Kati Chakrasana

The word “ardha” is derived from a Sanskrit word meaning “half”; “chakra” meaning “wheel” and “asana” meaning “posture” or “seat”.


  • Stand straight with your feet together (for beginners keep your feet apart), hands by the side.
  • As you inhale lift your right up above the head.
  • As you exhale bend on the left pushing your hip outward on the right.
  • Make sure your left arm is completely relaxed.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Inhaling slowly come to the centre, exhaling drop your hand down and relax.
  • Repeat it on the opposite side.


  • It helps in strengthening back muscles.
  • It helps in relieving constipation.
  • It helps in burning the belly fat.
  • It helps in improving the flexibility of hip joints.
  • It helps in controlling asthma and high blood pressure.


  • Any recent spinal or abdominal surgery.
  • Slip disc.
  • Chronic spinal disorders.
  • Abdominal inflammation.
  • Hernia.
  • Pregnancy.
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