Katichakrasana
Standing Spinal Twist · కటి చక్రాసనం
Beginner Standing asanas · నిలబడి చేసే ఆసనాలు
⏱ Hold / repeat: 5 rounds each side · 👧 suitable for children (with an adult) · 👵 senior-friendly
How to do it
- Stand with feet hip-width apart, arms by the sides.
- Raise the arms to shoulder height.
- Breathing out, turn the upper body to the right; wrap the left hand to the right shoulder and the right arm behind the back.
- Look over the right shoulder, then return to the centre and repeat to the left.
🌬️ Breathing: Exhale while twisting, inhale while returning.
✅ Benefits
- Gently mobilises the spine
- Loosens the shoulders and waist
- Good warm-up
❌ Common mistakes
- Twisting with the knees and hips
- Jerky movement
⚠️ Avoid it, or take care, if
- Recent abdominal or spinal surgery
- Disc problems: move gently
🪑 Easier versions
- Smaller, slower twist
- Seated chair twist
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Standing asanas
Tadasana Urdhva Hastasana Tiryaka Tadasana Trikonasana Parivrtta Trikonasana Virabhadrasana I Virabhadrasana II Utkatasana Utthita Parsvakonasana Prasarita Padottanasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
