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


By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.