Kati Chakrasan-Spinal twist

What this does for you

• Removes stiffness and increases elasticity in the spine
• streamlines the middle
• strengthens feet and legs
• Increases grace balance and poise

How to do it

• Standing straight raise your arms stiffly from your sides and stretch them straight out infront of you at eyelevel
• Raise your body up on your toes. Eyes fixed at the back of your palms turn slowly to the left from the waist upwards- as far as possibe without straining yourself
• Breathing normally hold on to this extreme position till the advised number of seconds.
• Returning slowly lower your arms and relax
• Repeat the same towards the right side.
• Repeat the whole procedure as adviced

Time To Hold The Extreme Position–

Begin with 10 seconds for both sides, add seconds every week to reach 20 seconds in all.

Number Of Times–

2 times on either side

Time Of The Day-

AM and/ Or PM

Important Things To Remember

• Keep your eyes fixed at the back of your palms all the time
• Always try to stay as high as possible on your toes as possible
• Hold you abdomen in and your chest out as you go around to the sides.
• Try to keep a perfect posture.
• If you lose your balance at any point just do not lose heart, simply come back to the original pose and start all over again.
• After about a week you will realise you are more in control than you where in the beginning.

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