JATHARA PARIVARTHANASANA

Introduction

Jathara Parivartanasana (JUT-ah-are-uh par-ree-VAR-tuh-nuh-suh-nuh) tones the spinal column and removes stiffness of the spine and shoulders. It also helps stimulate the large intestines and elimination them. Jathara Parivartanasana A (bent knees) is a great pose to take after a long-standing asana practice and back extensions.

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Muscle Focus

Jathara Parivartanasana A & B (Supine Spinal Twist A & B) works on several muscles such as

·                                 Core (Abdominal Muscles)

·                                 Back (Trapezius and Rhomboids)

·                                 Glutes

·                                 Spinal muscles

·                                 Obliques

Ideal For Health Conditions

·                                 Helps to improve spine-related issues.

·                                 Has therapeutic effects.

Benefits of Jathara Parivartanasana A & B or Supine Spinal Twist A & B

1. Removes Stiffness from Spine and Shoulders

When you first start practicing yoga, your spine and shoulders will be tight. Doing this pose will help remove that stiffness.

2. Stimulates Large Intestines and Elimination

This pose helps stimulate the large intestines and elimination.

3. Compresses Organs of Digestion and Elimination

When you twist your torso, it compresses the organs of digestion and elimination. This compression helps these organs work better.

4. Therapeutic for Stress, Anxiety, and Fatigue

Jathara Parivartanasana is therapeutic for stress, fatigue, and anxiety. It helps to realign the spine and stretch out the body.

5. Has a Calming Effect on the Mind and Body

The reclining position of this pose has a calming effect on the mind and body. It is also a reclining twist, which releases the tensions and emotions that we carry in our back body, especially the shoulders. When we worry, we tend to close our chest and round our back. This asana helps us stimulate and release the tightness of the back body muscles. This will help us open the chest cavity and refresh the mind.

6. You Feel Refreshed after Practicing this Pose:

You will feel refreshed after practicing this pose. It is a great way to end your yoga practice.

Contraindications

Those with back body or any spinal injuries should only attempt Jathara Parivartanasana A. Women who are menstruating and ladies who are pregnant should not do Jathara Parivartanasana B, which requires abdominal strength and tightening of the abdominal muscles. Jathara Parivartanasana A can be taken by keeping the knees on the floor. Keep bolsters to rest the lower portion of the legs; this is more restorative.

Variations

·                     Jathara Parivartanasana A & B (Supine Spinal Twist A & B)

Preparatory Pose

·                     Pawanmuktasana (half wind relieving pose)

·                     Marjarasana-Bitilasan (Cat and Cow Pose)

·                     Balasana (Child’s Pose)

Beginner’s Tips

·                     If you’re a beginner, it’s important to go slowly and listen to your body.

·                     Start with your knees bent and feet flat on the ground. As you get more comfortable with the pose, you can try straightening your legs.

·                     Don’t force anything, if something doesn’t feel right, back off or come out of the pose.

·                     Remember to breathe.

How to do Jathara Parivartanasana A & B (Supine Spinal Twist A & B)

·                     We will start by lying down on your back.

·                     Open your arms out to the side at shoulder level, facing them downward.

·                     Gently bend your knees and bring your feet flat on the ground.

·                     Take a breath in try to lengthen your spine.

·                     As you exhale, lower your knees to the right by gently twisting through your spine.

·                     Hold for several breaths and observe the changes within your body.

·                     then inhale as you come back up to the center.

·                     Exhale and lower your knees to the left side. Again, hold for several breaths before coming back up to center.

·                     That’s one repetition, try doing three or four repetitions on each side.

·                     If you’re feeling really adventurous, try doing the slightly more advanced pose with your legs in a tabletop position (bent 90 degrees at the hips and knees). This will increase the challenge of the pose.

Mental Benefits of Jathara Parivartanasana A & B (Supine Spinal Twist A & B)

·                                 Calming effect on the mind and body.

·                                 Releases the tensions and emotions.

·                                 Refreshes the mind.

Bottom Line

Jathara Parivartanasana is a great pose to take after a long-standing asana practice and back extensions. It tones the spinal column, removes stiffness of the spine and shoulders, and helps stimulate the large intestines and elimination. This pose has many benefits for the mind and body, such as calming the mind and releasing tensions in the back body. After practicing this pose, you will feel refreshed and rejuvenated.