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  • Jathara Parivartanasana A - Belly Twist

    1 posts, 1 voices, 1232 views, started Sep 14, 2009

    Posted on Monday, September 14, 2009 by Deb Link

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    • Garnett
      Offline

      Here is a great stress reliever for the back:
      Jathara Parivartanasana A - Belly Twist

      1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend both knees into the chest.

      2. Exhale drop both knees over to the left side of your body, twisting the spine and low back. Slide the knees as close to the left arm as possible. Look at the right finger tips.

      3. Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knees down, so you do not have to use any effort in this posture.

      4. Breathe and hold for 6-10 breaths.

      5. To release: inhale and roll the hips back to the floor.

      6. Repeat on other side.

      Benefits + Contraindications
      Benefits: Belly Twist pose stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks. This pose is also beneficial for the digestive system when practiced on a regular basis.

      Contradictions: Recent or chronic injury to the knees, hips or back.

      Modifications + Variations
      Modifications: A) Place a folded blanket under the knees.

      Variations: Rest the left hand on the right knee adding more weight for gravity to pull the knees down.

      for a visual you could use this link:
      yogabasics.com/supine-twists/belly-twist-version-a.html



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