Kati Chakrasana

Technique:

• Stand straight with your feet together or hip-width apart, arms relaxed by your sides. 

• Inhale, and raise both arms to shoulder height, parallel to the floor, palms facing downward.

• Exhale, and gently rotate the torso to the right, swinging the left arm across the chest to rest on the right shoulder, and wrapping the right arm behind the back to rest on the left hip.

• Allow the head and gaze to follow the rotation, looking as far to the right as comfortable.

• Ensure the hips and feet remain stable and square to the front throughout the twist. The rotation originates from the waist and travels upward through the spine.

• Hold for 5-10 deep breaths, feeling the full length of the twist with each exhale.

• Inhale, unwind back to centre, and repeat on the left side.

Complementary Asana: Self Complementary

Bhava: Aishwarya and Vairagya Bhava

Benefits and Therapeutic Applications:

• Massages and stimulates the abdominal organs,  such as  stomach, intestines, liver, and kidneys, supporting digestive efficiency and relieving constipation or sluggish bowel movement.

• Releases tension and stiffness accumulated in the lumbar region, mid-back, and cervical spine, making it ideal for those with desk-based lifestyles or prolonged sedentary habits.

• Improves rotational mobility of the spine and waist, counteracting the effects of poor posture and one-sided muscular imbalances developed over time.

• Suitable as a warm-up or cool-down practice, preparing the spine for deeper twists or neutralising the spine after intense backbends or forward folds.

Contraindications: Slipped disc, severe back pain, recent abdominal surgery, hernia, pregnancy, spinal injury.