Tiryak Kati Chakrasana – Swaying Waist Rotating Pose

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Tiryak Kati Chakrasana – Swaying Waist Rotating Pose

Tiryaka Kati Chakrasana, also known as the Swaying Waist Rotation position, improves the hips, shoulders, and back muscles while also reducing belly fat. Tiryaka means oblique in Sanskrit, Kati indicates waist, and Chakra means wheel. As the body sways from side to side at the final posture, it may be loosely translated as swaying waist rotation pose.

How to do Tiryaka Kati Chakrasana (Swaying Waist Rotation Pose)

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. Interlocked the fingers and stretch the hands upwards above the head.
Now, exhale and bend forward along 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 up slightly and look up. Hold this position 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 Of Tiryaka Kati Chakrasana

Tiryaka Kati Chakrasana is good for the hips.
It reduces fat around the waist and hips.
This makes the muscles around the ribs flexible.
Tiryak Kati Chakrasana improves the sense of balance.
Tiryaka Kati Chakrasana develops the muscles in the arms, shoulders, and back.
It gives a good stretch to the back and spine.
Tiryak Kati Chakrasana relieves pain from upper and lower back.

Contraindications of Tiryak Kati Chakrasana

Those who suffer from any injury of the hips, ribs or the shoulders should not do this Asana.
Those with severe lower back pain should do it under guidance from a qualified Yoga Teacher.

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