Yoga : Jathara Parivartanasana (Revolved Abdomen Pose) : How to peform this excercise

 




Jathara Parivartanasana is a twisting yoga posture derived from Sanskrit:


Jathara means "abdomen."


Parivartana means "twisting" or "revolving."

This pose focuses on twisting the torso and spine while engaging the abdominal muscles. It is often practiced to promote flexibility, digestion, and detoxification.



How to Perform Jathara Parivartanasana


1. Starting Position

Lie on your back on a yoga mat with your arms extended out to the sides in a "T" position, palms facing down.

Bend your knees and bring them toward your chest.


2. Movement

Inhale deeply, and as you exhale, slowly drop your knees to one side while keeping your shoulders flat on the ground.


Turn your head in the opposite direction to deepen the twist, ensuring your neck remains comfortable.


3. Engage and Hold

Engage your core muscles to control the twist and keep your lower back supported.


Hold the pose for 20–30 seconds, breathing deeply.


4. Returning to Center

Inhale and bring your knees back to the center.

Repeat the twist on the other side.


Benefits of Jathara Parivartanasana


1. Spinal Health

Enhances spinal flexibility and mobility.

Relieves tension and stiffness in the lower back.


2. Improves Digestion

Stimulates internal organs, aiding in digestion and detoxification.

Alleviates bloating and gas.


3. Core Strengthening

Engages abdominal muscles, strengthening the core.

Supports better posture and balance.


4. Stress Relief

Calms the nervous system and reduces stress.

Promotes relaxation by releasing stored tension.


5. Detoxification

Facilitates gentle massage of internal organs, aiding in detoxification and circulation.


Precautions

Avoid this pose if you have severe back, spine, or hip injuries.

Pregnant individuals should consult a yoga instructor before performing twists.

Move slowly and avoid over-twisting to prevent strain.

Incorporating Jathara Parivartanasana into your yoga practice can provide both physical and mental rejuvenation, making it an excellent addition to a balanced routine.


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