ABDOMINAL TWIST (Jathara Parivartanasana)

   

Contra-indications: Recent or chronic back injury, pregnancy, recent abdominal surgery.

How to perform: Lie down on the back with feet together. Stretch the arms out to the sides in line with the shoulders, keeping the palms facing upwards. Place the left foot on the right knee. Lift hips from the floor and slide them backward to your left. Gently pull the left knee toward the floor with the right hand. Inhale - lengthen the posture, making one line from heel to head. Exhale - turn the head to your left and look over to the left hand. Stay for 6-12 breaths, then return to center position and realign the torso and legs. Pause to integrate the effects of the pose, then repeat on the other side.

Do not lift the left shoulder off the ground - keep both shoulders and arms on the floor throughout the pose.

Do keep the right knee straight and emphasize lengthening the spine as you encourage rotation.

Benefits: Alleviates constipation and assists in toxin elimination. Frees up blood flow to the stomach and pancreas (while twisting to the right), tones liver and gall bladder (while twisting to the left). Promotes deep relaxation. Relieves strain and stiffness of the spine and neck.

 

 

 

Abdominal Twist (Jathara Parivartanasana) Video
Abdominal Twist (Jathara Parivartanasana) Video

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