Katichakrasana Yoga Pose: Procedure, Benefits, Contraindication and Mistakes

Waist wheel rotation is also known as Kati Chakrasana Pose. The Katichakrasana procedure benefits and contraindications are explained in the next section of the article. The pose has many benefits, and its origin is traced to Hatha yoga poses. Toning of the abdominal muscles and increasing flexibility of the spine is possible with this pose.

The procedure for performing this pose is simple; you must keep your legs firm. A person with a severe spinal issue should avoid this pose. Different aspects are covered in Hatha yoga, and the same is true for the Katichakrasana pose. It is made up of three words: Kati, Chakra, Asana, which means waist, wheel, pose.

Katichakrasana Procedure: How To Perform Katichakrasana?

 The energy channels of the body, which are known as Nadi, are cleansed by katichkrasana. The benefits of this pose are mentioned in Gheranda Samhita and Hatha Yoga Pradipika. The way of performing should be firm and matched with the body's flexibility. Here is a step-wise guide to perform Katichakrasana:

• Stand in the Tadasana position, and keep your hands on your sides, with hip width apart.
• Now you have to keep your arms upto shoulder height and parallel to the floor.
• Inhale while you are in the centre position and exhale with a twist.
• During the twist, you have to keep your legs firm and place your left hand over your right shoulder, and your right arm twists with the movement of your waist.
• Keep your eyes on your right shoulder, and don’t stretch your neck.
• While you return to the centre, inhale in that position.
• Repeat the same procedure on the left side and repeat the movement 15 to 20 times in total.
• If you do 8 to 10 rounds daily with this breath coordination, your spinal issues will be resolved completely.

What are the Benefits of Chakrasana?

There are many benefits of Chakrasana, relieving stiffness of the body and keeping alignment of the body are two points that come to mind while observing movements. Apart from the physical benefits, they increase the release of hormones in blood bloodstream. Here are some benefits of Katichakrasana:

1. Tone oblique muscles and remove your side fat, toning your whole body.
2.  Best for spinal health or stiffness in the back muscles, it relieves pain during the practice.
3. Gives a slight pressure to the lower abdomen, which helps in relieving constipation.
4. Clears the energy channel of the body, helps in pranic flow.
5. Boosting digestion increases the metabolic rate of the body.
6. Enhance the posture of the body; this kind of gentle twisting helps in relieving the nervous system of the body.
7. Twisting of the body helps in releasing the channel, which gives mental clarity to any person.

Kati Chakrasana Contraindication

In case of chronic conditions such as a slipped disc and sciatica nerve, don’t perform this pose. Here we are mentioning some specific conditions in which no one should perform the Kati Chakrasana pose.

• Severe spinal pain or back injuries.
• Hernia and pregnant women.
• Recent surgery, especially in the abdominal region.
• Severe conditions and cervical spondylitis.
• In case of gastrointestinal disorders.

In all of these conditions, no one should perform Kati Chakrasana; it is very beneficial for stiffness, but should not be performed for severe pain. 

Common Mistakes to Avoid While Performing Kati Chakrasana

This pose is easy to perform, but some common mistakes should be taken care of while performing the Kati Chakrasana pose.

• Don’t perform this pose without breath coordination.
• Avoid rotating your pelvis and legs at the same time of shoulder and back rotation.
• Avoid modifying the waist wheel pose in the modern version.
• Perform it gracefully; otherwise, there are chances of more stiffness.
• Patients with severe pain in any case should consult with doctors before performing this pose.

Read Also:- Meditation Yoga Retreat in Rishikesh

Conclusion

Kati chakrasana procedure benefits and contraindications are mentioned in the article. For performing any kind of yoga and exercise, it is necessary to take guidance from the experts. At Pratham Yoga, we are giving courses and guidance about yoga. We are covering the Hatha Yoga Pradipika, Gheranda Samhita knowledge during our teachings. Our principle is to give the best life to people around us with the traditional method of yogic culture.

Kati Chakrasana is a very beneficial pose, but there are some conditions in which it should not be performed. For related queries and yoga courses, you can contact us through WhatsApp chatbot or through the contact information.