Jathara Parivartanasana (Therapy)

The Sanskrit name is derived from Jathara (ञठर) meaning belly or abdomen, Parivarta (परिवर्त) meaning revolving and asana (आसन) meaning posture or seat.

• Begin by lying on your back (supine position) on a yoga mat with your legs extended and your arms resting comfortably at your sides.

• Place a yoga block alongside your right hip, parallel to your torso.

• Ensure that the prop is at a comfortable height and distance from your body.

• Extend your arms out to the sides, in line with your shoulders, with your palms facing up.

• Keep your shoulders relaxed and grounded on the floor.

• Bend your knees and draw them toward your chest.

• Shift your hips slightly to the right to create space for the block to come underneath your legs.

• Lower both knees to the left side of your body, allowing them to come to rest on the mat. Keep your knees bent at a comfortable angle. Your legs should be stacked on top of each other.

• Turn your head to gaze toward your right hand or keep it facing upward, depending on your comfort level.

• Ensure that your neck feels comfortable and supported.

• Hold the pose for 1-3 minutes, breathing deeply and evenly.

• Slowly release the pose.

• Repeat the pose on the opposite side by shifting your hips slightly to the left and lowering your legs to the right.

• Finaly release the pose by extending the legs forward.

• Maintain a neutral spine throughout the pose, avoiding excessive arching or rounding.

• Avoid lifting or hunching the shoulders toward the ears.

• Avoid crossing one foot over the other or allowing the top foot to slide off the bottom leg.

• Do not lift the shoulders off the floor while turning the head opposite to the direction of lowering the legs

• Avoid lifting of the upper back while performing the twist

• Avoid in case of injury of the hips, spine, shoulders, neck, knees, ankles, or rib cage

• Not to practice in hip replacement surgery or if suffering from a herniated disc