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Usually the spine is subjected to plenty of forward bending. This asana improves flexibility of the spine by rendering it a lateral bend.

The word ‘Chakra’ means a wheel and ‘Kati’ means waist. In this asana the body is bent laterally so as to resemble a half wheel. Hence the name.

Helps keep the spine flexible and healthy Improves the functioning of the liver and spleen and strengthens the hands. Helps release gases from the stomach.

Stand erect with the legs together, hands by the side of the body with the palms touching the thighs. Keep the back straight. Keep both the back and the face relaxed and maintain a smile.
Inhale and raise the right hand enough to let the arm touch the ear. Keep the right palm facing the right ear.
Stretch your right hand up so that you feel your right side of the body stretched. Keep the face relaxed.
Exhale and slowly start bending to your left by sliding down your left palm without bending forward or backward.
In the final posture, keep both the knees straight and do not bend your right hand at the elbow.
Keep the shoulders, the hands and the back in one plane.
Lift your chin up and gaze towards your right fingers. Maintain this final posture with natural breathing. In the final posture shift your body weight slightly towards your left sole and press the right sole on the ground. Return to the mid position as you inhale slowly and bring the right hand down sidewise as you exhale. Repeat on the other side.

People suffering from cervical spondylosis are advised not to lift their chin when performing this asana.

It is recommended to hold this pose for 30 seconds to 3 minutes and repeat it 1 to 3 times a day

Please remember that no practice can be adequately learned from a book, written instructions. The guidelines given in the web pages are intended to give you an introduction to different yogic postures. However, it is advised to practice the asanas under the guidance of a Guru or a qualified yoga instructor.