Swaying Waist rotating pose

Tiryaka Kati chakrasana

  • Stand with the feet about shoulder width apart and keep them firmly on the ground throughout the practice.
  • Interlock the fingers of both hands in front of the body and turn the palms down.
  • Raise the arms above the head and stretch up.
  • Bend forward from the hips to form a right angle between the legs and the torso.
  • Either gaze towards the hands or keep the head and neck in line with the spine.
  • Slowly swing the arms and trunk to the right, as far as appropriate.
  • Then swing the arms and trunk to the left, as far as appropriate.
  • Then return to centre, engage the core muscles and raise the torso upright.
  • Release the hands and bring the arms down beside the body.
  • Practice 5-10 rounds.

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