Kati chakrasana

What Does Kati Chakrasana mean? Kati chakrasana is a simple standing pose with a spinal twisting. The name comes from the Sanskrit Kati, means “waist”; Chakra, means “wheel” or “circular rotation”; and Begin by standing with your feet wide apart. The arms are extended in front, palms facing and thumbs pointing to the sky. The body then twists to one side, with the twisting arm wrapping around the back to rest on the opposite hip. The other arm crosses the chest, resting on the leading shoulder. Kati chakrasana, a basic yet very effective yoga position, has the capacity to relieve constipation if done regularly and correctly. In Traditionally, kati chakrasana is believed to stimulate and balance the manipura (solar plexus or navel) chakra because of the twisting of the abdominal region. The manipura chakra is thought to produce transforming force and energy, as well as self-esteem, self-control, confidence, decision-making, and a feeling of purpose. How To Do Kati Chakrasana Table of Contents • • • To start this Asana, stand straight with your feet together. Try to keep your spine erect and your shoulder should be aligned. • Raise both of your hands to the front and your palm should face each other. • Both of your hands should be in line with the shoulders. • Now slowly breathe in and as you breathe out twist your upper body to the right and your right hand should also move to the right side and you should gaze to back of your right palm. • Let your breath flow deeply and s...

The name of this yoga posture, Katichakrasana, literally means rotation of the waist. It gives a nice stretch to the waist and helps in making it more flexible and supple. It takes very little time to do the stretch and it benefits your body in many ways. A simple yet very effective yoga posture, Katichakrasana carries the power to heal constipation if practiced regularly and accurately. Pronounce the name of this yoga posture in Sanskrit as Ka-tee-Cha-KRAAHS-un-uh. Kati = Waist; Chakra = Wheel, Circular Rotation; Asana = Posture, Pose How to do Standing Spinal Twist (Katichakrasana) • Stand up straight with your feet together. • As you breathe in, stretch your hands to the front, palms facing each other, parallel to the ground. • Checkpoint: Are your palms at shoulder-width distance from each other? • Exhale and gently twist from the waist to the right and look back over the right shoulder.Tip from Sri Sri Yoga experts: Keep your feet glued in their place – this gives you a better twist! • Keep the distance between your palms constant. Do you feel the stretch in your lower back? • Breathing in, come back to the center. • Breathing out, turn to your left and repeat the yoga posture on your left side. • Breathing in, come back to the center. • Repeat this yoga pose a few times on both sides and then breathing out, bring your hands down. Tip from Benefits of Standing Spinal Twist (Katichakrasana) • Good for relieving constipation • Strengthens and improves the • Good for arm...

Given below are the step-by-step instructions to follow for the practice of the Standing Side Stretch Pose (Ardha Kati Chakrasana): • Begin the practice standing in • Those with balance issues can follow the practice by keeping their feet a bit wider. [Refer: • As we begin to twist first on the left, inhale, and Exhaling, twist the waist-shoulders-head towards the right, place the right hand over the left shoulder from the front, and twist and wrap the left arm around the right side of the hips from behind. • Here the torso, the neck, and the shoulders are twisted, keeping the feet grounded, the trunk nice and tall, and the gaze down behind you. • Stay here in Ardha Kati Chakrasana for about 4-6 breaths. • To release, inhale, release the head-shoulders-waist, coming back to a neutral position with your hands extended in front. Counter the stretch on the other side (right) following the above instructions. • This time, exhaling, twist towards the right side, taking the waist-shoulders-head along the arms. Stay here for 4-6 breaths. Inhale, release and come back to stand tall in Tadasana. Release the arms down. • Finally relax in yogaposes

Medieval Hatha Yoga texts did not mention or describe this yoga posture. 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. 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,...

Kati Chakarasana Lie flat on your back, fold both the knees and place the legs close to the hips. Keep both the hands under the head. Then exhale and turn the legs to the right and head to the left. Inhale and return to original position. Repeat the same on the opposite side. Kati Chakarasana Benefits Good exercise for spine, waist, chest, knees, shoulder and joints. Chakrasana Lie flat on the back. Keeping the feet together, fold the legs and bring them near the hips. Place the hands near the shoulder. While inhaling slowly raise the body to form an arch. Exhale and return to original position. Chakrasana Benefits The exercise strengthens nervous, system and endocrine glands. Good for Precaution Slipped disc, duodenal Uttanpadasana Lying flat on the back keep the feet together and place the palms close to the body. While inhaling stretch both the hands upwards and legs downwards. Exhale and return to original position. Uttanpadasana Benefits This asana massages the spine, heart and lungs, prevents high blood pressure, cardiac diseases, spondylitis and joint pain. Bhujangasana Lie flat on the abdomen with thee down. Keep both the hands by the side of the chest, while inhaling raise the chin,

Tiryak Kati Chakrasana – Swaying Waist Rotating Pose Tiryaka Kati Chakrasana, also known as the Swaying Waist Rotation position, improves the hips, shoulders, and back muscles while also reducing belly fat. Tiryaka means oblique in Sanskrit, Kati indicates waist, and How to do Tiryaka Kati Chakrasana (Swaying Waist Rotation Pose) Table of Contents • • • • Stand in • Spread out the legs about 1 to 2 feet wide apart. • Bring the two palms together and interlock the fingers. Slowly raise the hands over the head. Interlocked the fingers and stretch the hands upwards above the head. • Now, exhale and bend forward along the hips. Bring the upper body parallel with the ground or perpendicular to your legs. • Further exhale and twist the body to the right. Lift your head up slightly and look up. Hold this position for few seconds according to your capacity. • Inhale and bring back your body to the center. • Again exhale and twist the body to the left. Hold it for few seconds, according to your capacity. • This is one round of Tiryaka Kati Chakrasana . • Continue doing as many rounds as per your need and convenience. • To release the pose, raise your body up, unlock your fingers and bring the feet together to normal standing Benefits Of Tiryaka Kati Chakrasana • Tiryaka Kati Chakrasana is good for the hips. • It reduces fat around the waist and hips. • This makes the muscles around the ribs flexible. • Tiryak Kati Chakrasana improves the sense of balance. • Tiryaka Kati Chakrasana ...

SANSKRIT NAME: KATI CHAKRASANA ENGLISH NAME: STANDING SPINAL TWIST The Kati Chakrasana literally means rotation of the waist. The literal meaning goes as follows: Kati = waist Chakra = wheel or circular roatation Asana = posture or pose In this posture you need to twist your waist on both the sides. It gives a nice stretch to the waist and helps in making it more flexible. A simple yet very effective yoga posture which takes very little time to stretch and benefits in many ways. Very easy to perform hence very helpful for people who are not much flexible or aged. It is very easy to learn also. This posture doesn’t need much effort to perform or practice. This posture can be practiced by almost every age group with respect to their health status. Navigator • • • • How to do Standing Spinal Twist (Kati Chakrasana)? Steps to do Kati Chakrasana: • Stand up straight with your feet together • Keep your spine erect keep the shoulders straight. • Keep your legs apart from each other equivalent to the shoulders • Stretch your hands to the front, palms facing each other. • Your hands should be in line with the shoulders. • First inhale and then while exhaling twist from the waist to the right and look back over the right. • Keep your breath out and stay in this position as long as possible. • Inhale and slowly come back to the center. • Exhale and twist from the waist to the left and look back over the left. • Keep your breath out. • Stay in this final posture as long as possible. •...