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Kati chakrasana

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.
Breathing
- 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.
KATI CHAKRASANA- VARIATION
- 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.
Benefits
- 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.
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