KATI CHAKRA ASANA OR WAIST ROTATING POSE

In Sanskrit word Kati means waist and chakra means circle, wheel or rotation. Therefore this Asana is also called the Waist Rotating Pose.

TECHNIQUE

Kati Chakra Asana

Stand in upright position with the feet about half a meter apart.

Let your arms hang limply beside your body.

Twist your body to the right, keeping the position of your feet and legs fixed.

As you twist, allow your arms to rotate and to entwine your body like a creeper around a tree. Allow your right arm to swing behind your back and your left arm to swing over your right shoulder.

Your arms and back should be relaxed as much as possible throughout the practice.

At the end of the twisting motion, also rotate your head as far as possible in the same direction as the twist of the back.

In the final position, your left hand should rest on your right shoulder; your right hand should be in contact with the left side of your waist and your eyes should gaze backwards over your right shoulder.

Stay in this position for half a second or so.

Twist your body in the opposite direction so that eventually you are gazing over your left shoulder, and your arms are wrapped around the body in the opposite.

Again, stay in the final position for half a second.

In the same way practice a number of rounds.

Your arms should not be stiff while doing the Asana and they passively encircle your body as you rotate your shoulders from the waist.

Perform the whole movement smoothly, without jerking or stiffness.

The breathing pattern should be normal.

Keep your awareness on totally relaxing your arms, and on the sense of swing as you rotate your body.

Practice eight times for Shankha Prakshalana Dhauti otherwise, as many times as you may wish.

BENEFITS

This asana tones up the waist, back and hip joints.

It is particularly useful for removing spinal stiffness.

The relaxation and swinging movement of the upper part of the body induces a wonderful feeling of lightness.

This asana can be used to remove physical and mental tension when you have little time to spare.

If you have been sitting or standing in one position for a long period of time, you will more than likely feel very stiff. This Asana quickly and effectively removes that stiffness.