Kati Chakrasana / Standing Spinal Twist

yogawithroshan April 17, 2022 3:32 pm
Kati Chakrasana AKA Standing Spinal Twist.

Table of Contents

Kati Chakrasana is a standing spinal twist.

Sanskrit Name and Meaning of Kati Chakrasana

  • Name – Kati Chakrasana
  • Pronunciation – Ka-Ti-Chak-Raah-Suh-Nuh
  • Meaning
    • Kati – Waist
    • Chakra – Wheel or Rotation

Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.

Step-by-Step Instruction

1. Stand straight with feet together.

2. Inhaling raise your arms up at shoulder height.

Kati Chakrasana Shoulder Height.
Raise your arms up at shoulder height.

3. Place your right arm on your left shoulder and your left arm behind your right waist.

Kati Chakrasana Body Position.
Place your right arm on your left shoulder and your left arm on your middle back.

4. Exhaling twist to the left and hold for 5 breaths.

5. After 5 breaths, come to the center and repeat it on the right side to complete one round.

Tips for Beginners

1. For Step 4 – During the Final Position, if it’s hard for you to twist your body with feet together, you can always widen your legs.

Modifications and Props

1. You can also skip Step 3 and twist your body with arms outstretched.


  1. Refrain from the pose if you recently had a back or stomach surgery.
  2. Don’t hold the pose for long if you’re suffering from either High Blood Pressure/Low Blood Pressure, Diabetes, Migraine, Vertigo, or Weak Heart Conditions.


  1. Improves posture
  2. Induces relaxation
  3. Relieves anxiety and other tensions
  4. Tones the spine
  5. Improves digestion and acidity problems

Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.

You Might Also Want to Learn Vrikshyasana.


  • References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati

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