Kati Chakrasana – Waist Rotating Pose

By Prana Yoga | In All Yoga Postures, Spinal Twisting, Standing Postures | on July 7, 2014

Kati – Waist
Chakra – Circle



  • Start in Samasthiti, standing with your feet shoulder width apart, and your weight spread evenly.
  • Inhale, raise the arms to the shoulder level
  • Exhale, bring the left hand on the right shoulder, and wrap the right arm around the back, bringing the hand around to the left side of the waist.
  • Look over the right shoulder.
  • Keep the neck staight as if the top of the spine is a fixed point around which the head turns.
  • Hold the position for two seconds and inhale, coming back to the starting position.
  • Repeat on the other side. This will be one round.
  • Practice for 5 to 10 rounds.


  • Tones the neck, shoulder, waist back and hips.
  • Useful for correcting back stiffness and postural problems.
  • The twisting movement induces a feeling of lightness and may be used to releive physical and mental tension at any time during the day.

Note: It can also be done as a dyanamic practice without synchronizing with breath