[Pose Of the Week] One Leg Revolved Belly Pose (Beginner)

One Leg Revolved Belly Pose tutorial

Relax as you twist & stretch your core and lower body in One Leg Revolved Belly Pose…

One Leg Revolved Belly Pose (Eka Pada Jathara Parivarttanasana) – also known as One-Legged Belly Twist Pose – is a great beginner-to-intermediate yoga pose that helps align your spine, and stretches your hips, lower back, hamstrings, and abdominal muscles. This pose may help to prevent or relieve back pain, and is also thought to enhance circulation, improve digestion and relieve stress, anxiety and depression.

This is a gentle restorative yoga pose that is suitable for most yoga practitioners, but if you have injuries to your back, hips, or knees, or if you are in the third trimester of pregnancy, you should probably avoid this one unless instructed by your doctor and under the guidance of an experienced yoga instructor. If you have a neck injury, keep your gaze either towards your front leg, or upwards, rather than turning your head towards the back hand.

There are several variations of this pose. You can lessen the intensity by bending the front leg as pictured (also known as Supine Spinal Twist Pose), or increase the stretch by straightening it and holding onto the toes of your extended foot with your forward hand in the full pose.

How to do One Leg Revolved Belly Pose:

  • Begin lying flat on the back.
  • Bend one knee and bring it close to the chest with the other leg remaining straight. Let the lifted leg fall over to the opposite side of the body with an abdominal twist.
  • You can either keep the knee bent as mentioned above, or straighten the leg and hold the toes with your hand.
  • Stretch your opposite arm out flat on the floor with the palm facing up, and turn your head back to gaze towards the extended hand.
  • To come out of the pose, bend the knee of your revolved leg and bring it back to center, then straighten both legs on the floor.
  • Rest here for a breath or two, and then repeat on the opposite side.
See more + images at YogaPedia.com

 

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Rose S.


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