Kati is a sanskrit word which means waist and hence, Kati Shakti Vikasaka kriya helps practitioner improve his back deformities, if any, and strengthen the back muscles. This exercise is also boon to short people.
Table of Contents
Kati Shakti Vikasaka 1
Starting Posture
With your feet together, back straight, clench your right hand to form a fist with the thumb tucked in. Holding it behind your back place your left hand on the right wrist, both in contact with the back.
Exercise/ Technique
- Breathe deeply through the nose while bending backward as far as you can.
- Maintain this posture for a few moments.
- Then, while exhaling, bend forward and try to touch your knees with your head.
- Repeat this operation several times.
Alternate this exercise with left hand formed as fist and right hand holding the left hand at the back.
Beginners should do five times each in both ways.
Kati Shakti Vikasaka 2
Starting Posture
With your legs stretched apart as far as possible. Arms on hips, keeping the fingers to the rear, and the thumbs in front.
Exercise/ Technique
- Inhaling, bend back from the waist as far as you can go.
- Maintain this posture for some time.
- Then, while bending forward to touch the ground with your head, exhale gradually.
Beginners should do five times each in both ways.
Kati Shakti Vikasaka 3
Starting Posture
With your feet together, stand erect.
Exercise/ Technique
- Inhaling, bend back with a jerk as far as you can.
- Exhaling, bend forward with a jerk trying to touch your knees with your head.
- Take care that during this exercise your hand do not touch your thighs or your knees.
Kati Shakti Vikasaka 4
Starting Posture
With your feet together, stand erect with your arms stretched out sideways
Exercise/ Technique
- With your arms spread out, bend the trunk to your left, as far as you can and return slowly to the normal position.
- Then bend towards your right.
- While doing this exercise, particular care should be taken to see that your arms do not move up or down and that the trunk does not bend forward or backward. At the same time while bending to right or left you must stretch so that the hand touches the calf.
- Repeat the exercise with your feet two feet apart.
Beginners should do five times, each in both ways.
Kati Shakti Vikasaka 5
Starting Posture
Stand with your feet two feet apart.
Exercise/ Technique
- While inhaling quickly, swing the trunk and the outstretched arms to describe a semi-circle to the right and exhale.
- Repeat the process, this time exhaling with the trunk turned to the left.
Beginners may practice 10 times. This exercise is also practiced as a warm up exercise.
Precaution of Kati Shakti Vikasaka
No doubt, this set of 5 exercises strengthens the back muscles, but one should be careful while doing these exercises in the following conditions:
- Sciatica
- Lumbar Spondylitis
- Slipped Disc
Benefits of Kati Shakti Vikasaka
- The five exercises of kati shakti vikasaka for the back make it supple and symmetrical.
- Regular practice removes all minor deformities of the back.
- Men and women under twenty-five can add to their height, while those between twenty-five and thirty will also find themselves taller than when they started. It is a boon for short persons.
- These exercises are especially good for strengthening the back. Artists, actors and actresses will find them of great help.
- A short course of this exercise will add several inches to the chest and take away many more form a flabby, back, while regular practice will make the body symmetrical and strong. To add to this benefit, one can also practice Vaksha Sthala Vikasaka 1 of Suksham Vyayam and Utkurdana.