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Jatharaparivrttasana is an Asana. It is translated as Abdominal Twist Podr from Sanskrit. The name of this pose comes from jathara meaning stomach, parivrtta meaning revolved, and asana meaning posture or seat.
- Lie on your back with your knees drawn into your chest. Inhale and exhale several times to lengthen the connective tissues in your lower back.
- Set your arms out to your sides at shoulder level, palms turned up. On an exhale, sweep your knees right and draw them toward your right elbow.
- Actively stretch your left arm in opposition to your legs to provide a counterpoint to the twist. Imagine that the arm is weighed down by sandbags. At the same time, ground your left shoulder blade.
- With each exhalation, revolve your abdomen to the left, away from your knees. Keep your low back energized by actively drawing your lumbar spine inward (as in a small back arch) to stabilize your core and deepen the twist.
- Feel how your skin, connective tissue, organs, and spine rotate with each breath. Stay for 30 seconds before actively swinging your knees back up to center. Repeat on the left.
Technique in pictures/animation
- Jathara Parivartanasana is excellent for flexibility of the spine.
- It tones the organs in the abdomen.
- It improves the digestive function.
- It makes the hips and the lower back flexible.
- It also stretches the muscles of the shoulders and the upper back.
- Jathara Parivartanasana has an energizing effect on the body. This pose can be done when you feel fatigued or after a heavy days work for relaxation.
- This can be used as a relaxation pose for those who feel tired often during the day.
It is essential to practice this pose correctly to avoid injury.
- Approach this posture cautiously if you have back injuries, back pain, or degenerative disk disease. You should attempt this posture only under the guidance of a knowledgeable and experienced instructor.
- Avoid practicing this pose if you have a chronic or recent injury to your hips or knees. Always work within the range of your own abilities and limits.
- If you suffer from any medical problems, you should consult your doctor before attempting this pose.
Initial practice notes
Your breathing during the performance of the pose should be deep and smooth. Make sure that breathing is steady while performing the pose.