Kati Chakraasana

Ardha Kati Chakrāsana Picture Ardha means half. Kati means waist. Charka means wheel. In this posture we form a half wheel with our waist hence this name.

Technique:

   Stand in Tāḍāsana.
   Slowly raise your right hand vertically above our head while breathing in.  Stretch the hand further with full inhalation.
   Now slowly bend your body towards left side, while exhaling. 
   Maintain normal breathing in the final posture. Maintain the posture for about 30 seconds.
   While inhaling come up and with exhalation slowly bring down the right hand down.
   Repeat the same on the other side.

Note:

   Pull the body up from the waist before and after going into the pose. Do not allow the trunk to tilt front or back. Bend laterally. 

Benefits:

   Elasticity of lateral region increases.
   Lateral thoracic muscles are stretched and blood supply to them increases.
   Hip joints become flexible and excess fat around the waist reduces.
   Relieves from back pain, constipation and good for flat foot.

Kati chakrasana

• Stand with the feet about shoulder width apart and keep them firmly on the ground throughout the practice.
• Raise the arms out to the sides at shoulder height.
• Twist to the right.
• Take the left hand to the right shoulder, wrap the right arm around the back and take the right hand around the left side of the waist.
• Look over the right shoulder to gently accentuate the twist.
• After a few seconds return back to the centre with the arms out to the sides at shoulder height.
• Twist to the left.
• Take the right hand to the left shoulder, left hand wraps around to the right side of the waist.
• Look over the left shoulder to mindfully increase the twist.

After a few seconds return back to the centre and practice 5-10 times to each side.

• Inhale while raising the arms.
• Exhale while twisting to the side.
• Inhale back to center.
• Exhale while twisting to the other side.

KATI CHAKRASANA

Kati Chakrasana (waist rotating pose)

kati chakrasana

Stand with the feet about shoulder width apart and the arms by the sides.

Raise the arms to shoulder level, and then twist the body to the right.

Bring the left hand to the right shoulder and wrap the right arm around the back, bringing the right hand around the left side of the waist. Look over the right shoulder as far as is comfortable.

i

. Keep the back of the neck straight and imagine the top ofthe spine is the fixed point around which the head turns.

Hold for two seconds; accentuate the twist, gently stretching the abdomen.

Return to the starting position.

Repeat on the other side to complete one round.

Keep the feet firmly on the ground while twisting.

Relax the arms and back as much as possible throughout the practice. Do not strain. The movement should be relaxed and spontaneous.

Perform the rotation smoothly, without jerking or stiffness.

Practise 5 to10 rounds.

Breathing: Inhale raising the arms.

Exhale twisting to the side.

Inhale returning to the centre.

Exhale while releasing the posture.

Awareness: On the stretch of the abdomen and spinal muscles, and on the breathing synchronized with the movement.

Benefits:This asana tones the neck, shoulders, waist, back and hips. It is useful for correcting back stiffness and postural problems. The relaxation and twisting movement induces a fee ling of lightness and may be used to relieve physical and mental tension at any time during the day.