Kati Chakrasana Or Waist Rotating Pose

Kati chakrasana can be performed in two different ways. Let us call them katichakrasana 1 and Katichakrasana 2 

How To Perform Kati Chakrasana 1

1. Stand upright with your legs close to each other. Look straight. Let your palm rest on either side of your thighs.
2. Start inhaling slowly.  Simultaneously lift your right hand through the side and let it be close to your ear when held high. Do not fold the knee. Palm shall be facing your left hand side.
3. While exhaling standing in the similar posture slowly bend the entire upper part of your body towards left. Careful not to lean forward while doing this. When your body is being tilted towards the left let your left hand slide down through your left thighs. Once bent maximum remain  for two seconds before you retreat to the former pose. While returning to the former posture breathe in slowly.
4. (Remember to conduct every wYoga exercise slowly)
5. Now bring down your raised right hand to rest your palm on your thighs
6. Do the same  to your other side by raising your left hand and moving your body to the right.
7. Complete 5 sets in a row

Kati Chakrasana 2

1. Katichakrasana 1 is performed  keeping your legs close to each other while in second method needs you to spread your legs and keep your feet 1 1/2 to 2 feet wide from each  other. Rest everything is performed as mentioned in the first  method. You can touch your feet on each side while bending to that side.
2. Perform this asana 5 sets in a row. Be careful not to lean forward while performing these exercises.

Benefits Of Kati Chakrasana

• Kati chakrasana is good for those who seek abdomen identical to that of a lion.  Performing this training 10 times a day for 6 months helps you acheive a flat stomach.
• Performing trikonasana and Ardha matsyandrasana along with this complements the results.
• Helps digestion,  increase appetite and develop taste to foods.
• Muscles towards the spinal chord and back bone are offered more strength and become more flexible.