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Ardha Kati Chakrāsana

Picture
Ardha means half.  Kati means waist.  Charka means wheel.  In this posture we form a half wheel with our waist hence this name.

Technique:

  • Stand in Tāḍāsana.
  • Slowly raise your right hand vertically above our head while breathing in.  Stretch the hand further with full inhalation.
  • Now slowly bend your body towards left side, while exhaling. 
  • Maintain normal breathing in the final posture. Maintain the posture for about 30 seconds.
  • While inhaling come up and with exhalation slowly bring down the right hand down.
  • Repeat the same on the other side.


Note:
  • Pull the body up from the waist before and after going into the pose. Do not allow the trunk to tilt front or back. Bend laterally. 

Benefits:

  • Elasticity of lateral region increases.
  • Lateral thoracic muscles are stretched and blood supply to them increases.
  • Hip joints become flexible and excess fat around the waist reduces.
  • Relieves from back pain, constipation and good for flat foot.


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