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Jathara Parivartanasana (Belly Twist) – How To Do It Right

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Lie on your back, keep arms out to sides, palms downwards. Bend both knees into chest. While exhaling drop both knees as close to the left arm, twisting spine and low back. Keep shoulders flat on floor, close eyes, and relax and let gravity keep knees down. Breathe and hold for 6-10 breaths. Repeat on opp side. Avoid if pregnant or if you have knee ligament injury.

Steps

  • Lying on your back, bring your arms out to the sides with the palms facing down in a T position.
  • Bend both knees into the chest.
  • While exhaling drop both knees over to the left side of your body, twisting the spine and low back. Slide the knees as close to the left arm as possible. Look at finger tips of your right hand.
  • Keep the shoulders flat to the floor, close the eyes, and relax into the posture.
  • Let gravity pull the knees down, so you do not have to use any effort in this posture.
  • Breathe and hold for 6-10 breaths.

Tips to remember

  • Remember to gently twist the spine while crossing the leg over.
  • Work within the range of your own ability.
  • Don’t force the knee to touch the floor, be gentle!
  • Try and keep the shoulder blades on the floor.

Benefits

  • The back gets strengthened along with the spine and all abdominal muscles.
  • It eases stiffness and increases flexibility in the shoulders, chest, hips, lower back and spine.
  • The pose helps in proper digestion.
  • Blood circulation throughout the body improves.

Contraindications

  • Hip pathology
  • Pregnancy
  • Knee ligament injury

 

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

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