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Jathara Parivartanasana

ञठर परिवर्तनासन / The Abdominal Twist

September 25, 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
  • Enhance core strength, alignment and posture.
  • Releases tension in the lumbar spine and strengthens the spine and legs.
  • Aids relief from sciatica pain.
  • Tones your abdomen and large intestines.
  • Stimulate the other internal organs like the liver, kidney, pancreas, stomach, etc.
  • Helps in digestion.
  • Stimulates your Manipura chakra.
  • Therapeutic for Stress, Anxiety, and Fatigue.
  • Has a Calming Effect on the Mind and Body.
Steps to perform the Asana: Jathara Parivartanasana
  • Lie down in a supine position on your back elongating the legs and spine.
  • Open your arms out to the sides at shoulder level, facing the palms downward.
  • Lift your legs by bending at the knees and placing the feet on the floor.
  • Now inhale and try to lengthen your spine.
  • Gradually raise your feet off the floor so that shins lie parallel to the floor.
  • Exhale lowering your knees with stacked feet to the right on the floor.
  • Simultaneously, turn your neck and head to the left.
  • Hold the pose with six slow and long breaths.
  • Inhale lifting the legs and turning the head back to the center with bent knees towards the trunk.
  • Exhale, lower the bent legs towards the floor on the left and turn the head to look towards the right.
  • Inhale raising the bent legs and head back to the center.
  • Place the feet on the floor.
  • Extend the legs on the floor and bring the arms to the sides of the body to relax in the starting position.
Common Misalignments / (Mistakes)
  • Lifting the shoulders off the floor while turning the head in the opposite direction.
  • Lifting of the upper back while performing the twist.
  • Allowing your knees to shift below the pelvis.
Contraindication / Cautions
  • Avoid in case of any hip, spine, shoulders, neck, knees, ankles, or rib cage injury
  • Avoid if suffering from herniated disc issues, rheumatic disorder or hip arthritis.
  • Avoid in case of an abdominal or hip replacement surgery.
  • Avoid during pregnancy and mensuration.
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