Yoga Poses: Jathara Parivartanasana
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Jathara Parivartanasana
- Jathara Parivartanasana, also referred to as the “Abdominal Twist Pose”, is a supine pose that involves twisting the abdomen as you lie down. This is actually the first Yoga pose that beginners are introduced to.
- The name of this pose comes from a mix of the Sanskrit terms - Jathara which means “abdomen” and Parivarta that stands for “looped” or “circulated”.
- This is one of those Yoga postures that is regarded as optimally beneficial with minimal risk.
How To Do The Jathara Parivartanasana?
The steps are simple:
- You have to lie down on a thin, flat mattress or a yoga mat.
- Ensure that your body is in touch with the surface of the ground, when you lie down with your face upwards. It needs to form the ‘T’ alphabet with the body.
- Make sure that your spine is straight, and so are the legs. Keep your hands outstretched on each side. It can mark the starting posture of your yoga pose.
- Bend a knee and try to lift up the hip as you swivel your body to the left side. In case you are trying to shift to the left side, bend the right leg and vice versa.
- As you keep the upper body straightened, twist your body while bending the leg farther to the left. Try to edge it nearer to the chest.
- As a beginner, try to ensure more comfort. It is preferable that you begin with both legs. But you need to perform moving on to just one leg at a time. You have to twist the lower part of your body to your sides, as you keep the front section straight.
- There is a variation of this Yoga pose. You need to also turn the neck to the side. However, the upper part of your body, from the chest to the stomach, needs to stay erect.
- There is one more version of this yoga pose, which may be smooth for beginners in which the limbs do not have to be bent anymore. You need to stretch it out to the side so that the legs are fully straight but the twist of the body is evident.
- While doing that, try to remember that you should breathe deeply with every step. After using the first leg, go back to the starting position.
- Take a little time to get back your breath, and move to the following one.
Benefits Of The Jathara Parivartanasana
There are many advantages of this Yoga posture:
- When you expose the ab muscles in this posture that involves twisting your body, you can feel more rejuvenated, confident and energetic.
- You can get alleviation from lower back pain and aches. This can be a great relief if you have been suffering from chronic pain for a long time. Generally, as you twist the lower part of the body, it can help you loosen any rigidity from the muscles. You can bid goodbye to that lower body pain that refuses to go away.
- It is also possible for you to alleviate spine or marrow pain with the Jathara Parivartanasana. When long hours at the office seem to put your neck and spine under too much pressure, practicing this pose can help you get relief from muscular rigidity and feel much more flexible.
- As your body twists and turns, the glands and organs are exercised well, and start performing in a proper fashion. Thus, with the help of regular practice of Jathara Parivartanasana, you can keep your organs running perfectly. It can be easier for you to keep stomach ailments, indigestion and other issues at bay. You can have a stronger stomach and better digestive process with this yoga posture.
- Jathara Parivartanasana is famous for its ability to detoxify the body. It can expel toxins from the system and help improve metabolism. In the absence of impurities and toxins, you can feel more peaceful. This can provide your body with relief from stress and can let you achieve that harmonious balance between the body and the mind.
- The Yoga pose is also said to stimulate the Manipura Chakra (Solar Plexus ). When you twist the abdomen in this posture, you can keep the awareness around your navel. This can stimulate your Manipura chakra, make your digestive system more active and can control your body heat.
Precautions To Be Taken While Doing The Jathara Parivartanasana
- While performing Jathara Parivartanasana, you have to take many important precautions. This posture needs to be performed in a safe and effective way, so as to avoid all the common mistakes and get all the benefits.
- Do not let your shoulder blade and left arm get lifted off the surface of the ground. This can ensure that your spine, neck and shoulder are not stressed.
- Take care that the knees never shift under the pelvic area. It can put your lower back under abnormal level of pressure, and can expose the lumbar vertebrae to strain.
- To practice this yoga pose, the abdominal muscles have to be tightened and a lot of abdominal strength is needed. Thus, there are major contraindications for people suffering from spinal injuries, and pregnant or menstruating women.
- Those having chronic or recent cases of injuries to the back, hips or knees may practice this Yoga pose by allowing the knees to be on the surface of the floor. But extra care should be taken to ensure this. For such people, it is advisable that bolsters be used – so as to ensure that the lower part of the legs can be rested on them. This is much more recuperative.
- Jathara Parivartanasana is a great pose for people who sit before the PC and TV for a long time.
- It comes as a boon for the body, and has immense benefits. With this useful yoga posture, it can be easier for you to lead a stress-free, healthy and happy life.
- You can feel more relaxed when you practice this Yoga posture, as it can expel toxins from your system.
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