Jathara Parivartanasana A & B (Supine Spinal Twist A & B)

Physical Benefits

Jathara Parivartanasana (JUT-ah-are-uh par-ree-VAR-tuh-nuh-suh-nuh) tones the spinal column and removes stiffness of the spine and shoulders. It also helps stimulate the large intestines and elimination. Jathara Parivartanasana A (bent knees) is a great pose to take after a long standing asana practice and back extensions.

Energetic Benefits

Reclining poses have a calming effect on the body and mind. Because it is also a reclining twist, this asana releases the tensions and emotions that we carry in our back body, especially the shoulders. When we worry, we tend to close our chest and round our back. This asana helps us stimulate and release the tightness of the back body muscles. This will help us open the chest cavity and refresh the mind.

Contraindications

Those with back body or any spinal injuries should only attempt Jathara Parivartanasana A. Women who are menstruating and ladies who are pregnant should not do Jathara Parivartanasana B, which requires abdominal strength and tightening of the abdominal muscles. Jathara Parivartanasana A can be taken by keeping the knees on the floor. Keep a bolsters to rest the lower portion of the legs; this is more restorative.

Going into the Pose

Jathara Parivartanasana A

Jathara Parivartanasana B