Gently stretch your shoulders, relieve back pain, and more with Half Revolved Belly Pose…
Half Revolved Belly Pose (Ardha Jathara Parivartanasana) – also known as Supine Spinal Twist A or Belly Twist Pose – is a supine twist pose that offers a great stretch for the arms, shoulders, lower back, abdomen, and more. This gentle pose is suitable for yogis of all levels, and is also generally a safe twist for those in the early and mid-stages of pregnancy. Half Revolved Belly Pose helps to align the spine, improves posture, opens the lungs and shoulders, and can help to relieve back pain. It is often used by those recovering from back injuries or who have chronic back pain.
While this is a gentle pose, be sure to listen to your body and only take the stretch as deep as feels comfortable. Consult a doctor or yoga therapist to be sure the pose is suitable for you if you have recently suffered a back injury.
How to Do Half Revolved Belly Pose:
- Begin in Corpse Pose (Savasana), insides of your legs and feet touching. Slowly lift your feet and bend your knees, drawing the knees up to your chest. Extend your right arm away from your side, perpendicular to your body, and place your hand palm down on the floor.
- Inhale, and lift your hips, shifting them a couple of inches to the right before setting them down, keeping your tailbone long.
- Exhale and lower your knees to the left, rotating your hips in the same direction. Be sure to keep your shoulders pinned to the floor as you bring the outside of your left leg and knee to the ground. If you’re having trouble keeping your legs grounded without lifting your shoulders, place your left hand on your outer right knee and apply pressure to your legs.
- Exhale and turn your head toward the right, focusing your gaze on the thumb of your extended arm. Stretch through your arm to open up the shoulders, pressing them into the mat. Extend both arms out if you feel you can keep your legs firmly planted on the floor, reaching through both hands on either side to open your shoulders up further.
- Hold this position for 30-60 seconds or 5-7 deep, controlled breaths. To come out, lift your knees off of the mat and bring them up to point toward the ceiling. Lift your hips and shift them a couple of inches to the left.
- Repeat steps 3-5 on the other side.
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