Parivarta: Twisted
Asana: Pose
Jathara Parivartanasana at a Glance
Jathara Parivartanasana, or the belly twist pose (twisted abdomen pose), gives a deeper twist to the hips, abdomen muscles, and lower back, and a twist to the spine. This helps with digestion, and spinal flexibility and gives proper relaxation to your lower back. This unique twist is done as a cooling pose after the back bends and deep-standing hip openers.
Benefits:
- This helps with the better digestion process.
- It helps to increase spinal flexibility and stretches your back muscles.
- Mindful breathing and twisting help to reduce stress and anxiety.
- The belly twist tones and strengthens the abdominal muscles.
Who can do it?
Being a beginner pose, beginners can do it. Intermediate and advanced people practicing yoga can do this pose. Anyone who has a healthy spine can do this pose. Pregnant women can do the belly twist pose but under the guidance of the yoga teacher.
Who should not do it?
People with severe back pain or any abdominal surgery should avoid doing the belly twist pose. Pregnant women can do this only after consulting their doctor, and yes, only under the guidance of a prenatal yoga teacher. People with severe hip or knee issues should avoid doing it.
How to Do Jathara Parivartanasana?
Follow the Step-by-Step Procedure
There are 2 ways where you can do the belly twist pose. The second method needs more core strength.
- Before starting just see your stomach is empty and the surface is even and soft with the carpet or a yoga mat.
- Just lie down on your back, in a supine position, with both the right and left arms stretched and extended to your sides, and the palm should be facing the ground.
- Your body should form a t shape, and your legs should be straight. Just relax yourself by taking some cool breaths.
- Your shoulders should be pressing the ground.
- Now inhale deeply, bend your knees, and bring it towards your chest.
- Exhale completely, bring your bent knees to the left side, twist your spine and lower back, and come closer to the ground. the left foot should rest on the right side of the right thigh.
- Your knees should come as close to the left arm.
- Turn your head to the right side and look at your right fingertips.
- See that your shoulders are grounded, close your eyes, and relax.
- Keep breathing gently be in his pose for six deep breaths and feel the stretch in your spine lower back and your arms.
- To come out of the pose, breathe in and bring your knees and buttocks onto the floor, stretch the legs, and straighten it.
Do the belly twist pose on the other side and balance the twist and the benefits on both sides.
What are the Benefits of Jathara Parivartanasana?
- While you do the belly twist pose, it helps the spine, giving a gentle twist and improving mobility. It removes the stiffness in front of the thoracic and lumbar regions.
- Revolved abdomen pose gives your abdominal organs a good massage and stimulates, which helps to improve the digestion process, promotes a good digestive system, and keeps the gas and bloating away. It also activates the stomach, liver, and intestines.
- It is good for the abdominal area as it massages, as this pose engages the abdominal muscles, strengthens your core muscles, and helps tone it. Waist rotating pose helps to strengthen the pelvic floor muscles.
- The gentle twist of the spine helps to improve your posture and helps to keep it in form and stretches your back muscles.
- Twisting poses are good for your digestive system, increase your digestive fire, and also help to release toxins from your digestive system. This improves your body’s cleansing system.
- The revised abdomen pose has a relaxing and calming effect with a gentle twist and mindful breathing.
- This twisting pose also helps you to control and regulate the body’s stress response as this asana balances your nervous system and also releases muscular tension.
- People working for long hours in a sitting pose could benefit from this pose, as it stretches the hip and groin area and releases the tension in this area.
- The revolved abdomen twist pose is a beneficial pose for people who are looking for advanced backbend or twist poses.
It increases your self-awareness and mindfulness as it requires more concentration on breath and proper alignment.
Health Conditions that Might Benefit from Jathara Parivartanasana
- If you have digestive issues, practicing regularly would activate your digestive organs, reduce gas and bloating, and improve your digestion process.
- People having mild lower back pain due to long hours of sitting can practice the revolved abdomen twist pose, which helps them release tension and stress and improves flexibility in their lower back.
- If you are looking for a solution for an improved body posture, maintain a routine to practice it every day, which would strengthen your back and core and help to improve your posture.
- For people with mild sciatica, this pose can help stretch, twist, and relax, which could help with the sciatica pain.
- This is a good relaxing posture during the menstrual cycle and helps with the cramps and pain when we perform this gentle twist.
Safety and Precautions
- If you have any recent injury or surgery, contact your healthcare professional for guidance.
- Always do a warm-up or preparatory exercise (Torso stretch pose) before doing this asana.
- Remember to do it on an empty stomach or after 4 to 5 hours after the meal.
- Be mindful while you proceed with the pose and when you come out of the pose. The start and exit of the pose should be smooth.
- Be mindful of the breath, and don’t hold your breath. Keep it gentle and relaxed.
- Pregnant women should avoid doing this twisted pose or consult their doctor.
Common Mistakes
- Don’t twist too hard; don’t exceed your capacity, or you may end up with some sprain.
- Shoulders should be grounded for the better effect of this pose.
- Warm-up is important.
- Do some gentle stretches.
- Knees must touch the ground but don’t force if you have a flexibility issue. You can do it gradually.
- Breath is important to have a comfortable and effective twist. Keep breathing throughout the pose.
- Use props when needed.
- If you feel any discomfort or pain, don’t force yourself. Listen to your body or try to adjust or use props.
Tips for Jathara Parivartanasana
- Do this Jathara Parivartanasana on a soft surface like a carpet or yoga mat.
- Never do it without a warm-up (reverse corpse pose) or a preparatory pose. It helps to loosen your muscles.
- Beginners should start doing this under the guidance of the yoga trainer.
- Concentrate on the proper alignment.
The Physical Alignment Principles for Jathara Parivartanasana
- Maintaining the physical alignment would help you to reduce your injury and get more benefits out of it.
- Starting position should be lying on your back, legs straight and feet together
- Your hands should be outside, as if you make a “T” shape and your palms should face the ground.
- Fold your knees and bring them near your chest. Then, press it gently on the right side onto the floor.
- Don’t force to press if you have any flexibility issues. You can use a cushion or a soft blanket under the knees for support.
- You should always twist your head to the opposite side of the knee placement (if your knees are on the right side, turn your head to the left side). The bent knee should be pulled towards the chest for a better twist.
- Remember to keep the shoulders grounded throughout the pose.
- Your spine should be extended. With every inhale, twist and extend your spine further, and with exhalation, deepen the twist.
- While you twist, engage your abdominal muscles gently.
- Hips should be grounded.
- Coordinate your breath with the pose to make the pose effective and relaxing.
Jathara Parivartanasana and Breath
Breathing and gentle twisting go hand in hand and are important for an effective twist. You lie on your back and breathe deeply to stretch and lengthen and prepare for the pose, ground yourself, and make yourself comfortable. You then breathe in and bring your knee to your chest. Then, you turn down your knees to the ground with a deep inhale slowly and gently. The breath here helps you to twist more. Your abdominal muscles are gently active.
Breathing should be gentle and steady and continue throughout the pose. It should be a mindful breathing; this helps you to make your body and mind relaxed and calm.
Jathara Parivartanasana and Variations
There are simple and advanced variations and you can choose according to your capability.
- Jathara Parivartanasana B
- Eka Pada Jathara Parivartanasana
- Jathara Parivartanasana with Eagle legs
- Sage Marichi Pose C
The Bottom Line
Jathara Parivartanasana squeezes the core muscles, and oblique muscles are also stretched. This pose gently twists your spine, helps to relieve lower back pain, and improves flexibility.
With mindful breathing and practicing the pose, you can reduce your stress, which helps relax your mind and body. It improves your digestion process. This pose can be modified according to your capability. You can use props to make yourself more comfortable. Alignment is the key to avoiding any strain and getting maximum benefits. Coordinating your breath to relax your body and ensure better calmness. This unique pose could be added to your yoga routine. Being consistent and patient would help you to reap the benefits.
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