#WellnessWednesday - Yoga For Life: Week 161

Kati Chakrasana - Waist Rotating Pose


The spine is one of the most important structures in the body. Both our upright lifestyle and our complex nervous system rely on the spinal cord. We spend the first two years of our lives developing the curves of the spine in a precise way, so they may support us the rest of our lives. But modern spines suffer from daily assaults such as sitting in chairs, driving cars, wearing shoes and walking on concrete. All of these elements contribute to postural habits that can harm the spine over time. Poor posture doesn’t just cause aches and pains, it also compromises the body’s primary communication networks, leading to illness and injury. Spinal health is a primary focus of yoga pose for this reason. Kati Chakrasana, waist rotating pose, is a gentle twist that can be done any time. It is a great pose to begin a practice with after a long day because it is simple, nourishing, and safe.


What To Do

  1. Stand with the feet parallel and directly under the hips.
  2. Distribute your weight equally between the two feet.
  3. Bend the knees very slightly.
  4. Lead with the left shoulder as you exhale and twist to the left.
  5. Reach the left hand behind you and place it on your right hip.
  6. Rest your right hand on the left shoulder.
  7. Stay for at least ten breaths or as long as you like.
  8. Slowly come out and stand in mountain pose for a few breaths.
  9. Then do the other side.



  • This twist can also be done in a chair with the feet planted and the knees at ninety degrees.



  • Helps correct postural imbalances.
  • Stimulates digestive system.
  • Helps relieve tension in the neck, shoulders, and back.
  • Boosts energy.