Standing Spinal Twist

Kati Cakrasana

Rotate the torso and arms gently from standing with soft knees.

Kati means waist; chakra means wheel or rotation.

Movement guidance

Preparation
Stand with feet hip-width apart and arms forward.
Entry and alignment
Keep the feet supported and slowly turn the torso and arms to one side without fixing the pelvis rigidly or using momentum.
Hold and breathe
Let the torso and arms rotate together smoothly. Keep breathing comfortably without holding your breath.
Exit and next movement
Return to center, repeat on the other side, and lower the arms.