Jathara Parivartanasana ( जाठरपरिवृत्तासन ) is also known by different names – Revolved Abdomen pose, Spinal twist or Reclining Twist Pose. It works as a great stretching exercise for the muscles of the lower back and reduce stiffness in spine & hips. Here, we’ll talk about various benefits, steps and precautions for performing Jathara Parivartanasana.
The name is derived from three words in Sanskrit – ‘Jathara’ ( जठर ) meaning ‘belly’ or ‘abdomen’, ‘Parivartan’ ( परिवर्तन ) which means ‘revolved or twisting’ and ‘asana’ ( आसन )– ‘posture or seat’. In this asana, the person lies down on back, twist abdomen, lift knees and hold them close to chest alternatively. Expand arms forming T- shape on the ground.
By practicing this asana daily, the spine would become flexible & improve the functioning of Kidney, Bladder, Heart, Lungs and Small Intestines. As per Ayurveda, this asana activates Manipura chakra which balance Pitta dosha of the body and regulate the ‘Fire’ element of body, It also can improve blood circulation & cure many stomach diseases.
The pose is used cautiously, in combination with deep muscle exercises, to help relieve pain of shoulders, spine, chest, hips and lower back. It is similar to Supta Matsyendrasana. This asana should be practiced in the presence of certified yoga teacher as the posture needs might cause sprain conditions or imbalances, if it is not performed properly.
How to do Jathara Parivartanasana
Following cues and yoga sequences of Jathara Parivartanasana would help you to perform it efficiently :
Step 1.
Lie down on your back, outspread your arms to the sides with the palms facing down in a T position.
Step 2.
Inhale and bend both knees and hold them near your chest. Gradually raise your feet off and keep them parallel to the floor
Step 3.
Exhale and descend both your knees over to the left side of your body, twisting low back and spine.
Step 4.
Slide the knees as close to your left arm as much as possible. Look at the right hand finger tips.
Step 5.
Keep both your shoulders flat to the floor, and relax with closed eyes in this pose.
Step 6.
Breathe and hold for 6-10 breaths, With each breath the body twists deeper without moving the positioning of your shoulders, hips, and arms.
Step 7.
Exhale and relax. Release and relax in Savasana.
Step 8.
Repeat the practice on other side, holding the posture longer, for about 8-10 breaths. Release and relax.
Benefits of Jathara Parivartanasana
1. Reducing Stiffness
- It improves flexibility of spine and core muscles and provide relief from any pain in the spine, neck, hips and lower back.
- When releasing these tensions, the body feels energized. This pose restore health by purifying and releasing toxins from the body
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2. Strengthen Muscles
- Jathara parivartanasana strengthen the muscles of stomach, calves, lower back, knees, hips. and hamstrings.
- This pose make the pelvic muscles stronger. Provide relief from chronic pelvic pain and control symptoms related to menstruation.
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3. Aids Digestion
- Jathara parivartanasana squeezes the core muscles, improve metabolism and stimulate the functioning of digestive organs.
- It stimulate internal organs, improves digestion and eliminate constipation. It provide the massaging effects on liver, pancreas, stomach, kidney, etc.
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4. Improve Awareness
- This asana boost the awareness at the center, near the navel, abs and core muscles. It also restore parasympathetic nervous system.
- Moreover, the twisted abdomen stimulate Manipura chakra that regulate the fire element in the body and promote the secretion of digestive enzymes.
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5. Relieves fatigue
- This asana rejuvenate our body after a tiring and stressful day at work. It relieves muscular tension and toxins from the body.
- It can help with anxiety related issues like depression, insomnia etc. & increase the levels of feel-good chemical known as serotonin in body.
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6. Promotes interpersonal growth
- This asana releases the tensions and emotions. Thus it is beneficial for increasing the self-esteem and confidence levels
- In addition, this asana help us to open the chest cavity, relieves the stress and tension from your mind and body.
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Precautions
Given below are these precautions :
- Women who are menstruating and ladies who are pregnant should not do this yoga. As it requires abdominal strength and tightening of abdominal muscles.
- People suffering from any chronic injuries to their knees, hips or back can practice this supine pose by keeping the knees on the floor. The use of bolsters provide comfort to the lower portion of their legs which can be more restorative.
- Do not practice this intense supine twisting pose with an injury in the hips, spine, shoulders, neck, knees, ankles, or rib cage.
- People suffering from herniated disc or any rheumatic arthritis disorder like fibromyalgia must avoid this posture. Avoid practicing this asana during the recovery from abdominal or hip replacement surgery.
- Don’t raise your upper back while performing the twist. If there is stiffness in your head & neck, you should avoid doing this twisting posture.
Preparatory Poses
Practicing following spinal twisting and stretching postures would enables your body to perform Jathara parivartanasana with ease and accuracy.
- Katichakrasana
- Marichyasana
- Vakrasana
- Supta Matsyendrasana
- Bharadvajasana
- Pawanmuktasana,
- ananda balasama,
Follow-up Poses
- Shalabhasana
- Purvottanasana
- Bhujangasana
- Shavasana
- Setu bandhasana,
- Halasana,
- Sarvangasasana
Tips For Beginners
- This yoga pose can be performed within your room, suiting your time and comfort.
- The recommended timing for performing this yoga asana is about 3 to 5 minutes.
- This pose should ideally be done on an empty stomach. Avoid it after a heavy meal.
- It shall be done slowly with mindfulness & experience the sensations in different parts of body.
Conclusion
After a prolonged sessions in front of computer and TV screen, practicing Jathara Parivartanasana can provide you a great relief. In addition, this asana can improve body toxins while working to increase your metabolism.
This supine pose would also revitalizes body and brings balance to your mind by improving detoxification abilities of the body. Finally, we hope, this yoga would definitely help you to lead a happy, healthy and restful life.
Health Disclaimer
**It is highly recommended to consult any certified trainer before you start practicing yoga by yourself. As all the yoga poses are not suitable for everyone.**
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