Jathara Parivartasana is an abdominal twist performed in a reclined position. This asana lightens the hips and the spine and provides instant relief for back pain. It is a simple asana that tones and strengthens the buttocks and hips and develops overall energy.
Caution: Avoid practice when you have hip or spine injury, knee pain, colitis or cardiac problems.
Benefits: Prevents and relieves fatigue, back and hip pain, indigestion, reduces weight, especially the excess fat around the hips and abdomen.
Instructions
1.Lie down on your back, bend your right leg and hug the knee with both hands. With every exhalation, bring the knee closer to your chest. Feel the stretch in your buttocks, the massage in your spine and abdomen. Stay for 30 seconds with even breathing. Release the hug and straighten your leg. Repeat the knee hug with your left leg.
2. Bend both legs and extend your hands to the sides in line with your shoulders. Press your palms into the floor. Exhale and roll your hips to a side and rest your feet on the floor. Turn your head to the opposite side. Stay for few seconds with even breathing. Inhale and roll to the centre. Exhale and roll to the other side. Do this roll several times. Straighten your legs and rest your body in a supine position for few seconds.
Tight hips and stiff spine can be one of the reasons for many health issues. Jathara Parivartasana removes stiffness and pain from the spine and hips, improves flexibility and strengthens the muscles that support and hold the hips and trunk in place. Include this asana in your everyday yoga session in the morning and after a stressful day ■
Geeta Iyer is an experienced yoga acharya, author of the international award-winning book ‘Illuminating lives with yoga’. For details visit www.geetayoga.com
— geetayoga@gmail.com