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Standing Spinal Twist (Katichakrasana)

Aug 20, 2013 at 3:13 PM PST

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)

  1. Stand up straight with your feet together.
  2. 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?
  3. 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!
  4. Keep the distance between your palms constant. Do you feel the stretch in your lower back?
  5. 1180Breathing in, come back to the center.
  6. Breathing out, turn to your left and repeat the yoga posture on your left side.
  7. Breathing in, come back to the center.
  8. Repeat this yoga pose a few times on both sides and then breathing out, bring your hands down.

Tip from Sri Sri Yoga experts: Keep your movements slow and graceful. Avoid moving your body with a jerk. You get better benefits when you coordinate your movements gracefully with the breath.

Benefits of 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


  • Avoid practicing Standing Spinal Twist (Katichakrasana) during pregnancy, or if you have hernia, slip disc, or have had an abdominal surgery recently.
  • Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.

View All – Standing Yoga Postures

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Tara Raghu

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