Today, we will take a look at Tiryaka Kati Chakrasana, or swaying waist rotation pose. Most of us dealing with a bulging waistline are familiar with the constant effort that goes into keeping it within limits. This pose is highly effective in fighting the flab around the waistline and toning the muscles underneath. The swaying movement of the spine in Tiryaka Kati Chakrasana improves the lateral mobility of the spine while the effort required to maintain the back and arms straight, and parallel to the floor helps to strengthen the back and enhance balance and co-ordination.
Tiryaka Kati Chakrasana
- Stand straight with the feet about shoulder width apart.
- While inhaling, raise the arms over the head and interlock the fingers with the palms facing upward.
- While exhaling, bend forward from the hips to form a right angle between the legs and trunk.
- Watch the back of the hands and keep back straight. Inhale deeply.
- While exhaling, slowly swing the arms and trunk to the left as far as is comfortable. While inhaling return to the centre. Again, while exhaling, swing to the right and then back to the centre.
- Return to the upright position and lower the arms.
- Repeat at least ten times.
Benefits
- This asana tones the neck, shoulders, arms, waist, back and hips.
- It is useful for correcting back stiffness and postural problems.
- It relieves physical and mental tension.
Caution
This asana should not be practised by those with back problems, slipped disc or sciatica.
Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.
