{"id":100,"date":"2019-08-21T16:49:44","date_gmt":"2019-08-21T11:19:44","guid":{"rendered":"https:\/\/www.askyogaexpert.org\/blog\/?page_id=100"},"modified":"2020-10-07T12:07:54","modified_gmt":"2020-10-07T06:37:54","slug":"kati-shakti-vikasaka","status":"publish","type":"post","link":"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/","title":{"rendered":"Amazing 5 Exercises for Back, Height &#038; Strong Body"},"content":{"rendered":"<p>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.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a20cb8951d17\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a20cb8951d17\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Kati_Shakti_Vikasaka_1\" >Kati Shakti Vikasaka 1<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Starting_Posture\" >Starting Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Exercise_Technique\" >Exercise\/ Technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Kati_Shakti_Vikasaka_2\" >Kati Shakti Vikasaka 2<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Starting_Posture-2\" >Starting Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Exercise_Technique-2\" >Exercise\/ Technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Kati_Shakti_Vikasaka_3\" >Kati Shakti Vikasaka 3<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Starting_Posture-3\" >Starting Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Exercise_Technique-3\" >Exercise\/ Technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Kati_Shakti_Vikasaka_4\" >Kati Shakti Vikasaka 4<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Starting_Posture-4\" >Starting Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Exercise_Technique-4\" >Exercise\/ Technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Kati_Shakti_Vikasaka_5\" >Kati Shakti Vikasaka 5<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Starting_Posture-5\" >Starting Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Exercise_Technique-5\" >Exercise\/ Technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Precaution_of_Kati_Shakti_Vikasaka\" >Precaution of Kati Shakti Vikasaka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.askyogaexpert.org\/blog\/kati-shakti-vikasaka\/#Benefits_of_Kati_Shakti_Vikasaka\" >Benefits of Kati Shakti Vikasaka<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Kati_Shakti_Vikasaka_1\"><\/span>Kati Shakti Vikasaka 1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Starting_Posture\"><\/span>Starting Posture<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>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.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Exercise_Technique\"><\/span>Exercise\/ Technique<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li>Breathe deeply through the nose while bending backward as far as you can.<\/li>\n<li>Maintain this posture for a few moments.<\/li>\n<li>Then, while exhaling, bend forward and try to touch your knees with your head.<\/li>\n<li>Repeat this operation several times.<\/li>\n<\/ol>\n<p>Alternate this exercise with left hand formed as fist and right hand holding the left hand at the back.<\/p>\n<p>Beginners should do five times each in both ways.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kati_Shakti_Vikasaka_2\"><\/span>Kati Shakti Vikasaka 2<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Starting_Posture-2\"><\/span>Starting Posture<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>With your legs stretched apart as far as possible. Arms on hips, keeping the fingers to the rear, and the thumbs in front.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Exercise_Technique-2\"><\/span>Exercise\/ Technique<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li>Inhaling, bend back from the waist as far as you can go.<\/li>\n<li>Maintain this posture for some time.<\/li>\n<li>Then, while bending forward to touch the ground with your head, exhale gradually.<\/li>\n<\/ol>\n<p>Beginners should do five times each in both ways.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kati_Shakti_Vikasaka_3\"><\/span>Kati Shakti Vikasaka 3<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Starting_Posture-3\"><\/span>Starting Posture<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>With your feet together, stand erect.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Exercise_Technique-3\"><\/span>Exercise\/ Technique<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li>Inhaling, bend back with a jerk as far as you can.<\/li>\n<li>Exhaling, bend forward with a jerk trying to touch your knees with your head.<\/li>\n<li>Take care that during this exercise your\u00a0 hand do not touch your thighs or your knees.<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Kati_Shakti_Vikasaka_4\"><\/span>Kati Shakti Vikasaka 4<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Starting_Posture-4\"><\/span>Starting Posture<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>With your feet together, stand erect with your arms stretched out sideways<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Exercise_Technique-4\"><\/span>Exercise\/ Technique<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li>With your arms spread out, bend the trunk to your left, as far as you can and return slowly to the normal position.<\/li>\n<li>Then bend towards your right.<\/li>\n<li>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.<\/li>\n<li>Repeat the exercise with your feet two feet apart.<\/li>\n<\/ol>\n<p>Beginners should do five times, each in both ways.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kati_Shakti_Vikasaka_5\"><\/span>Kati Shakti Vikasaka 5<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Starting_Posture-5\"><\/span>Starting Posture<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Stand with your feet two feet apart.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Exercise_Technique-5\"><\/span>Exercise\/ Technique<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li>While inhaling quickly, swing the trunk and the outstretched arms to describe a semi-circle to the right and exhale.<\/li>\n<li>Repeat the process, this time exhaling with the trunk turned to the left.<\/li>\n<\/ol>\n<p>Beginners may practice 10 times. This exercise is also practiced as a warm up exercise.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Precaution_of_Kati_Shakti_Vikasaka\"><\/span>Precaution of Kati Shakti Vikasaka<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>No doubt, this set of 5 exercises strengthens the back muscles, but one should be careful while doing these exercises in the following conditions:<\/p>\n<ol>\n<li><a href=\"https:\/\/en.wikipedia.org\/wiki\/Sciatica\" target=\"_blank\" rel=\"noopener noreferrer\">Sciatica<\/a><\/li>\n<li>Lumbar Spondylitis<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279472\/\" target=\"_blank\" rel=\"noopener noreferrer\">Slipped Disc<\/a><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Benefits_of_Kati_Shakti_Vikasaka\"><\/span>Benefits of Kati Shakti Vikasaka<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>The five exercises of kati shakti vikasaka\u00a0 for the back make it supple and symmetrical.<\/li>\n<li>Regular practice removes all minor deformities of the back.<\/li>\n<li>Men and women under twenty-five can add to their height, while those between twenty-five and thirty will also find\u00a0 themselves taller than when they started. <strong>It is a boon for short persons.<\/strong><\/li>\n<li>These exercises are especially good for strengthening the back. Artists, actors and\u00a0 actresses will find them of great help.<\/li>\n<li>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 <a href=\"https:\/\/www.askyogaexpert.org\/blog\/vaksha-sthala-sakti-vikasaka-1-chest\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vaksha Sthala Vikasaka 1 of Suksham Vyayam<\/a> and <a href=\"https:\/\/www.askyogaexpert.org\/blog\/urdhva-gati-sthula-vyayam\/\" target=\"_blank\" rel=\"noopener noreferrer\">Utkurdana<\/a>.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Kati is a sanskrit word which means waist and hence, Kati Shakti Vikasaka kriya helps practitioner improve his back deformities, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[87],"tags":[101],"class_list":["post-100","post","type-post","status-publish","format-standard","hentry","category-sukshama-vyayama","tag-exercises-for-back"],"_links":{"self":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/comments?post=100"}],"version-history":[{"count":5,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/100\/revisions"}],"predecessor-version":[{"id":764,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/100\/revisions\/764"}],"wp:attachment":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/media?parent=100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/categories?post=100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/tags?post=100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}