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In today’s digital age, office chair and laptop have become a part of our regular routine. By sitting hunched over a screen for hours, our spine begins to lose its natural structure, leading to stiffness in the shoulders, pain in the neck and heaviness in the lower back. However, by doing yoga daily and taking a balanced diet, it can be cured before it becomes a big problem.

The most effective yoga asana among these is Katichkrasana. This is a very simple but effective standing yoga exercise, in which the waist is rotated to the right and left like a wheel. This asana can be repeated 3-3 times on each side.

Katichkrasana is a yoga, which is made up of three words. ‘Kati,’ meaning ‘waist’; ‘Chakra,’ meaning ‘wheel’ or ‘to rotate’; And ‘asana,’ meaning ‘posture.’

According to the Ministry of AYUSH, Government of India, Katichkrasana is an extremely effective and simple yoga asana, which is done by twisting the waist. It is mainly known to improve spinal flexibility and strengthen the waist area.

By practicing this asana regularly, the spine becomes flexible and the muscles of the waist, back and hips are stretched well. Additionally, the abdominal muscles also become active, which strengthens the digestive system. Exercise relieves back pain, shoulder stiffness and fatigue. Refreshes the mind by reducing physical and mental stress.

According to yoga experts, Katichkrasana improves the flow of life force in the body. This increases energy and the mind also remains calm. This asana is very beneficial for those who do desk jobs for long hours.

To do this asana, first of all stand straight. Now while inhaling, bring both your hands towards the front. The palms should be facing each other. Now while exhaling, slowly turn the waist to the left. Place your right hand on the left shoulder. Try to move the left hand from behind the back and bring it towards the right waist. Also turn your neck to the left and look backward. Stay in this position for a few seconds and keep breathing normally. Inhale and come back towards the front. Repeat the same process on the right side also.

Do not do this asana for heart patients, severe back pain, hernia or after recent abdominal surgery.

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