Waist Rotating Pose

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Kati Chakrasana

Techniques:

• Stand straight with the feet about shoulder width apart
• Raise the arms by the side to shoulder level
• Twist the trunk to the right
• Bring the left hand to the right shoulder
• Wrap the right arm behind the back to rest at the left side of the back and waist
• Look over the right shoulder
• Accentuate the stretch in the abdomen
• Return to the starting position
• Repeat on the other side to complete one round
• Keep the movement relaxed and smooth from left to right without a pause in the middle

Contra-indications:

• Pregnancy
• Slipped disc
• Cervical spondylitis

Benefits:

• Improves the flexibility of the back
• Relaxes the nervous system
• Massages the abdominal visceral organs
• Increases blood supply to the spinal muscles and nerves
• Opens each and every vertebrae, removing stiffness in the spinal muscles