KATICHAKRASANA
Katichakrasana (Lumber Twist – Posture)
KATICHAKRASANA : Kati Chakra asana is made up of the two words i.e. Kati means waist and Chakra means wheel. Katichakrasana is a waist rotating asana. In this asana, one has to twist the waist from right to left side. While doing this asana, the waist moves Like a wheel.
Technique of Katichakrasana
- Stand firmly on the mat with feet 12 inches apart.
- Both arms should be out stretched in front of the chest while palms should be facing to each other.
- The distance between the arms and shoulders should remain constant.
- Exhale and swing the arms slowly towards the Left side of your body.
- Twist your body from the waist and maintain the pose as long as you can.
- While swinging towards left side, left arm should be kept straight and right arm should be bent.
- Repeat this practice on the right side.
- Perform this practice 5 to 10 times for at least 2 to 4 minutes.
“Unleash Your Vitality: 22 Life-Changing Benefits & Tips of Katichakrasana for Lumbar Health”
Benefits of Katichakrasana
- Regular practice of this asana helps to burn access/unwanted fat from the body.
- Regular and proper practice of this asana slims the arms.
- Regular practice of Katichakrasana helps the waist to become supple and slim.
- This is a very good practice for burning the fat of the lower abdomen region.
- It is very helpful to improve the flexibility of the spine and very helpful for curing spine injuries and disorders.
- By practicing this yoga asana regularly, the muscles of the neck, back and abdominal wall contract and expand.
- This yoga asana gives a smooth massage to the entire vertebral column.
- It relieves constipation. Regular practice of this asana improves digestion and smooths the proper bowel movements.
- Regular practice of Katichakrasana is very helpful for respiratory diseases and it also strengthens the lungs.
- The twisting and compressing help the person to breathe in a better way thus, it is good for asthmatic conditions.
- As it helps to expand the capacity of the lungs, it is a good exercise to combat problems like Asthma and cough.
- It is a very helpful exercise for those who have chronic problems such as tuberculosis etc.
- Performing Katichakrasana regularly strengthens the shoulders, back, neck and thigh muscles.
- Katichakrasana is very beneficial for sedentary peoples such as those who sit for many hours.
- Regular and proper practice of Katichakrasana helps to cure shoulder problems and muscular stiffness caused due to Parkinson and Alzheimer disease.
- It helps to control diabetes. Regular practice of this asana improves the efficiency of pancreas and regulates the production of pancreatic juice.
- Regular practice of this asana improves Kidneys’ efficiency.
- Regular practice of this asana releases pranic energy (life saving energy) which acts as a good mood elevator and fights depression and negative thoughts.
- Performing twisting asana regularly affects the abdomen muscles and stimulates the Manipur Chakra.
- This asana is very helpful for women related problems like problems in the uterus and fallopian tubes.
- Regular practice of this asana enhances the sexual health.
- This asana is very helpful for people who work in offices and school going children therefore this asana is also known as office yoga or children yoga.
Precautions
1,Pregnant women can do this asana but only under supervision of a yoga instructor/teacher.
- Although pregnant women can still do this asana even in their third-trimester, it is always important to be extra careful while doing it during this time.
- Women who have risks of having miscarriage should avoid the practice of this asana.
- Those who are suffering from hernia should avoid the practice of this Katichakrasana.
- People who have the problem of slip disc should avoid doing this asana.
- People with spinal injuries should strictly avoid this asana practice.
- People who have the problem of Cervical Spondylitis should avoid doing this asana.
- Those who have undergone abdominal surgery recently should avoid doing this asana.
- People who have suffered from hypertension should be cautions while practicing Katichakrasana because there are chances that this practice might cause dizziness and can result in the person fainting.
- In case of any surgery, practice this yoga only with the advice of doctor.
- If a person has undergone any surgery/surgeries then, he/she should practice this asana only in the presence of a yoga instructor and that too after 10 to 12 months.
Conclusion:
Katichakrasana, also known as the Lumbar Twist Posture, is a highly beneficial yoga asana for enhancing flexibility, improving spinal health, and relieving lower back tension. Incorporating this pose into your regular yoga practice can help in achieving better posture, reducing stiffness, and promoting overall well-being. Whether you’re a beginner or an advanced practitioner, mastering Katichakrasana will bring balance and vitality to your body. “Unleash Your Vitality: 22 Life-Changing Benefits & Tips of Katichakrasana for Lumbar Health”
