Jathara Parivartanasana-A (Supine Spinal Twist-A) Benefits, How to Do by Yogi Ritesh- Siddhi Yoga

Transcript

Namaste Friends I am Ritesh and today our topic is supine spinal twist also known as Jathara Parivartanasana A so it is one of the finest pose to neutralize and restore your spine it's very relaxing and as you progress with this posture you'll find you can from a relaxing posture you can really make it intense so it depends what are you aiming for are you aiming for relaxation are you aiming for a little bit of core activity really strengthening your core so all depends upon what is your aim but before you get into the practice it's very important to know that people with back pain shoulder injury so basically a back injury or shoulder injury should avoid this pose also if women sign pregnancy just don't do this pose because quite a compression on your abdomen so friends it comes into a beginner level or intermediate level supine hip opener twist and before we get into the practice it's very important to focus some of the asanas so we call it a preparatory poses the asanas are you need to do before so we have bridge pose we have wind releasing pose and a supine pose so these are the asanas you need to practice before you do a supine belly twist friends now let's get into the pose so posture starts with a supine position so we lie down on our back so make it a point a habit to always lie down from the sides not like this okay but if we have a strong core no problem so from here I take my arms to the Sides okay so both the arms go to the sides I bend the knees now if I want to make this posture really very easy and I want to give a nice flexibility distressing restorative so I take the knees to the chest inhale and I my eggsy I twist I relax my neck and shoulders not my head position it can be towards the ceiling or it can be towards the opposite side and I breathe now see that the knee are stacked each other the hips are stacked on each other and you twist breathe in and breathe out that's very relaxing and restorative as I breathe in I come back this variation is quite relaxing and distressing now for the really make it intense you want to get into that intermediate level of this pose so instead of keeping the knees to the chest I keep the legs to a 90 degree angle and keeping the legs to a 90 degree angle inhale and then I slowly slowly slowly use your core and now it's relaxing so once the knee comes on the floor its very relaxing but when you are into that movement into the transition that is where your Core works harder so what you can do is you can also add a dynamic movement so inhale exhale inhale exhale you can go on both the sides you can go on the left-hand side you can go on the right-hand side and you can keep moving like a wiper front to back but not keeping the knees on the floor because the time you keep the knees on the floor it's quite relaxing and distressing friends that was your twisting of your spine it's the number one that is Jathara Parivartanasana A so it builds strength in your core it gives nice flexibility to your erector spinae muscles it is distressing it is detoxifying it reduces back pain improve digestion function it elevates gas and constipation so friends it is it's lot of therapeutic effect this posture has so it relieves also menstrual discomfort so just be careful people with back injury or neck injuries should avoid the pose pregnant women should not do that pose friends that was your supine belly twist -A okay so in case you like my video don't forget to hit the like button and do and yes if you have any suggestions or comments please mention in the comment section below Namaste :)