Yoga- Katichalana

Steps

1. Assume a flat back position, flex your knees , and put your feet close to your hips. Keep both hands beneath your head with their fingers interlocked.
2. Now release the breath and apply slight pressure on the waist. Turn your head and neck to the left while twisting your legs to the right. Continue breathing normally.
3. Once again, twist your knees to the left while letting out a breath, then tilt your head and neck to the right. On each side, repeat this three to four times. Once again, assume your regular posture and then unwind. As in the cross-legged twisting pose known as Katichalana, lie in Shavasana and bring your hands and legs together.
4. Fold your legs in half and cross your right over your left. Keep both of your hands beneath your head while interlocking their fingers.Look to the left and the other way around. Swap the left leg with the right one. Exhale, turn your leg to the right, turn your head to the left, and vice versa. Maintain the final position for a minute, breathe normally and return in reverse order.

Benefits & Precautions

This asana is very good for relieving back pain and also helps in digestion and joints pains. It maintains the omen, hips chest, knees , shoulder and spine.

Yoga Asanas

Amila Sulabhasana | Ardha Halasana | Ardha Matsyendrdsana | Ardha Padmasana | Ardha pavanmuktasana | Arohandsana | Bhujangasana | Chakrasana | Dhanurasana | Gomukha-asana | Halasana | Hasta Parshvasana | Hastapaddsana | Katichalana | Katishaktiasana | Makarasana | Mandukasana | Matsyasana | Mayurasana | Naukasana | Navasana | Padahastasana | Padmasana | Pagachalana | parivrtta trikonasana | Parvat Trikonasana | Parvatasana | Paschimottasana | pavan muktasana | Sarvangasana | Setubandh asana | Shalabhasana | Shashankasana | Shavasana | Shirshasana | Siddhasana | Sitting Position for yoga | Skandha katiasana | Sukhasana | Supine Position for yoga | Supta-vajrasana | Surya namaskar | Trikonasana | Uddyiana Bandha | Uttan Tadasana | Uttana padasana | Utthit padmasana | Vajrasana | Viparitakarani mudra | Vrikshasana | Yoga Mudra |