Hatha Yoga Poses - Jathara Parivartanasana | YogaRenew

Transcript

namaste welcome back i'm radha deviant here with yoga renew today we're going to explore um a reclined a c laying down asana called chatara bharivartanasana chatara means stomach abdomen buddy vatanasana a twist so it's a great asana great pose to release stagnation constipation in the stomach wind or a really good pose also just to get a good twist in the spine as always in my practice we shall open up with the three arms so come to a comfortable seat straight back hands to anjali mudra pray our hands take your humble bow gazing to the space between the eyebrows take your breath in [Music] oh we we'll stretch our legs as you just came from the opening of the three arms lay down on your back okay hug the right knee in right knee into the chest roll the right hip one direction another direction now pull the right knee a little bit more towards the armpit and feel the deep stretch on the right glue and the hamstring we'll begin now slowly taking the actual asana of jathara parivartanasana so bring the right leg back to a comfortable position neutral left hand outside your right leg stretch the right arm out to the side first turn your right side of the face so turn your head to the right now that the eyes have faced the right side you can work on making the spine manipulating the spine to twist to the left so really slowly begin to bring this top knee the right knee and roll him over and over and over keep going keep going and bring the right knee to the left and you or us will keep twisting and turning our head to the right two things are gonna happen you have the option of working on trying to get your right shoulder down and leaving the left knee at a nice neutral position in its twist or you have the option of trying to bring your right knee down all the way to the floor but then your right shoulder will rise up so please for now work on trying to get the right shoulder down rather than the top knee because you're already getting the spinal twist so work on the right shoulder down as you twist and use your left hand to prompt the right knee to go down and twist to the left side and once you've found your maximum twist to the right with your twist to the left with your right leg just close your eyes and breathe into the belly take some belly breath as it is a a stomach a reclined spinal twist jathara stomach and in every exhale see if you could twist a little bit more deeper and then you're going to slowly release slowly release don't be in a rush hold your right knee back into the chest and then lower the right leg down shake off your legs i'll change position as we're now doing the left side hugging your left knee into your chest same warm up as we do it on the right roll the left hip one way i tend to always go clockwise and roll the left hip the other way so for me anti-clockwise stop the rolling and bring the left knee even higher up towards the armpit or shoulder so you feel the pressing of your of your left groin and the and your left inner hip now to do the actual asana the actual asana of jata parivartanasana on the left release the left leg slightly stretch the left arm out parallel turn your head to the left right hand outside your left knee you're going to really deeply and slowly exhale the left leg all the way to the right it's in the exhales that we twist so as i keep bringing the left knee to the right you see how the spine are starting to twist manipulating the spine to turn and twist to the right i'm keep looking at my left hand and then there's a moment where you need to stop and then we stop and we just hang out naturally enjoying this beautiful asana after about three or four breaths i think we could go deeper so now i'm going to continue rolling rolling that left leg to the right pressing and trying to bring my left shoulder also to the ground remember the same discipline on the right side when i said that you'll either have your left shoulder up and the top knee down all the the bottom shoulder down and the top knee up with practice you will slowly after time and practice you'll get the you'll get the shoulder and the top knee down but then it's a deep twist on your spinal cord so find your maximum now close your eyes and just exhale into this lovely pose and now open your eyes and take a breath in hug your left knee break the pose slowly and peacefully hug your left knee in also hug your right knee in roll the sacrum both directions we'll do one more because there's an advanced variation of this which could be eagle gorudasana legs so either you're still you're still with me you're going to hug your right knee in the first the first variation right your right arm out and you twist to the right you'll turn your head to the right but what you can do is now bring your right thigh over your left thigh so you have this eagle goru-dasana legs you could have both your arms out and then drop your hips your knees to the left and then goes to the right so this is a common quite a popular variation to do this reclined spinal twist all you do then is release change your legs so if you did the eagle goru-dasana variation your left thigh over your right thigh scooch to the left side of your mat and your knees drop to the right as you turn your head to the left all do the same pose that we began with the traditional variation get release hug your knees in roll uphang asana roll your hips both directions and then up you come to a seat ah that was a nice twist i hope he felt it was nice straight back and we'll finish with one arm so hands to prayer gay space between the eyebrows breathe in oh [Music] peace peace i will see you again soon be well