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Knee Down Twist Yoga Pose – Jathara Parivartanasana

Jathara Parivartanasana yoga pose

Jathara Parivartanasana

[JAH-tah-rah pah-ree-var-tah-NAHS-anna]

Jathara means abdomen. Parivartana means twist or revolving. In this posture, the abdomen is twisted while in a supine position.

Benefits of Jathara Parivartanasana

  • Stretches and twists the lower back muscles, preventing and curing lower back pain.
  • Opens the lower ribcage to allow for deeper breathing.
  • Hydrates the discs.

Contraindications

  • People suffering from hiatal hernia, esophageal reflux syndrome or a strained SI joint should avoid practising this posture until they have fully healed.

Step-by-Step

  • Start lying on your back with your spine in a neutral position.
  • Bend your right knee and place the sole of your right foot on the mat just beside your extended leg.
  • Pick up your hips and move them a couple of inches to the right. This will allow you to stack your vertebrae when you twist.
  • Place the sole of your right foot on your opposite knee.
  • Take your left hand to the top of your leg on the outside.
  • Bring your right knee across your body to the opposite side of the mat, lifting your sacrum from the mat and sliding your left hand down towards your knee.
  • Reach your right arm out away from the shoulder, feeling a deep stretch in the pectoralis muscles.
  • Keep your nose up toward the ceiling or toward your right arm (whichever is most comfortable).
  • Your gaze is soft as it reaches out toward the sky.
  • Feel the muscles of your active, extended leg hugging the bones.
  • Relax your feet.
  • Feel the massage of your internal organs.
  • Remove your hand from your knee and bring your head back to neutral (to come out of this pose).
  • Gently roll your sacrum back onto the mat, bringing it back in line with the rest of the spine.
  • Gently roll your sacrum back onto the mat, bringing it back in line with the rest of the spine.
  • Extend the bent leg so it stretches out beside the other leg. Take several deep breaths to fully absorb the physical benefits of the pose.

Preparatory Poses

Counter Poses

hands on for Jathara Parivartanasana