Other Names

Waist Rotating Pose, Waist rotation posture, Katti-Chakra Asana, Kati-Chakrasana, Kati Chakr Asan, Kati-Chakrasana, KatiChakrasana


This also a simple yet effective and safe posture which almost any one can practice to mainly exercise the trunk. Its easily controllable circular movement is a good remedy for back pains.

How to reach the stretch

  • Stand with the feet about half a meter apart and the arms by the side.
  • Take a deep breath in while raising the arms to shoulder level.
  • Breathe out and twist the body to the left. Bring the right hand to the left shoulder and wrap the left arm around the back.
  • Bring the left hand around the right side of the waist look over the left shoulder as far as possible.
  • Keep the back of the neck straight. The top of the spine is the fixed point around which the head turns.
  • Hold the breath for two seconds, accentuate the twist and try to gently stretch the abdomen.
  • Repeat on the other side to complete one round. Keep the feet firmly on the ground while twisting.

How to release the stretch


  • This asana is good for back pain because of its easily circular controllable movements.
  • It stretches the trunk muscles.


  • Do not practice if you have a diagnosed disc disease in your lower back.
  • If you are pregnant, then do not strongly contract your abdominal muscles as you twists( open twists) – allow the belly to remain soft; if you have hernia, a detached retina or glaucoma, or if you are menstruating.

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