JATHARA PARIVARTANASANA

Description

JATHARA PARIVARTANASANA Asana group: sitting poses, twists Translation of the name from Sanskrit: • jathara — stomach, abdomen; • parivartana — turning, rolling. 1. Setup Starting position: lie on the back. Stretch the arms out to the sides in one line. With an exhale, bend the knees and take them to the side, lowering them toward the mat. Turn the head in the opposite direction. Keep both shoulders on the mat. Breathe evenly. Then return the knees to the center and repeat on the other side. 2. Simplified and advanced variations Simplified variations: • keep the knees bent and lower them only partway; • place a block under the knees. Advanced variations: • straighten the legs and lower them to the side; • take the raised leg with the opposite hand. 3. Injury prevention Keep both shoulders grounded. Do not force the knees to the mat. Support the legs with a block if the lower back is sensitive.

Effects

• digestion
• flexibility
• strength