Twist, release, strengthen, and relax with Revolved Abdomen Pose…
Revolved Abdomen Pose (Jathara Parivartanasana) – also known as Belly-Revolving Pose, Revolved Belly Pose, Belly Twist Pose, or Reclined Straight-Leg Twist – is a beginner-to-intermediate supine yoga pose that stretches the spine, hips, and abdomen. It may also relieve pain and stiffness in the back, hips, chest, and shoulders, and strengthen and realign the spine and spinal muscles. As with other yoga twist poses, this pose is believed to help improve digestion and detoxify the body. It is also thought to restore balance to your body and mind, and relieve fatigue, stress, and anxiety. It’s truly a wonderful pose, and if you haven’t tried it yet, it’s time to learn how!
However, those with back injuries or disc issues, or those with recent or chronic injuries to the knees or hips should avoid this pose.
To modify the pose, if you need to, you can keep both knees slightly bent during the twist. You may wish to place a folded blanket between your knees. You can also rest your feet or legs on a folded blanket or block to make it easier to relax in the pose.
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How to do Revolved Abdomen Pose:
- To begin, lie on your back with your knees bent and your feet flat on the floor. You can rest your head on a pillow or blanket if desired.
- Extend your arms out along the floor at shoulder-height with your palms facing down. Straighten your legs, reaching your heels up toward the ceiling. Align your heels directly over your hips. Keep your knees soft and slightly bent.
- Draw your low back down, so it is flat on the floor. On an exhalation, lower your legs to the left, twisting your spine and allowing your right hip to lift all the way off the floor. Allow the force of gravity to drop your legs all the way down. Allow your left foot to rest on the floor.
- Flex your feet and stack the outer edge of your right ankle on top of your left.
- Work toward bringing your torso and legs into a 90-degree angle, or slightly less. If your legs are angled up toward your left shoulder, you can clasp your left foot’s toes with your right hand’s fingers.
- Turn your head to the right. Soften your gaze toward your right hand’s fingertips. Keep your shoulder blades pressing down toward the floor and away from your ears.
- Hold the pose for 10-25 breaths. On an inhalation, slowly come back to center, raising your feet straight up to the ceiling. Bend your knees and hug them to your chest in Knees-to-Chest Pose (Apanasana) or Wind-Relieving Pose.
- On an exhalation, reach your heels up to the ceiling again. Repeat steps 3-7 on the opposite side.
- When you’re finished with the pose, hug your knees to your chest for a few breaths in Knees-to-Chest Pose. Then slowly exhale as you extend both legs along the floor.
Learn more at YogaOutlet.com…
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