a mild twist
• For Balance Support: Practice near a wall
• For Shoulder Stiffness: Keep arms relaxed and twist only from the waist
• For Limited Mobility: Sit on a chair and perform gentle seated twists
• For Back Sensitivity: Twist only halfway and keep core engaged

Contraindications

• Avoid with severe spinal disorders or recent back injuries
• Be cautious if experiencing vertigo or balance issues
• Individuals with hernia should avoid deep twisting

Energetic & Symbolic Aspects

• Chakra Activation: Stimulates Manipura Chakra (Solar Plexus), supporting digestion, vitality, and confidence
• Symbolic Meaning: Represents cleansing, release of stiffness, and restoring energy flow through the spine