Benefits of Katichakrasana and How to Do it By Dr. Ankit Sankhe

Introduction

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! 

What is Katichakrasana?

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 

How to Do It?

You can do katichakrasana yoga in the following way:² 

• First, stand straight with feet half a meter apart. 
• Now, take a deep breath while raising your arms to shoulder level. 
• Now, exhale and twist the body to the left side. 
• Bring your right hand to the left shoulder. 
• Wrap the left arm around your back. 
• Now bring your left hand to the right side of the waist. 
• Now, look over your left shoulder as far as possible. 
• You should keep the back of the neck straight. 
• Hold the position and breathe for a few seconds. 
• Now, twist more and gently stretch the abdomen. 
• Now, inhale and return to the normal position. 
• Now, repeat the same steps on the other side.  
• Follow this process five to ten times on each side.  

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)

Do You Know?

Some of the interesting facts about katichakrasana: 

• The spinal twist pose is a beginner-level asana. 
• Katichakrasana is performed in shankhprakshalana kriya, an intestinal cleansing technique in hatha yoga practices.² 
• The following poses should be performed after the katichakrasana pose: 
• Triyak Bhujangasana 
• Udarakarshanasana 
• Shavasana 

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

Benefits of Katichakrasana:

Some of the katichakrasana benefits are as follows:  

1. Benefits of Katichakrasana for Type 2 Diabetes

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.   

2. Benefits of Katichakrasana in Pregnancy

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 28^th 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.  

3. Benefits of Katichakrasana for Intestine

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.  

4. Benefits of Katichakrasana for Frozen Shoulder

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.  

5. Benefits of Katichakrasana for Constipation

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.  

Other Benefits of Katichakrasana

• Katichakrasana may improve the flexibility of the spine and waist.² 
• It may strengthen muscles of the spine, lower back, and abdomen.² 
• It may reduce stress and enhance mental health. ² 
• It may help manage postural problems. ² 
• It may reduce blood pressure.⁵ 

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.  

Risks of Katichakrasana

The risks associated with katichakrasana yoga are as follows:  

• Keep your feet glued to the ground for a better twist. 
• Relax your back and arm as much as possible throughout the yoga practice.² 
• You should keep the twisting movement slow to avoid any jerk to the body.² 
• You must avoid this pose if you have the following conditions: 
• Hernia 
• Slipped disc 
• Spinal issues 
• Recent surgery on the abdomen  
• People with medical conditions associated with back, heart, shoulder, or spondylitis must consult a doctor before starting the katichakrasana. 
• Pregnant women should practice katichakrasana after consulting a doctor and under an experienced yoga practitioner. 

With the guidance of a qualified yoga teacher/yoga expert, we can assess the risk factors and continue to practice katichakrasana with precautions. 

Conclusion

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.  

Frequently Asked Questions (FAQs)

References:

1. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase the quality of life. International Journal of Yoga [Internet]. 2011;4(2):49. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/   
2. Raja D R, Merin Raju D, Indu TH I, Sruthy KV S, C Jayakumar J, S Ponnusankar P. Effect of Nadi Shuddhi Pranayama, Kati Chakrasana and Vakrasana on Depression and Glycemic Control in Type 2 Diabetes Mellitus. Journal of Young Pharmacists. 2018 Apr 10;10(2):197–201.Available From: https://www.jyoungpharm.org/sites/default/files/JYoungPharm_10_2_197.pdf  

3. Vijayalakshmi V, Jaya N. A STUDY TO ASSESS THE EFFECTIVENESS OF SELECTED YOGA ON THE LEVEL OF ANXIETY, PREGNANCY DISCOMFORTS, CLINICAL PARAMETERS, MATERNAL AND NEONATAL OUTCOME AMONG PRIMIGRAVIDA WOMEN. International Journal of Advanced Research. 2021 Oct 31;9(10):1307–10. Available from: https://www.journalijar.com/article/38793 
4. Nitu Tegta, Prerna Thakur. Role of Traditional Therapy (Yoga) in Avabahuka (Frozen Shoulder). AYUSHDHARA. 2022 Apr 4;68–73. Available from: https://ayushdhara.in/index.php/ayushdhara/article/view/899/704  

5. Thapliyal DA, Pooja. Impact factor: 6.252 yogic management of constipation – ijarsct.co.in [Internet]. 2022 [cited 2022Dec28]. Available from: https://ijarsct.co.in/Paper4442.pdf    

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