Standing Spinal Twist Pose-Kati Chakrasana

Standing Spinal Twist Pose

  • Kati Chakrasana

Kati Chakrasana (Standing Spinal Twist Pose) is a beginner level asana that is an excellent way to reduce abdominal fat and bring mobility to the spine. This asana is an amazing relaxer for people who are in a desk job. For a new mother, this asana can be a breather if done after breastfeeding. Due to the twisting of the abdomen, kati chakrasana activates and balances the manipura (solar plexus or navel) chakra. Activating the manipura chakra enhances transformative power and energy, elevates self-esteem, and promotes self-control, self-assurance, decision-making, and a sense of purpose. “Kati”  in Sanskrit means waist, “Chakra” means wheel and “Asana” means posture. So we can conclude that Kati Chakrasana falls under the waist rotation category. 

Steps to do Standing Spinal Twist Pose / Kati Chakrasana

  • Stand in Tadasana.
  • Legs shoulder-width apart.
  • Now inhaling stretch the hands forward in front of your chest with your palms facing each other.
  • While exhaling, twist to the right side placing the left palm on the right shoulder and the right palm on the left lower back.
  • Look over the right shoulder.
  • While inhaling, come back to the centre and repeat the same on the other side.

Tips for beginners

  • Keeping a few inches gap between your legs will prevent your body from leaning forward. 
  • Twisting vigorously will make you prone to injury.  
  • Keep a two to three feet distance from the wall. Twist as you touch the wall with both your palms.  
  • This can be done on a chair as well. (in seated position)


  • Corrects back stiffness and postural problems.
  • Improves the flexibility of the spine and waist.
  • Good for diabetics, as it stimulates the pancreas.
  • Good for relieving constipation.
  • Beneficial for those with sedentary or deskbound jobs.

Watch out for

  • People suffering from severe back pain, kindly avoid doing this asana/twist.
  • People with hernia, slipped disc, spinal or abdominal surgery recently should avoid this practice.
  • Major spinal issues also kindly avoid this practice.


  • Kati Chakrasana can be included as partner poses. 
  • The Standing Spinal Twist can also be done with a yoga ball, block or even weights to add intensity.  
  • Keeping hands on the hips can be another variation of Kati Chakrasana.