>Stand with the feet slightly apart. Make sure that the body is balanced equally on
both the legs.
>Open the hands on both sides of the body with palms down parallel to the
>Hold the left shoulder with the right hand and move the left hand to the back and
try to touch the right waist from the back of the body.
>Rotate upper half of the body (neck included) towards left side.
>Stay in this position as long as it is comfortable for you and then with inhalation
come back to initial position.
Now repeat the same for the other side. This is one round, complete 4-5 rounds, moving with the breath.
How it helps:
Kati Chakrasana activates the intestines and allows peristaltic movements to regain
normalcy. Hence, kati chakrasana is very good for constipation and can be practiced
early in the morning. It helps to relieve the back of any stiffness and relaxes the
nervous system. Any rigidness you feel in the body will begin to disappear as you play in this posture. The only wrong way to do this posture, is to do it with a frown. Loosen up and enjoy yourself, allow your body to move freely!
Kati chakrasana is one of the asanas for shankhaprakshalana, which is a cleansing of the digestive tract. This kriya supports normal functioning of the intestines, relieves flatulence, constipation, acidity, indigestion, menstrual cramps, asthma, acne and boils etc. It also prevents urinary infections and the formation of kidney stones. All of the asanas in this cleanse are done dynamically, helping the valves/sphincters of the body to function properly.
Do not practice Kati Chakrasana if you are pregnant or suffering from sciatica.
By Manish Pole and Catherine Juliano