Kati Chakrasan (Waist Rotating Pose)

Procedure 

• Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
• Keep a distance of about 1.5-2 feet between your feet.
• Raise your arms in front and up to the level of your shoulders—with the palms facing each other.
• Let the distance between your arms be the same as the shoulder-width.
• Inhale (Radhey) deeply in this position.
• Now exhale (Krishna) and twist your upper body to the right, as much as possible.
• Keep your arms locked at elbows throughout the process.
• Remain in this pose for 15-20 seconds with normal breathing.
• Inhale (Radhey) while returning to the centre.
• Repeat each step three times on either side.
• Note: Kati Chakrasan can also be done with fast movements—without maintaining the final position. Done this way, it can be practiced about 10-20 times.

Awareness

• On your bodily movements and breaths synchronized with them
• On the stretches and strains of the abdomen and spinal muscles
• On feeling the unbroken presence of “Radhey Krishna” along with your breathing

Benefits

• Kati Chakrasan tones up the abdomen, back, and buttocks. 
• As this is a relaxing pose, it greatly benefits those who work the entire day at the office or home.