Tiryaka Kati Chakrasana (swaying waist rotating pose)

• Stand erect with the feet about shoulder width apart.
• Interlock the fingers in front of the body.
• Raise the arms over the head and rotate the wrists, turning the palms out.
• Bend forward from the hips to form a right angle between the legs and trunk.
• Watch the back of the hands and keep the back straight.
• Slowly swing the arms and trunk to the right as far as is comfortable, then to the left and then back to the center.
• Return to the upright position and lower the arms.
• Practise 5 to 10 times.

Breathing:  Inhale while raising the arms.

Exhale while bending forward.

Hold the breath while swinging from side to side.

Inhale while raising the trunk and exhale while lowering the arms.

Contra-indications:  This asana is quite strenuouus and should not be practised by those with back problems, slipped disc or sciatica.

Benefits:  As for kati chakrasana. This asana also strengthens the back muscles, and improves balance and coordination.