Kati chakrasana (waist rotating)

This pose provides a spinal twist as it strengthes the hips, waist, back, and neck. Normally it is done standing, but can also be practiced in a seated position, making it a wonderful yoga break to energize your day while working at a computer. This poses massages the abdomenal muscles and aids in digestion. Those with back issues may want to avoid this pose.

How to: Standing in Tadasana, bring arms up parallel to the ground for a moment. Then, bending the arms, bring the right arm up to the left shoulder and bring the left arm around the back toward the right. The left palm is facing out as the forearm wraps around the waist. Exhaling, twist the torso to the left and turn the neck to look over the left shoulder. Continue breathing smooth and steady, holding the position. The legs should be straight throughout and weight is balanced evenly on both sides. On an exhalation return to starting position. Repeat on opposite side.