Translation: Kati- Waist; Chakra- Circle; asana- posture.
Kati chakrasana (waist rotating pose) is a simple spinal twisting pose generally used for warming up the muscles around the spine.
This is done in a dynamic way by synchronizing your movement with your breath.
Steps for Kati chakrasana
- 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 straight as if the top of the spine is a fixed point around which the head turns.
- Inhale, coming back to the starting position.
- Exhale, repeat on the other side. This will be one round.
- Practice for 5 to 10 rounds.
Benefits of Kati chakrasana
- 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 relieve physical and mental tension at any time during the day.
Looking for more yoga postures? check our asana library.