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
Begin in Samasthiti, standing with your feet positioned shoulder-width apart, ensuring your weight is evenly distributed.
Step 2
Inhale deeply as you lift your arms to shoulder level.
Step 3
Exhale gently as you place your left hand on your right shoulder, wrapping your right arm around your back and bringing the hand to the left side of your waist.
Step 4
Turn your head and gaze over your right shoulder.
Step 5
Maintain a straight neck, visualizing the top of your spine as a fixed point around which your head rotates.
Step 6
Inhale, returning to the initial position.
Step 7
Exhale and repeat the same sequence on the opposite side. This completes one round.
Step 8
Continue practicing this sequence 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.


Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.