Kati Chakrasana (standing spinal twist pose)
1. Stand up straight with your feet together
2. Keep your spine erect keep the shoulders straight.
3. Keep your legs apart from each other equivalent to the shoulders
4. Stretch your hands to the front, palms facing each other.Your hands should be in line with the shoulders.
5. First inhale and then while exhaling twist from the waist to the left and look back over the left. Stay in this position as long as possible.
6. Inhale and slowly come back to the center.
7. Exhale and twist from the waist to the right and look back over the right. Stay in this final posture as long as possible.
8. Come back to the center and relax.
This is one round. Relax for a few seconds before performing the next round. Practice 5 to 10 rounds.
Note: While holding, maintain normal breathing.
Breathing: The breath should be synchronized with the twisting of the shoulders.
On the breathing synchronised with the movement, and on the stretch of the abdomen and spinal muscles.
Benefits: This asana tones the waist, back and hips. It is useful for correcting back stiffness and postural problems. The relaxation and swinging movement induces a feeling of lightness and may be used to relieve physical and mental tension at any time during the day.
Practice note: This asana may be performed in a more dynamic way by swinging rhythmically with the arms without synchronising the movements with the breath.
Note: This is one of the asanas for shankhaprakshalana.