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7. Ardhakati Chakrasana
Half Waist Rotation Pose
Ardha Kati Chakrasana (Half Waist Rotation Pose) is a pose in which you look like a wheel when bent from your waist. This yoga asana or exercise is a simple and effective one to tone up your body. Initially, maintain an erect posture in a relaxed manner.
1. Stand straight with your arms by your side. Keep your back and neck straight. Look ahead.
2. Inhale and slowly raise you left hand straight up above your head.
3. Exhale slowly and move the trunk and left arm towards right side the ear will touch the left upper arm. The right hand should be sided on right leg thigh.. Repeat on the right side.
4. Stay in this position for 15 to 30 seconds with normal breathing.
5. Inhale, slowly move the trunk and arm in order to come back to the normal position.
6. Repeat the same be bending on the other side.Practice this exercise two times on both the sides.
1. Firstly this pose helps to strengthen your back muscles.
2. It works on and tones up your neck muscles and relieves the neck from any stiffness that it might experience.
3. When practiced in the morning, this posture aids bowel movements, especially after you drink a glass of water.
4. It is also beneficial to tone your lower body as fat is reduced from your waist region. Thus it is beneficial in weight loss.
5. Daily practice of this pose will help in the treatment of menstrual problems as well as problems with the uterus and fallopian tubes.
6. Patients with high blood pressure can also practice this pose as it is very effective in dealing with this condition.
7. Asthma is another condition that can be remedied by regularly practicing this pose, as the bending action helps you breathe in a better way.
1. Those with abdominal and hip injury must avoid this pose
2. Do not bend forward or backward in this pose.
Disclaimer: Before practice, please consult your doctor in case you are suffering from ailments. It is recommended to practice under the guidance of experts.
1. Stand firmly along with legs together (as in Tadasana). Press the heels and feet on the floor.
2. Slowly stretch and raise the right arm above the head and extend with inhalation

Upavista Konasana
Ardha Chandrasana
Yoga Nidhrasana
Jathara Parivarthanasana
Laghu Vajrasana
Setu Banda Sarvangasana
Pincha Mayurasana
Supta Baddha Konasana
Suptha Veerasana
Padangusta Dhanurasana
Shirsha Padasana
viparita karani

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