Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Katichakrasana
Katichakrasana
The name comes from kati meaning waist and chakra meaning circle or wheel, so Katichakrasana is the waist-rotating pose. It gives the waist a good stretch and makes it more flexible and supple. It is a standing, dynamic asana performed as a rhythmic twist rather than a held posture, and it is prescribed for obesity because it works directly on the waist and abdomen — the area where fat tends to gather first.
Drawn by us to help you understand the concept clearly, and verified to make sure it's accurate. For exams, practice from your textbook's own diagram.
Front view of the waist-rotating pose: the person stands with the legs about two to three feet apart and the arms raised to shoulder level; the torso twists to one side so that one palm comes across to touch the opposite shoulder wh …
Procedure
- Keep the legs 2-3 feet apart.
- Raise both arms up to shoulder level, palms facing each other and arms parallel.
- While exhaling, twist the body towards the left side so that the right palm touches the left shoulder; come back to the centre while inhaling.
- While exhaling, twist the body towards the right side so that the left palm touches the right shoulder; come back to the centre while inhaling.
- This is one round: repeat it two more times.
- Relax in Samasthiti (standing at ease).
Breathing awareness: inhale as you come back to the centre; exhale as you turn to each side. The twist should come from the waist — the hips and legs stay facing forward so that only the torso above the waist rotates.
Benefits
For obesity, Katichakrasana tones the waistline and stimulates digestion:
- Good for relieving constipation.
- Strengthens and improves the flexibility of the spine and the waist.
- Good for the arm and leg muscles.
- Opens up the neck and shoulders and strengthens the abdominal muscles and lower back. …