Names
Kati Sanchalana, Hip Rotation
How to perform Kati Sanchalana
Stand in Samastithi. Place your hands on your waist. With inhalation bring your pelvis to the front and with exhalation bring it back. Do this 10 times or more.
Do the same exercise to the left and the right side.
After this, rotate your hip five times clockwise and five times anticlockwise.
You can increase your counting freely with your wish.
Benefits of Kati Sanchalana
Kati Sanchalana is good for the flexibility of your hips. It helps losing weight as it is a good workout for the middle part of the body: hips, belly, thighs, and buttocks. Even if you can’t do a lot of workout with your arms and legs because of weight problems, you can do this yoga pose and quickly reduce extra fat. The area of your hips is being toned and gets a nice shape.
Another reason why this pose is beneficial for losing weight is that it helps your digestive system through its stretch of the pelvic region.
The sexual organs and the second chakra are stimulated and with it your sexual energy will be enhanced.
You can even do this exercise together with you partner and place your hands on his waist and the other way round. It can increase intimacy among each other.
Kati Sanchalana is very beneficial for your hip muscles, hip joints and groin.
Arthritis patients should do this yoga pose for improving their flexibility.
Focus Points
You can easily cheat yourself in this exercise by making small circles and not pressing your hips to the furthest. Focus on being in the movement with your complete attention!
Tips and Help
Don’t do fast movements. Make slow and steady circles and you will have a better effect.
If you are suffering from overweight you should support your back with your hands. You can take small breaks in between whenever you are exhausted.
Make sure you breathe in a steady rhythmus while doing this exercise.
When to avoid Kati Sanchalana
Avoid Kati Sanchalana if you have lower back pain, a slip disc, a sacrum displacement or diarrhea.