The Revolved abdomen pose, also referred to as the Supine spinal twist pose is a reclining twist yoga pose. In sanskrit, it is referred to as Jathara Parivartanasana.
Regular practice of this yoga pose helps in improving the flexibility of your hips and spine and tones the lower body.
Revolved abdomen pose steps, benefits and precautions
Meaning of Jathara Partivartanasana
The sanskrit name of this yoga pose is derived from three sanskrit words:
- ‘Jathara’ meaning abdomen or belly
- ‘Parivartana’ meaning revolved or twisted
- ‘Asana’ meaning pose
How to do Abdominal Twist Pose (Jathara Parivartanasana)?
Here is a step by step guide on how to do the Abdominal twist pose or Jathara parivartanasana.
Lie down on a yoga mat straight on your back. Both your hands will be on the sides of your body in such a manner that your hands along with your spine will be forming a T shape.
Palms of both your hands should be facing in the downward direction.
Keep both your knees together and bring them to your chest. Your knees should be pointing straight up.
You will feel a stretch in your groin area and thighs when you try to do this. Ensure that your neck and head remain on the ground throughout this yoga pose.
Take a deep breath and while you exhale, move both your knees to the left side of your body by twisting your spine and lower back.
In the final position, your left leg will be touching the ground and both your legs will be connected on the sides. Try and move your knees as close to the left hand as possible.
Ensure that your back is completely on the floor or yoga mat and your upper leg is perpendicular to the spine.
Keep your eyes focused on the fingertips of your right hand. Hold the position for 30-45 seconds and keep breathing normally.
At no point, let your arms, neck, back or shoulder blades to be lifted from the ground.
To release the pose, breathe in and bring both your knees to the starting position together with the knees still bent.
Repeat the same steps on the right side.
Benefits of the Abdominal twist pose
- The abdominal twist pose or the supine spinal twist pose helps in making your hips and lower body flexible and tones your abdominal muscles.
- This yoga pose is extremely beneficial for older age adults who need help in maintaining their body flexibility. It provides a good stretch to the whole body and helps in improving blood circulation as well.
- With regular practice, Jathara parivartanasana helps in improving the flexibility of the spine and its overall health as well.
- For practitioners who are suffering from issues like Sciatica or have regular problems with upper or lower back pain, the Abdominal twist pose helps in getting long term relief.
- Since the asana provides stretching to your abdominal muscles, its regular practice also leads to an improvement in the overall functioning of the digestive system as well.
- The yoga pose leads to an improvement in blood circulation throughout the body and rejuvenates you. It also provides ample stretch to back and shoulder muscles.
Precautions and contraindications
- The Abdominal twist pose should not be practiced by women during pregnancy as it puts a lot of strain on abdominal muscles.
- Anyone who is suffering from an injury to their back, legs, knees or hips should not practice this yoga pose as it can lead to further aggravation of the injury.
- People who have problems like arthritis or gout should practice this yoga pose under the guidance of an experienced yoga practitioner.
- Since Jathara parivartanasana engages your abdominal and core muscles, you should practice this pose only with an empty stomach. It is best if you have a gap of at least 2 hours from your last meal before this yoga asana is practiced.