Jathara Parivartanasana Modification
(Belly Revolving Pose)
START: Lie flat on your back, bend your knees and place your feet flat on the floor. Stretch both arms out to each side of the body, in a T shape. Take a moment to breathe and center yourself.
BREATHE: Exhale and lift the feet until the shins are perpendicular to the floor. Take a few breaths in this position and before moving on. Exhale, move both legs sideways and to the right, moving toward the floor. Try to keep the back on the floor. In the beginning the left shoulder may lift off the floor, with practice that will improve with practice.
PATIENCE: Keep the knees close together and hold for 20 seconds, moving back to perpendicular on an exhalation. Stay for a few breaths and then repeat on the other side. Come back to perpendicular and gently lower the legs when ready to complete the pose. As you get stronger, try straighten the legs.
BENEFITS: This pose has many benefits, including reducing excess belly fat! It is believed to tone the liver, spleen, and pancreas, while strengthening the intestines, helping with gastritis. Gentle twisting can also be excellent for those suffering from back pain.
CONSIDERATIONS: If you are just starting to practice and have a bulging or fragmented spinal disc, twisting in the direction of the bulge may put pressure on the disc and cause more discomfort. You can alleviate this discomfort by placing a yoga block under the knees while in the twist. If you suffer from sciatica or SI joint pain, it is helpful to keep a yoga block between the thighs when doing this pose.
The most important thing to remember is to go slow and listen to your body. Try it at home and talk to your Yoga Vie yoga teacher about other modifications that meet you where you are today! Try the short sequence below and give the Jathara Parivartanasana modification a go.
Twist It Up Home Practice
Supta Pandanguthasana I, II, emphasis on III
Adho Mukha Svanasana (5 breaths)
Uttanasana (5 breaths) - Roll to standing
Surya Namaskar A (x1)
Surya Namaskar B (with low lunge variation x1)
Surya Namaskar B (high lunge variation x1 and traditional x1)
(Prasaritta Padottanasana with twist in between right and left sides)
Setu Bandasana (dynamic movement up and down)
Jathara Parivartanasana modification (3x each side)