Waist rotating pose – Kati chakrasana

Kati chakrasanaKati chakrasana

  • Stand with the feet about shoulder width apart and keep them firmly on the ground throughout the practice.
  • Raise the arms out to the sides at shoulder height.
  • Twist to the right.
  • Take the left hand to the right shoulder, wrap the right arm around the back and take the right hand around the left side of the waist.
  • Look over the right shoulder to gently accentuate the twist.
  • After a few seconds return back to the centre with the arms out to the sides at shoulder height.
  • Twist to the left.
  • Take the right hand to the left shoulder, left hand wraps around to the right side of the waist.
  • Look over the left shoulder to mindfully increase the twist.
  • After a few seconds return back to the centre and practice 5-10 times to each side.

  • Inhale while raising the arms.
  • Exhale while twisting to the side.
  • Inhale back to center.
  • Exhale while twisting to the other side.

  • The stretch of the abdomen and spinal muscles.
  • Moving smoothly.
  • Synchronizing the movement with the breath.

  • Tones the neck, shoulders, waist, back and hips.
  • Improves posture.
  • Releases back stiffness.
  • Induces a feeling of lightness.
  • Relieves mental and physical tension.

  • This asana can be practice more dynamically by swinging rhythmically from side to side without synchronizing the breath with the movement.

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