JATHARA PARIVARTANASANA (SUPINE TWIST)
Jathara = Abdomen, stomach; Parivartana = revolving; twisted; As
From a supine position, arms are relaxed and shoulders move down and away from the ears. From the right: The right knee is bent and drawn toward the chest. All ten fingers are interlaced on the shin bone just below the knee. The heel is pressed out as the knee and thigh are drawn in toward the right arm pit. The rib cage is avoided. Both shoulders are equally relaxed down and away from the ears. The spine is lengthened as space is created between the vertebrae with each inhale. Each exhale relaxes the entire spinal column. The left hand draws the knee over the torso to the left. The hand remains in contact with the knee as the right arm reaches out to the right side. Gaze is out over the right fingertips. Chest is open and shoulder blades are wide apart. Shoulders remain relaxed away from the ears.
Benefits of the posture:
- good for digestion and elimination
- opens the rib cage for fuller breathing
- opens the spine, hydrating the discs for better nutrition and flexibility
- reneutralizes the spine