Kati shakti Vikasaka (For back) Forward and backward bending

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  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

Stage 1 

I. Starting position (Sthiti): Tadasana

  • Clench your right hand to form a fist with the thumb tucked in and take it behind the back . Now, hold the right wrist with the left hand.
  • Both hands are in contact with the back.

II. Practice 

  • While breathing in deeply, bend backward as far as is feasible by keeping the hands in contact with the back.
  • Maintain this posture for few moments.
  • Then, while breathing out, bend forward trying to touch the knees with your head.
  • Repeat this practice ten times.

Stage 2 

I. Starting position

  • Same as above except that the left hand should be formed into a fist and right hand holding the left wrist.

II. Practice

  • Same as in stage 1


For both stages

  • The hands at the back must always be in contact with the body.
  • Hold the positions (forward and backward) for a moment.

Kati shakti Vikasaka 2 (Back) Forward and backward bending

I. Starting position (Sthiti):Tadasana

  • Spread your legs apart as far as possible.
  • Place your hands on the hips with the thumbs pointing forward and the fingers pointing backwards.

II. Practice

  • While inhaling bend backward from the waist as far as possible. Maintain this posture for sometime.
  • Then while exhaling bend forward trying to touch the head to the ground without bending the knees.
  • Repeat this 10 rounds.


  • Hands continue to be on the hips all through.
  • Do not bend the knees any time during the practice.
  • Make the movements as per your capacity.