How to do Katti Chakrasana, Its Benefits & Precautions
Yoga student is learning how to do Katti Chakrasana asana

What is Katti Chakrasana

Katti Chakrasana This also a simple yet effective and safe posture which almost any one can practice to mainly exercise the trunk.

  • Its easily controllable circular movement is a good remedy for back pains.

Also Know as: Waist Rotating Pose, Waist rotation posture, Katti-Chakra Asana, Kati-Chakrasana, Kati Chakr Asan, Kati-Chakrasana, KatiChakrasana

How to start this Asana

  • Stand with the feet about half a meter apart and the arms by the side.
  • Take a deep breath in while raising the arms to shoulder level.
  • Breathe out and twist the body to the left.
  • Bring the right hand to the left shoulder and wrap the left arm around the back.
  • Bring the left hand around the right side of the waist look over the left shoulder as far as possible.
  • Keep the back of the neck straight.
  • The top of the spine is the fixed point around which the head turns.
  • Hold the breath for two seconds, accentuate the twist and try to gently stretch the abdomen.
  • Repeat on the other side to complete one round.
  • Keep the feet firmly on the ground while twisting.

How to end this Asana

  • Inhale and return to the starting position, stand straight and relax.

Video Tutorial

Benefits of Katti Chakrasana

According to research, this Asana is helpful as per below(YR/1)

  1. This asana is good for back pain because of its easily circular controllable movements.
  2. It stretches the trunk muscles.

Precaution to be taken before doing Katti Chakrasana

As per several scientific studies, precautions need to be taken in diseases mentioned as per below(YR/2)

  1. Do not practice if you have a diagnosed disc disease in your lower back.
  2. If you are pregnant, or, have problem of hernia, a detached retina, glaucoma, menstruating, then do not strongly contract your abdominal muscles when you take turn of body, allow the belly to remain soft.

So, consult your doctor if you have any of the problem mentioned above.

Histroy and scientific base of Yoga

Due to the oral transmission of sacred writings and the secrecy of its teachings, yoga’s past is riddled with mystery and confusion. Early yoga literature were recorded on delicate palm leaves. So it was easily damaged, destroyed, or lost. Yoga’s origins may be dated back over 5,000 years. However other academics believe it could be as old as 10,000 years. Yoga’s lengthy and illustrious history may be split into four distinct periods of growth, practise, and invention.

  • Pre Classical Yoga
  • Classical Yoga
  • Post Classical Yoga
  • Modern Yoga

Yoga is a psychological science with philosophical overtones. Patanjali begins his Yoga method by instructing that the mind must be regulated – Yogahs-chitta-vritti-nirodhah. Patanjali does not delve into the intellectual underpinnings of the need to regulate one’s mind, which are found in Samkhya and Vedanta. Yoga, he continues, is the regulation of the mind, the constraint of the thought-stuff. Yoga is a science based on personal experience. The most essential advantage of yoga is that it helps us to maintain a healthy bodily and mental state.

Yoga can help to slow down the ageing process. Since aging starts mostly by autointoxication or self-poisoning. So, we can considerably limit the catabolic process of cell degeneration by keeping the body clean, flexible, and properly lubricated. Yogasanas, pranayama, and meditation must all be combined to reap the full advantages of yoga.

Katti Chakrasana is helpful in increase flexibility of muscles, improves shape of the body, reduce mental stress, as well improves overall health.

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