Katichakrasana is a highly recommended asana for beginners and people of all ages, who cannot perform complex asanas due to stiffness of body or due to some health problems. This asana tones and strengthens abdominal and waist muscles.
Etymology of Katichakrasana
The word “Katichakrasana” comprises three Sanskrit words: “Kati” means Waist, “Chakra” means wheel and “Asana” meaning posture. This posture is known by this name as the practice involves rotating the waist in half-circle.
Steps for performing katichakrasana
1. Start the practice by standing straight on the floor. your feet must be joined and hands must rest beside your waist. Keep your backbone and shoulders straight.
2. Move your legs, so that the distance between both legs is equal to the distance between the shoulders.
3. Stretch your both hands ahead with palms facing inwards. The distance between the hands must be equal to the distance between the shoulders.
4. Take a deep breath. Breath out while twisting your waist towards the right side. The left hand must move towards the right side along with the waist. Look on the right side.
5. Hold this posture for a few moments.
6. Breathe in and slowly return to your previous position.
7. Breath out and twist your waist to your left, with your face and right hand to the left.
8. Remain in this position for a few moments. then return to your previous position slowly. if possible, repeat this posture as many times as it suits you.
Precautions for beginners/practitioners
1. This asana can be practiced as many times as a practitioner wants, but the asana must be practiced in equal numbers on both the left and right side.
2. A practitioner can remain in one position for more than a few seconds. In this situation, they can breathe slowly.
3. People suffering from stomach inflammation, hernia and slip disc must avoid this posture.
4. Pregnant women and people who have recently had their spine or stomach operated must avoid this posture.
Benefits of performing katichakrasana
1. Relieves from constipation and back pain.
2. Stretches and opens muscles of arms, abdomen, shoulders and neck.
3. Improves the strength of waist and spine