Yoga Journal

Poses of the month

Jathara Parivartanasana

jathara = abdomen · parivartana = to completely revolve · asana = pose

Revolved Abdomen Pose

Benefits

Generates elasticity and strength in the core; twists or “wrings” abdominal organs to improve circulation throughout the gut

Instruction

1 Lie on your back with your knees drawn into your chest. Inhale and exhale several times to lengthen the connective tissues in your lower back.

2 Set your arms out to your sides at shoulder level, palms turned up. On an exhale, sweep your knees right and draw them toward your right elbow.

3 Actively stretch your left arm in opposition to your legs to provide a counterpoint to the twist. Imagine that the arm is weighed down by sandbags. At the same time, ground your left shoulder blade.

4 With each exhalation, revolve your abdomen to the left, away from your knees. Keep your low back energized by actively drawing your lumbar spine inward (as in a small back arch) to stabilize your core

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