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.

  • Inhale while raising the arms.
  • Exhale while bending forward.
  • Retain the breath while swinging from side to side.
  • Inhale while raising the trunk.
  • Exhale while lowering the arms.

  • Keeping a right angle between the legs and the torso throughout the movement.
  • The stretch of the abdomen and spinal muscles.
  • Moving smoothly.
  • Synchronizing the movement with the breath.

  • Back problems.
  • Sciatica.
  • Slipped disc.

  • Strengthens the neck, shoulders, waist, back and hips.
  • Improves posture.
  • Releases back stiffness.
  • Promotes balance and coordination.
  • Relieves mental and physical tension.

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