JATHAR PARIVRATASANA
Method of Practice
- Lie flat on your back on a yoga mat or a firm bed. Keep your legs straight and extend your arms out to the sides at shoulder level, forming a ‘T’ shape.
- Take a deep breath and raise both legs to a 90-degree angle. Alternatively, you may bend your knees and bring them toward your chest.
- As you exhale, slowly lower your knees toward the right side while turning your head to the left.
- Keep both shoulders firmly in contact with the floor. Hold the posture for a few seconds while breathing normally.
- As you inhale, return to the center and straighten your legs.
- Repeat the same sequence on the opposite side.
- Perform 3–5 repetitions.
Benefits of Jathara Parivartanasana (Supine Abdominal Twist Pose)
- Gently massages the abdominal organs, helping relieve constipation, gas, and acidity.
- Tones the muscles of the abdomen and waist.
- Strengthens and improves the flexibility of the spine and lower back.
- Particularly beneficial for gastritis, acid reflux, constipation, indigestion, sciatica, back and neck pain, and menstrual pain and cramps.
- Also serves as a supportive practice for urinary bladder disorders, insomnia, mental stress, depression, excess abdominal fat, and physical fatigue.
Contraindications
Do not perform this pose if you have:
- A spinal or hip disorder.
- Rheumatoid arthritis or severe arthritis.
- Hernia.
- Pregnancy.
- Menstruation.
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