Tiryak Kati Chakrasana – Swaying Waist Rotating Pose
It is also called the swaying waist rotational pose. This asana helps to strengthen the hips, shoulders, as well as the back muscles. It is an extremely easy pose, which even beginners can do. You can also integrate this asana or pose, into your daily exercise regimen.
How To Do It?
⦁ Stand in Tadasana position.
⦁ Spread out the legs about 1 to 2 feet wide apart.
⦁ Bring the two palms together and interlock the fingers. Slowly raise the hands over the head. Interlock the fingers and stretch the hands upwards above the head.
⦁ Now, exhale and bend forward from the hips. Bring the upper body parallel with the ground or perpendicular to your legs.
⦁ Further exhale and twist the body to the right. Lift your head slightly up and look up. Hold this pose for few seconds according to your capacity.
⦁ Inhale and bring back your body to the center.
⦁ Again exhale and twist the body to the left. Hold it for few seconds, according to your capacity.
⦁ This is one round of Tiryaka Kati Chakrasana.
⦁ Continue doing as many rounds as per your need and convenience.
⦁ To release the pose, raise your body up, unlock your fingers and bring the feet together to normal standing Tadasana position.
Benefits
⦁ Tiryaka Kati Chakrasana is a good asana for the hips.
⦁ It reduces the fat deposits around the waist and hips.
⦁ This makes the muscles around the rib cage flexible.
⦁ This asana improves the stability and balance.
⦁ It strengthens the arms, the shoulders and the back muscles.
⦁ It gives a good stretch to the back and spine.
⦁ It relieves pain from upper and lower back.
Contraindications
⦁ Those who suffer from any sort of injury of the hips, ribs or the shoulders should not do this Asana.
⦁ Those who have severe lower back pain should do it under guidance from a qualified Yoga Teacher.
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