Poses >> Jathara Parivartansana

Jathara Parivartanasana

Jathara (stomach or belly)
Parivartana(to roll about and around)
This pose does exactly that; it turns the belly around and acts as a massage for the digestive organs.

1. Begin lying flat on the back on the floor.

2. Extend both arms straight out to the side so that they are parallel to the shoulders and extend the legs straight up to the sky so that they are vertical. The legs should be stiff and the inner thighs should roll in toward each other slightly. Reach up through the balls of the feet and stay here for at least one or two deep breaths.

3. On an exhale, slowly move the legs sideways down toward the floor to the right. If you are new to this pose, at first just go halfway to the floor. Make sure the back stays well on the floor. The left shoulder will attempt to lift up, but try to minimize this by pressing down with the arms.

4. Both legs should lower strongly together, not dropping forward at all, but, in fact, a bit backward toward the right hand. If going halfway feels comfortable, then keep lowering the legs so that the toes of the right foot almost touch the fingertips of the right hand. As far as possible, try to keep the lower back on the floor and turn the legs only from the hips. However, if you are in the full expression of the pose, the lumbar spin will be forced to come off the floor to a degree.

5. When the legs are near the outstretched right hand, move the abdomen to the left. Try to stay in this pose for at least a few deep breaths without straining. When ready to release, slowly bring the straight legs back to vertical. Pause at the top for a breath before switching sides.

Even though this pose is performed lying on the floor, it is very strong and challenging. The abdominal muscles work very hard in lowering the straight legs. If you find it to be too much, then putting a slight bend in the knees might be beneficial in releasing some of the pressure. Never hurry into this pose as it could pull kinks into the back. When practiced slowly and mindfully, this asana will help relieve sprains and catches in the lower back and hips. It is also good for reducing excess fat by stimulating the digestive organs in the body. This pose is one of my favorites!

Text and Video by Featured Yogamates Teacher: Vytas Baskauskas