Kati chakrasana standing is a very simple but important pose that creates harmony throughout the body.

It is a polar asana i.e. it must be carried out on both sides, and brings balance between the male (Yang) and female (yin) energies letting you open up to a state of complete harmony. Constantly practicing this position helps balance energy imbalances on all chakras, from Muladhara to Ajna chakra.

In sanskrit, kati means “waist” and chakra means “wheel”. Kati Chakrasana then can be translated as “the waist’s wheel pose”, but is commonly known as “standing spinal twist pose”.


Let us now see how to carry out kati chakrasana.
We have already said that it is a polar asana, therefore it must be carried out on both the left and the right side, starting from the left side, the side of the moon.

  • Stand on the mat with your feet parallel to each other, spaced apart by about 30cm.
  • Extend your left arm laterally and parallel to the ground, at the level of the shoulder. Keep the palm of  your hand facing down.
  • Bend your right elbow, bringing the palm of your right hand in front of your chest, at the height of the heart, but without touching your chest.
  • Keep the elbow raised to the height of the shoulder.
  • Exhale and carry out a slow and wide rotation of the chest and head towards the left (counterclockwise). Make sure you keep the pelvis stationary and your hips facing forwards. Bring your gaze towards the left, even if you keep your eyes closed.
  • This is the final position try to remain motionless, until you are able to keep it without effort, then back to the starting position.
  • Carry out the asana also from the other side, the right, and try to maintain the position for the same time on both sides.


This asana also has considerable benefits, so let’s take a look at the benefits of kati chakrasana:

– Considerably invigorates the muscles of the lumbar area, preventing pain and strains

– Strengthens and increases the flexibility of the vertebral column.

– Improves the condition of those who suffer from asthma.

– Massages the abdominal organs and therefore helps digestion, reduces flatulence and constipation

– Activates the circulation at the level of the thyroid

Moreover Kati chakrasana  is part of the five positions used during the practice of Shanka Prakshalana, the purification of the digestive system, one of the most important Shatkarma, the traditional logical techniques of the cleaning of the body, obviously carried out in a dynamic manner.

Be careful not to carry out this pose in case of back pain which prevent twisting or in the event of disturbances in the cervical region, you can carry out this asana, but making sure to rotate only the torso and not the head.
Carry out this asana with caution in the case of problems at the level of the joints of the knees and spine.

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone