Jathara Parivartanasana “Revolved abdomen pose”

Some benefits:

  • Stretches the chest, obliques, piriformis and low back muscles
  • Can release tension from the pelvic floor
  • Massages the visceral organs, aiding digestion and elimination
  • Releases stored toxins
  • Synthesizes the two hemispheres of the brain
  • Strengthens the body and centers the mind

Contraindications:

  • lumbar spine injury
  • hernia

Entering the pose:

            Come lying on the back. Bend the knees and place the feet on the floor. Pick the hips up off of the floor and shift them slightly to the right before returning them to floor.

            Take the arms straight out to the sides, palms down, in a “T” formation. Lengthen the spine and inhale the knees up into the belly. Exhale and revolve the abdomen as the knees drop to the left. It is OK if the knees don’t come all the way to the floor. A blanket can be placed under the bottom leg and/ or between the two knees to increase comfort in the pose.  

            Anchor the back of the right shoulder to the ground and feel the chest stretch open.

            Inhale to feel the spine lengthen and, if it’s appropriate, exhale and drop your head to the right, extending the gaze towards the right hand.

            As you breathe in the pose, allow gravity to aid the rotation and the breath to midwife the opening and release of the spine. 

Exiting the pose:

            After 5-10 breath cycles, inhale to fill the belly and exhale to feel the belly strong. Inhale to lift the knees and the neck back to the midline. Place the feet on the floor and shift the hips back to a neutral position. Rest here to center and then repeat on the other side. Always complete a twist by resting in the center, allowing the spine to return to neutral.