Waist rotation



  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti):Tadasana

  • Spread the legs apart by two feet.
  • Place the hands on the waist.

II. Practice

  • First push your hips forward.
  • Rotate the waist by moving to the right, then to the back and to the left.
  • Ultimately bring it back to the front where you started. This completes one round.
  • Inhale during forward movement. Exhale during backward movement.
  • Practise 10 rounds in clockwise and ten rounds in anti clockwise direction.
  • Come back to normal standing position, put the hands by the side of the thighs and relax in Tadasana.


  • Maintain good balance all through the practice.
  • Stand firm on the ground.
  • Try to make the circles bigger and bigger.
  • You may also allow the breathing to be natural without trying to synchronize with rotation.

III. Breathing

  • Inhale on the forward movement. Exhale on the backward movement.
  • It can be practised with normal breathing too.