Standing Spinal Twist B - Katichakrasana B

Standing Spinal Twist B - YanvaYoga


Standing Spinal Twist B or Katichakrasana B (Ka-Ti-Chak-Raah-Suh-Nuh) is a yoga pose that helps to improve flexibility and mobility in the spine while strengthening the legs, hips, and core muscles.
‘Kati’ means the waist, ‘chakra’ stands for the wheel or rotation, and ‘asana’, as you know, is posture. This well-structured routine aims to trim down excess fat around the waist and the lower abdomen.
Traditionally, Katichakrasana is believed to activate and balance the Manipura (solar plexus or navel) chakra because of the twisting of the abdominal region. Opening the Manipura chakra is believed to promote transformative power and energy, boost self-esteem, and encourage self-control, confidence, decision-making, and a sense of purpose.

Step-by-Step Instructions

Step 1
Start in Samasthiti, standing with your feet shoulder-width apart, and your weight spread evenly.
Step 2
Inhale, raise the arms to the shoulder level
Step 3
Exhale, bring the left hand on the right shoulder and wrap the right arm around the back, bringing the hand around to the left side of the waist.
Step 4
Look over the right shoulder.
Step 5
Keep the neck straight as if the top of the spine is a fixed point around which the head turns.
Step 6
Inhale, coming back to the starting position.
Step 7
Exhale, repeat on the other side. This will be one round.
Step 8
Practice for 5 to 10 rounds.

Benefits and Contraindications


Releases tension in the muscles around the spine

Improves posture

Deepens the breath, especially in the side of the chest

Stretches the psoas

Engages the arms and shoulders

Aids digestion and stimulates kidney function

Stimulates the abdominal organs


Hernia or slip disc

Chronic spinal disorders.

Abdominal surgery recently.


Photo poses in different angles

Modifications and Props for Beginners

  • You can use a yoga block or a folded blanket to support your hand that is placed on your hip.
  • You can use a yoga strap or a towel to help you reach your hands to your shoulders if you have tight shoulders.

Useful Tips

  • Engage your core muscles throughout the pose to support your spine and maintain your balance.
  • Keep your knees soft and your feet grounded to maintain stability and prevent strain in the knees.
  • Move into the twist from your waist, rather than just rotating your shoulders, to ensure that the twist is coming from your spine.
  • Avoid over-twisting or forcing your body beyond its natural range of motion. Always listen to your body and practice with awareness and mindfulness.
  • If you experience any discomfort or pain, release the pose and consult with a qualified yoga teacher or healthcare professional.

Frequently Asked Questions

How often should I practice Katichakrasana?

The frequency of your Katichakrasana practice will depend on your individual needs and goals, as well as your level of experience and comfort with the pose. It can be incorporated into a daily or weekly yoga practice, or used as a warm-up or cool-down for other physical activities. It’s important to listen to your body and practice in a way that feels safe and sustainable for you.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.