Kati Chakraasana

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Ausführung von Kati Chakrasana

Kati Chakrasana (Taillendrehung)

  • stehe mit beiden Füßen schulterbreit auseinander und halte die Füße fest im Boden verankert.
  • hebe die Arme nach vorne auf Schulterhöhe an.
  • Drehe dich mit ausgestreckten Armen nach rechts.
  • lege die linke Hand auf die rechte Schulter, 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.

Wirkung von Kati Chakraasana

Kati Chakraasana stärkt Nacken, Schultern, Taille, Rücken und Hüfte. Die Asana hilft den Rücken zu lockern und Haltungsprobleme zu beseitigen. Die Lockerungs- und Drehbewegungen führen zu einen Gefühl von Leichtigkeit und können zu jeder Zeit ausgeführt werden, um körperliche und mentale Spannungen aufzulösen.

Siehe auch

Literatur

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