Jathara Parivartanasana – Abdominal Twist Pose

Jathara Parivartanasana or the Abdominal Twist Pose tones the abdomen and makes the hips and spine more flexible. In Sanskrit, Jathara means belly or abdomen, Parivarta means revolved and Asana means a pose.

How to do Jathara Parivartanasana (Abdominal Twist Pose)?

  1. Lie on the floor in the supine position with legs straight and relaxed.
  2. Bring the hands to the sides to the level of the shoulders. Let it be relaxed and touching the floor.
  3. Bend your knees and bring it towards the abdomen. Let the knees point straight up.
  4. The back and the head must be fully resting on the floor.
  5. Now breathe out and turn your legs to the left. The left leg can touch the floor on the left side and the right hip will be in the air. The two feet must touch each other on the sides.
  6. Make sure that your back is still on the floor. Do not twist the upper trunk along with the legs. The legs will be at 90 degrees to the spine touching the floor. Breathe normally in this final position and remain for as long as you are comfortable.
  7. Now breathe in and bring back the legs to the upright position with the knees still bent.
  8. Repeat the same on the right side.

 

Benefits of Jathara Parivartanasana (Abdominal Twist Pose)

  1. Jathara Parivartanasana is excellent for flexibility of the spine.
  2. It tones the organs in the abdomen.
  3. It improves the digestive function.
  4. It makes the hips and the lower back flexible.
  5. It also stretches the muscles of the shoulders and the upper back.
  6. 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.
  7. This can be used as a relaxation pose for those who feel tired often during the day.

 

Those suffering from any injury of the back, hips or knees should not do this pose. Avoid this pose if you had any recent surgery of the back, spine, hips or knees. This pose must be done preferably on an empty stomach. Avoid it after a heavy meal.