Jathara Parivartanasana
Abdominal twist
Chinese Taoist call the belly the "elixir field". When in the womb the umbilical cord nourishes us the naval contains a reservoir of life force, a gift from our mothers.
Twists promote equanimity and balance, openness and acceptance that dispel the negative qualities of an imbalanced stomach. The expression, “butterflies in your stomach,” perfectly describes the edgy agitation of anxiety and worry, excessive thinking and doubt that is symbolic of an unbalanced stomach.
Benefits:
Physical:
Method A: For beginners
Props:
The intention of this pose is to keep both shoulders on the floor rather than making the knees touch the floor.
If the knees don't touch the floor they can rest on a folded blanket to foster relaxation.
Jathara Parivartanasana can become increasingly difficult as it builds up to its full expression.
Method B:
Twists promote equanimity and balance, openness and acceptance that dispel the negative qualities of an imbalanced stomach. The expression, “butterflies in your stomach,” perfectly describes the edgy agitation of anxiety and worry, excessive thinking and doubt that is symbolic of an unbalanced stomach.
Benefits:
Physical:
- Eases neck and back tension
- Realigns the spine
- Soothes the nervous system
- Hydrates the spinal disks
- Improves digestion
- Improves breathing
- Stretches the chest, shoulders, lower back, hips, middle spine and upper back
- Rejuvenating
- Calming
- relaxing
Method A: For beginners
- Lay on the back with arms out to the side at shoulder height
- Bend the knees with the feet on the floor
- Take a breath in
- exhale and lower the knees to the right
- Hold for several breaths
- Inhale as the knees come back up
- exhale and lower the knees to the left
- hold there and breath
- Inhale as the knees come back up
- Rpt x 3
Props:
The intention of this pose is to keep both shoulders on the floor rather than making the knees touch the floor.
If the knees don't touch the floor they can rest on a folded blanket to foster relaxation.
Jathara Parivartanasana can become increasingly difficult as it builds up to its full expression.
Method B:
- Lift the feet up off the floor and lower the knees to one side without letting the feet touch the floor
- Repeat the other side
Method C:
- Cross the right knee over the left
- if you are flexible enough, wrap your right foot around the left calf muscles, as in Garudasana.
- Move your hips slightly to the right, and drop your knees to the left.
- Bring the legs back to the center and repeat the asana on the opposite side.
Method D:
- extend the legs straight up into viparita Kirani and then lower them to the right
- return legs to center then lower them to the left
- To make this even more challenging hold the legs hovering to the side.