Benefits of Katichakrasana and How to Do it By Dr. Ankit Sankhe
By Dr. Ankit Sankhe +2 more
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By Dr. Ankit Sankhe +2 more
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The National Institute of Health classifies yoga as a complementary and alternative medicine that can provide holistic care to people suffering from various ailments. Yoga is an old tradition (3000 years old) that promotes physical, mental, emotional, and spiritual health.1 Yoga asana includes yoga asanas, conscious breathing, meditation, and cleansing kriyas.1 Most people perform physical postures called yoga asanas. They provide strength and flexibility to their body while creating self-awareness, a sense of calmness, and well-being. One such asana with incredible health benefits is katichakrasana. Let us look at its health benefits and steps to practice it!
The asana katichakrasana is known as the standing spinal twist pose. In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation. The standing spinal twist pose is a simple standing yoga posture that stretches the waist and makes it more flexible.2
You can do katichakrasana yoga in the following way:2
Weight loss may be ascribed to asanas like Surya Namaskara, Ardha Kati Chakrasana, Pada Hastasana, etc. In my experience, regular practice of these postures may control lipid metabolism, and calorie expenditure by muscles and soft tissue, and also may reduce fat storage.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Some of the interesting facts about katichakrasana:
I recently read an article which suggests that the regular practice of a modification of Katichakrasana, Ardha Katichakrasana during the first trimester of pregnancy may help in reducing the complications and risks.
Dr. Rajeev Singh, BAMS
Some of the katichakrasana benefits are as follows:
Diabetes is a medical condition in which blood sugar levels are high because of the poor body’s capabilities to use it. Additionally, many people go into depression because of not being able to manage sugar levels. A study by Raja et al. in 2018 found that depression and sugar control can effectively be managed using Nadi Suddhi pranayama and katichakrasana.3 The regular exercise of katichakrasana may enhance glycemic control in Type 2 diabetes mellitus. However, you must not substitute yoga with ongoing medications as more studies are required to check katichakrasana benefits in type 2 diabetes. Therefore, you must consult your doctor and seek treatment accordingly.
Pregnant women undergo hormonal imbalances and body changes that might impact their mental health, causing anxiety and discomfort. A study by Vijaylakshmi and Jaya in 2021 found that yoga asanas such as katichakrasana, Ashwini mudra, and deep relaxation practices from the 28th week of pregnancy till the baby’s delivery can reduce pregnancy anxiety and discomfort. The study says that it may result in better mother and child health.4 However, more research is required to understand katichakrasana’s benefits on pregnancy. So, if you feel discomfort during pregnancy, you should consult a doctor and seek treatment accordingly.
Katichakrasana is a part of shankhprakshalana kriya, which may help clean the intestine. A study by Mashyal et al. in 2014 showed that the shankhprakshalana kriya leads to deep stimulation of basic reflexes resulting in the cleaning of the intestine. It is then followed by a deep relaxation resulting in better intestinal health.5 However, more research is required to understand the benefits of the cleansing kriyas and katichakrasana. So, if you have any intestinal discomfort, you should consult a doctor and seek treatment accordingly.
Frozen shoulder results in pain and stiffness in the shoulder joint affecting its range of movement. A study by Tegta and Thankur 2022 found that pranayama and asanas such as katichakrasana can increase blood supply to the joint and surrounding muscles and restore joint movement.6 However, more research is required to understand how katichakrasana benefits frozen shoulder. So, if facing this issue, you should consult a doctor and seek treatment accordingly.
Constipation is a digestive issue that leads to difficulty in the passage of bowel movements causing discomfort, acidity, headache, and loss of appetite. A study by Thapliyal and Pooja in 2022 showed that yoga asanas such as katichakrasana can effectively manage constipation and related symptoms.7 However, more research is required to understand the standing spinal twist yoga benefits, so you must consult a doctor if you have constipation.
Yoga may help develop the mind and body, but it is not an alternative to modern medicine or ayurveda. You must not rely on or depend on yoga to treat any condition or disease. Instead, please consult or visit a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a yoga teacher to avoid any injuries or damage.
The risks associated with katichakrasana yoga are as follows:
With the guidance of a qualified yoga teacher/yoga expert, we can assess the risk factors and continue to practice katichakrasana with precautions.
The asana katichakrasana is also known as the spinal twist pose. In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation. Katichakrasana may improve muscle strength and flexibility of the shoulder, abdomen, and spinal muscles. It may benefit patients with type 2 diabetes, constipation, frozen shoulders, and intestinal discomforts. People with a hernia, recent abdomen surgery, slipped disc, and spinal issues should not perform the katichakrasana pose. Katichakrasana may help pregnant women relieve their pregnancy-associated anxiety and discomfort. However, pregnant mothers, people with heart conditions, and spondylitis must be cautious and consult a doctor before doing katichakrasana. It will help if you do this pose under the guidance of a professional yoga trainer.
Standing spinal twist yoga may reduce blood sugar, relieve constipation, reduces pregnancy anxiety, and manage frozen shoulders and intestinal discomforts. However, you must consult your doctor for symptoms of such diseases instead of self-medicating.
In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation.2
You can do triyak bhujangasana or udarakarshanasana after katichakrasana. You can also perform Shavasana and end the yoga session.
Katichakrasana may help pregnant women relieve their pregnancy-associated anxiety and discomfort.4 However, pregnant mothers must be cautious and consult a doctor before doing katichakrasana.
People with a hernia, recent abdomen surgery, slipped disc, and spinal issues should not perform the katichakrasana pose.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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