Kati Chakrasana - The 2-Minute Desk Break That Undoes Hours of Sitting
Kati Chakrasana doesn't look like much — just a simple standing twist — but ask any woman who's tried it after a long day and she'll tell you it reaches places other stretches don't. Stand with feet hip-width apart, arms relaxed. As you inhale, raise your arms to shoulder height; as you exhale, twist gently to one side, letting one hand reach toward your lower back and the other wrap across the front. Inhale back to center, then twist to the other side. Repeat slowly, five or six rounds each way.
Through pregnancy, many women find a gentler, smaller-range version of this twist genuinely soothing for the mid-back ache that comes with carrying extra weight in front — just keep the twist light and led from the chest, never forced through the belly. And in the weeks after delivery, once you're cleared for gentle movement, Kati Chakrasana is often one of the first twisting motions that feels good again, easing the stiffness that builds up from hours of feeding in one position.
Try this right now, even sitting at your desk: twist gently from side to side for ten rounds, moving with your breath, not against it. It takes less time than making a cup of chai, and the relief in your lower back is often immediate.
Every woman's body is different — and your yoga practice should be too. If you'd like a personalised yoga plan designed for exactly where you are right now, I'd love to help. It takes just 2 minutes to get started.
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