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Kati Chakrasana – Waist Rotating Pose

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.

Kati-Chakrasana-Waist-Rotating-Pose

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.