How to do Revolved Abdomen Pose, Jathara Parivartanasana: Yoga Poses Twists
Yoga classes in Milton Keynes
Jathara Parivartanasana – This supported spinal twist gently squeezes the abdominal organs, releasing stored toxins. The initial version can work wonders as a mobiliser and pain relief for tight lower backs. The full Revolved Abdomen Pose is a strong abdominal toner.
1. Lie flat on your back on the floor. Press the lower back into the floor and lengthen the spine. Open arms to shoulder height palms down on the floor.
2. Draw the chin in towards the chest, allowing the back of the neck to length. Relax the shoulders away from the ears.
3. Exhale and raise both knees toward the chest. Inhale and expand breath in the chest (3A). Exhale and drop both knees together toward the right. Keep both shoulders in contact with the floor and turn your head to the left (3B). Inhale as you bring the knees back to the chest. Then exhale as you drop the knees to the left to practice on the other side.
4. After five repetitions on each side drop the knees to the right and hold for several, long luxurious breaths. On each inhalation imagine the spine lengthening toward the crown of the head. On each exhalation anchor down the back shoulder a little more. Experiment with the position of the knees.
Moving them closer to the armpit or farther away will change the way you feel the stretch on the back.
5. Once you have warmed up in this easy version, practice this pose using straight legs if possible. First swivel your hips to the right, so your toes point toward your left hand.
6. On an exhalation, lower your legs, toes aiming toward the fingertips. Inhale to come up, swivel the hips to the left, and repeat on the other side. Build to 5 repetitions on each side.
7. On the last repetition, legs to the left, hold the toes or side of the left foot with your hand and stretch both heels away as you revolve your abdomen to the right. Let the right side of your back press down to the floor as you gaze over the right hand. Stay for several breaths before repeating on the right side.
Gaze: to the back hand
- If your shoulder lifts up as your knees drop toward the floor, move that hand down towards the buttocks until both shoulders can come close to the floor.
- Leave the head looking upward if the neck is restricted.
- Bend your knees rather than straightening them.
Effect: strengthening, centering
Therapeutic Applications of Jathara Parivartanasana, Revolved Abdomen Pose:
- Stress and anxiety: It is said that practicing this pose is good for relieving stress and anxiety. It is often prescribed to those suffering from depression and insomnia.
- Fatigue: The pose is not only relaxing but also re-energizing. As such, it has been known to be effective for those who feel tired all the time.
- Headaches: The revolved abdomen pose is also good for those suffering from migraines and headaches.
Performing the Revolved Abdomen Pose is an excellent way to realign and lengthen your spine while strengthening the area of your abdomen. Including this pose to your daily routine can enable your mind and body to release toxins and tension and can make you feel refreshed and rebalanced all through the day.
Benefit to the body:
- Strengthening of the back along with the spine and all the muscles of the abdomen, particularly the obliques.
- Easing of stiffness and increases flexibility in the shoulders, chest, hips, lower back and spine.
- The pose helps in proper digestion.
- Improved blood circulation throughout the body.
- The compression of the organs that is caused with this pose releases metabolic waste and toxins. The organs also get fresh oxygenated blood.
- There are many benefits to twisting the spine. When the spine twists and stretches not only will the spinal discs be hydrated but it will also realign, relax and lengthen the spine.
Jathara Parivartanasana, Revolved Abdomen Pose Counter Poses
In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.