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Jathara Parivartanasana (Therapy)

ञठर परिवर्तनासन / The Abdominal Twist

October 4, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Helps in digestion
  • Releases tension in the lumbar spine & sciatica pain
  • Strengthens your spine
  • Tones your abdomen
Ailments Tackled
  • Improve blood circulation & cures stomach diseases
  • Releases tension in the lumbar spine & sciatica nerve
Steps to perform the Asana: Jathara Parivartanasana (Therapy)
  • 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.
Key Alignment Points
  • 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.
Common Misalignments / (Mistakes)
  • 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
Contraindication / Cautions
  • 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
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