In Sanskrit Ardha means half, Kati means waist and Chakra means wheel. This yoga posture forms a half wheel with waist hence the name Ardha Kati Chakrasana. First stand straight in Tadasana. While inhaling, slowly raise the arm sideways up. At the horizontal level turn the palm upwards and continue to raise the arm with deep inhalation vertically until the biceps touches the right ear,palm facing the left side. Stretch the right arm upwards. While exhaling bend the trunk slowly to the left and the left palm should slide down along the left thigh as far as possible. Should not bend the right elbow or the knees and maintain for about a minute with normal breathing. While coming back slowly to vertical position inhale and stretch the right arm up and feel the pull along a straight line from waist upto the fingers. Bring the right arm down as you exhale and come back to Tadasana. Repeat on the left side by bending towards the right side for the same duration.
Benefits: Elasticity of the spine increases. Lateral thoracic muscles are stretched. It helps hip joints to become more flexible and increases lung capacity. It reduces excess fat around the waist. Good for constipation and flat foot.
Cautions: avoid in case of abdominal injuries and hip injury.
Note: Bend laterally. Do not bend forwards or backwards.