jathara = abdomen · parivartana = to completely revolve · asana = pose
1.?Lie on your back with your knees drawn into your chest. Inhale and exhale several times to lengthen the connective tissues in your lower back.
2.?Set your arms out to your sides at shoulder level, palms turned up. On an exhale, sweep your knees right and draw them toward your right elbow.
3.?Actively stretch your left arm in opposition to your legs to provide a counterpoint to the twist. Imagine that the arm is weighed down by sandbags. At the same time, ground your left shoulder blade.
4.?With each exhalation, revolve your abdomen to the left, away from your knees. Keep your low back energized by actively drawing your lumbar spine inward (as in a small back arch) to stabilize your core and deepen the twist.
5.?Feel how your skin, connective tissue, organs, and spine rotate with each breath. Stay for 30 seconds before actively swinging your knees back up to center. Repeat on the left.
Avoid These Common Mistakes
Don’t allow your knees to shift below your pelvis. This places pressure on the low back and leaves the lumbar vertebrae vulnerable to strain. With knees drawn upward, the spine, paraspinal muscles, and organs are appropriately revolved.
Don’t let your left arm and shoulder blade lift off the ground. This negates the counterpoint to the twist, leaving your shoulder, neck, and upper spine vulnerable to strain.
About Our Pro
Tias Little is the founder of Prajna Yoga (prajnayoga.net) in Santa Fe, New Mexico, and the author of three books, including ?Yoga of the Subtle Body. His teachings interweave various disciplines, including meditative arts, classical yoga, and Buddhist studies.
Source: Yoga Journal