Jathara Parivartanasana: Meaning, How To Do, & Benefits

Jathara Parivartanasana, aka Revolved Abdomen pose, Belly twist, or Spinal twist, is a supine pose, holds a significant place in Iyengar yoga tradition. In this pose the abdomen undergoes twisting while lying down in a supine position.

The pose is a variation on Supta Matsyendrasana II (Supine Spinal Twist Pose II), but twist is achieved by resting the bent legs to one side on the floor and turning the neck and spine to the other.

Jathara Parivartanasana Meaning

Jathara Parivartanasana is made up of a combination of 3 Sanskrit words Jatra, Parivartan and Asana, in which Jatra – which means belly, Parivartan means revolving, and asana i.e. yoga posture.

Belly Twist Pose (Jathara Parivartanasana) is very good for the nervous system. It makes the hip and spine more flexible. Jathara Parivartanasana is also beneficial to detox the body. This asana is also said to be easy to relax and relieve fatigue. This asana is also known to relax and relieve fatigue.

Any asana can be very beneficial for our body if done properly. Let us know what is the right way to do Jathara Parivartanasana.

Practice Guide to Perform Jathara Parivartanasana (Belly Twist Pose)

It proceeds to break down the pose into manageable components, providing detailed instructions on body positioning, alignment, and breathing techniques essential for executing Belly Twist Pose correctly. Illustrations or images may accompany the instructions, aiding practitioners in understanding the nuances of each step.

Preparatory Poses

1. Waist Rotating Pose (Katichakrasana)
2. Sage Marichi Pose C (Marichyasana C)
3. Twisted Pose (Vakrasana)
4. Supine Spinal Twist Pose II (Supta Matsyendrasana II)

How to do Belly Twist Pose

Starting Position: Lie down on your back with your arms extended to the sides in a T-shape, palms facing down. Keep your legs extended.

Bend Your Knees: Bend your knees towards your chest, keeping your feet on the ground. This forms a 90-degree angle with your knees.

Twist: Exhale and drop your knees gently towards the right side of your body. Keep your shoulders grounded. Try to keep both shoulder blades in contact with the floor.

Head Position: Turn your head to the left, opposite to the direction of your knees, and gaze towards your left hand. Keep your neck comfortable.

Hold the Pose: Stay in this twisted position for about 30 seconds to a minute, breathing deeply and evenly.

Return to Center: Inhale and bring your knees back to the center.

Repeat on the Other Side: Exhale as you lower your knees to the left side, turning your head to the right, and hold for the same duration as the other side.

As mentioned above,This pose is great for stretching the spine, hips, and lower back, as well as aiding digestion. Remember to practice it gently and listen to your body.

Follow-up Yoga Poses

• Cobra Pose (Bhujangasana)
• Corpse Pose (Shavasana)
• Reverse Corpse Pose (Advasana)
• Locust Pose (Shalabhasana)

Precautions & Contraindications

• Always listen to your body and not force yourself into any position that causes pain. If you have any pre-existing conditions or injuries, it’s advisable to consult with a yoga instructor before attempting Belly Twist Pose.
• People suffering from herniated disc should not perform this posture.
• If you are suffering from any rheumatic disorder like fibromyalgia  must avoid this pose.
• Skip this practice during the recovery period of abdominal or hip replacement surgery.
• People who have back pain cannot move their legs up to 90 degrees. They should move them as much as they can.

Benefits Of Jathara Parivartanasana (Belly Twist Pose)

Stretches the spine: The pose stretches the spinal muscles from the bottom to the crown of the head and improves spinal flexibility.

Lower Back Strength: Belly Twist engages the muscles of the lower back, helping to strengthen and stabilize this area, potentially reducing discomfort and improving posture.

Body relaxation: Jathar Parivartanasana not only strengthens the physical muscles, it also provides relaxation to the body, which cures problems like fatigue and lethargy.

Improves Digestion: Regular practice of Supta Vajrasana can aid digestion, relieve gas, and alleviate digestive issues.

Spinal Health: It helps in lengthening and aligning the spine, reducing stiffness.

Conclusion

Jathara parivartanasana, often referred to as the Belly Twist, a sense of relaxation to release the toxins out of the body. It is easily accessible for beginners that relatively easy to perform and can be done by all, from child to young.

Like all twists, Jathara Parivartanasana helps to calm the body after practicing intense backbends and deep standing hip openers.