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Jathara Parivartanasana
(Revolving Abdomen Pose)

How to perform Revolving Abdomen Pose

Lie down on your back, extend your arms to the sides in a T-shape. Bend the knees and plant the feet into the ground, hip-width apart. As you inhale, drop the legs gently to one side, using your core muscles to keep your torso and shoulders grounded.

What is Jathara Parivartanasana?

Jathara Parivartanasana, or Revolving Abdomen Pose, holds a significant place in Iyengar yoga tradition. This asana embodies the balance of physical and mental harmony, as it promotes the well-being of both body and mind.

How and when is it done?

Jathara Parivartanasana is usually performed as a supine twist, requiring a steady and attentive approach. To begin, practitioners lie flat on their back, extending their arms out to the sides, forming a “T” shape. The knees are bent, and the feet rest firmly on the ground, hip-width apart. Taking a deep breath, the legs gently drop to one side, with the support of the core muscles, until the knee of the top leg rests on the floor. The shoulders remain grounded, and the opposite arm stretches outwards, creating a gentle spinal twist. Holding this position for a few breaths, the asana is then repeated on the other side.

One of the most striking aspects of Jathara Parivartanasana is its versatility. It can be practiced at any time of day, but many practitioners find it particularly beneficial as part of their morning or evening routines. In the morning, it serves as an invigorating stretch, awakening the body and preparing it for the day ahead. During the evening, it aids in unwinding and releasing tension accumulated throughout the day, promoting restful sleep.

What are its benefits?

The benefits of Jathara Parivartanasana are manifold. Firstly, this asana provides an excellent way to stimulate and massage the abdominal organs, enhancing digestion and alleviating any digestive discomfort. It also stretches the spine, shoulders, and hips, which can improve overall flexibility and relieve tightness in these areas.

Moreover, the twisting motion of Jathara Parivartanasana offers therapeutic benefits for the nervous system. As the spine is gently rotated, it helps to calm the mind, alleviate stress, and reduce anxiety. The conscious breathwork involved in the pose further aids in relaxation, creating a sense of inner peace and mental clarity.

For those who spend long hours sitting at a desk or engaged in sedentary activities, this asana can be a remedy for lower back pain and stiffness. It encourages proper spinal alignment and counteracts the effects of prolonged sitting, ultimately promoting a healthier posture.

Spiritually, Jathara Parivartanasana is believed to stimulate the Manipura Chakra, also known as the solar plexus chakra. This energy center is associated with personal power, self-confidence, and transformation, and regular practice of this asana can help balance and activate this vital energy point.

In conclusion, Jathara Parivartanasana is a potent and versatile yoga pose that offers an array of physical, mental, and spiritual benefits. Its accessible nature makes it suitable for practitioners of all levels, allowing them to experience the profound effects of this gentle yet powerful asana.

Which poses go well with Jathara Parivartanasana?

Jathara Parivartanasana complements a well-rounded yoga practice when paired with complementary poses such as Bhujangasana (Cobra Pose) for strengthening the back, Paschimottanasana (Seated Forward Bend) for deep stretching, and Virasana Forward for relaxation and counterbalance. Together, these poses enhance flexibility, core strength, and overall harmony in the body and mind.