Yoga BLOG

Jathara Parivartanasana: Letting go in a twist It's one of the favorite poses of many yogis: Jathara Parivartanasana is an incredibly relaxing pose associated with several valuable benefits for the body, mind, and soul. This abdominal twist is not only suitable as a regular part of your yoga practice but also serves as a gentle way to wind down after a strenuous workout. As with many other yoga poses, the Sanskrit name of Jathara Parivartanasana already explains the exercise: "Jathara" translates as "belly," and "parivarana" means "to move back and forth." The asana is a twist of the abdomen, performed in a comfortable supine position. In descriptions of yoga exercises, you'll therefore often find Jathara Parivartanasana referred to as "belly twist" or "lying twist." Correct execution is important At first glance, Jathara Parivartanasana appears to be an effortless pose. However, as with all other asanas, you need to pay attention to a few things to protect your body from excessive strain and to enjoy the beneficial effects of this pose. Begin the exercise in a relaxed supine position. Depending on the variation—in Jathara Parivartanasana, you can bend both legs or just the upper leg—bend one or both knees and draw them toward your chest. With your next exhalation, gently lower your legs to the floor and move your head to the opposite side. Your arms are stretched out on the floor at your sides. Close your eyes and hold the asana for six to ten breaths. Then switch sides. Two things are particularly important in this attitude. First, you should make sure your hips stay upright. Second, it's crucial for alignment that both your shoulders remain on the floor, or rather, on the mat. Important: Never exert strong pressure on your knees unless they flow to the floor through gravity alone or with the gentle support of your hand. Be patient and let go—both physically and mentally. With time and some practice, the flexibility in your core will improve. Individual variants possible If you're a beginner and want to gradually get used to Jathara Parivartanasana, you can rest your knees on a cushion while twisting. If you're an advanced yogi or find this pose particularly easy right away, you can further strengthen the twist by gently pushing your upper knee toward the floor with your hand. Relaxation and energy This exercise clearly demonstrates that relaxation and the influx of new energy are not mutually exclusive in yoga. In many cases, you'll feel the restorative effects of Jathara Parivartanasana immediately. This is why the exercise is often placed at the end of a yoga class with intensive practice. You'll also notice how the twist pleasantly stretches the lateral muscles of your back and relaxes your back. Your spine recovers in the neutral position, and your intervertebral discs are replete with the fluid necessary for their cushioning function. With extended practice, you may notice how Jathara Parivartanasana can also improve any back pain or your digestion. The asana has a detoxifying effect on your body and can also restore balance to your nervous system. The energetic effect of Jathara Parivartanasana is located in your torso area: The relaxing abdominal twist affects both the navel chakra and your heart chakra . Few restrictions The lying abdominal twist is beneficial for almost all yogis (especially after forward and backbends!) and also for athletes. However, you should be careful if you have chronic complaints or conditions in the lower back, hips, or knees. In these cases, you should consult your doctor beforehand or ask your yoga instructor for an alternative. Image © fizkes / 123rf.com