Exercise-60: Kati chakrasana

  • Stand erect with feet about 2 feet apart.
  • Interlock the fingers in front at waist level.
  • Raise the arms overhead; rotate the wrists while turning the palms upward.
  • Bend forward at the hips to form a right angle between the legs and back.
  • Watch the hands and keep the back straight.
  • Slowly swivel the trunk to the extreme right- then to the extreme left and return to the right.
  • After the 5th movement to the right centre the trunk and then return to the erect position.
  • Lower the arms.
  • Practice 5 times.


  • Inhale while raising the arms, moving to the right and resuming the erect position.
  • Exhale while bending the body, moving to the left and lowering the arms.



  • Stand erect with feet about 2 feet apart.
  • Stretch the arms sideways at shoulder level.
  • Twist the upper part of the body to the right, bringing the left hand to the right shoulder and wrapping the right arm around the trunk in a smooth motion.
  • Repeat on the opposite side.
  • Practice 10 times- while breathing normally.


  • It tones the waist, back and hip joints.
  • Helps in correcting spinal stiffness and postural defects.
  • Redistributes waistline fat.

This asana is used in shankhaprakashalana.



Standing and Bending Asanas are good for our health

Facebook Comments