Kati Chakrasana (waist rotating pose)

• Stand with the feet about shoulder width apart and the arms by the sides.
• Raise the arms to shoulder level, 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.
• Keep the back of the neck straight and imagine the top of the 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 to 10 rounds.

Breathing:  Inhale raising the arms.

Exhale twisting to the side.

Inhale returning to the center.

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 feeling of lightness and may be used to relieve physical and mental tension at any time during the day.

Practice note:  This asana may be performed in a more dynamic way by swinging rhythmically with the arms, without synchronizing the movements with the breath.

Note:  This is one of the asanas for shankhaprakshalana.