TIRYAKA KATI CHAKRASANA

STEPS

1.Stand in Tadasana position.

2.Spread out the legs about 1 to 2 feet wide apart.

3.Bring the two palms together and interlock the fingers. Slowly raise the hands over the head. Interlock the fingers and stretch the hands upwards above the head.

4.Now, exhale and bend forward along the hips. Bring the upper body parallel with the ground or perpendicular to your legs.

5.Further exhale and twist the body to the right. Lift your head up slightly and look up. 

6.Hold this position for few seconds according to your capacity.

7.Inhale and bring back your body to the center.

8.Again exhale and twist the body to the left. Hold it for few seconds, according to your capacity.

9.This is one round of Tiryaka Kati Chakrasana. Continue doing as many rounds as per your need and convenience.

10.To release the pose, raise your body up, unlock your fingers and bring the feet together to normal standing Tadasana position.

BENEFITS

1.Strengthens the waist and back

– The twisting movement helps make the waist and lower back muscles stronger and more flexible.

2.Reduces belly fat

– Regular practice tones the stomach area and helps reduce extra fat around the waist.

3.Improves digestion

– The twist gently massages the stomach organs, which helps in better digestion and can reduce gas or constipation.

4.Removes back stiffness

– It relaxes tight muscles in the lower back and spine, making your back feel free and light.

5.Reduces back pain

– It is helpful for people who sit a lot or have mild back pain, as it improves blood flow and reduces tension.

6.Improves body posture

– Practicing this asana makes you more aware of how you sit and stand, which improves your overall posture.

7.Relaxes the mind

– The gentle movement and breathing help calm the mind and reduce stress.

CLINICAL IMPORTANCE

1.Keeps the spine healthy

– The twist helps make the lower back and spine more flexible and strong. It prevents back stiffness and spine problems.

2.Strengthens waist and back muscles

– It builds strength in the sides of the waist and back, which helps in reducing back pain and improves posture.

3.Improves digestion

– The twisting action gently presses the stomach organs. This helps in better digestion and reduces constipation and gas.

4.Helps in weight loss

– It tones the belly area and helps reduce fat around the waist, supporting weight control.

5.Reduces back pain

– This asana relaxes tight muscles in the lower back and gives relief from mild backache.

6.Reduces stress and calms the mind

– Gentle movements with breathing help in relaxing the mind and reducing anxiety.

7.Useful in yoga therapy

– Doctors and therapists often include it in yoga programs for back pain, digestion issues, stress, and weight problems.