JATHARA PARIVRTTI: BELLY TWIST
Jathara Parivrtti is an asymmetrical supine twisting pose that focuses on the abdominal region, external obliques, glutes and lower back.
This is a good posture to release the back after doing any kind of back extension. Jathara Parivrtti is also excellent for releasing lower back stiffness and working in the abdominal region, helping to release tension for those people who have sedentary desk bound jobs. The pose is suitable for all students, but always be aware of your own flexibility and do not force the stretch use bolsters and cushions where needed.
The pose is fantastic for opening the glutes and the deep muscles of the pelvis. This particular group known as the lateral rotators originate from the sacral area, so a real 3 dimensional pelvic stretch can be felt from practicing the belly twist.
The spine will be rotating and passively lengthening, ringing and twisting the erector spine muscles that run either side of the back.
You must try and hold a neutral spine position to ensure that the twist is evenly distributed. You may feel that you want to flex the lower back to deepen the twist; this must be avoided, as it will put pressure on the discs. This is where bolsters should be used to support the legs.
The scalenes and the sternocleidomastoid muscles are passively lengthening.
ARMS AND SHOULDERS
The scapula of the upper arm will be pulling in towards the spine opening the front of the shoulder joint. Because the upper arm is twisting in the opposite direction from the legs, the pectoralis major and lattissimus dorsi muscles will be passively lengthening. The twisting and lengthening down the sides of the bodywill engage the deep and superficial fascia, which will give a real sense of opening into the ribs, spine and internal organs The majority of this stretch is felt on the side of the raised arm.
THE LOWER ARM
The lower arm position will lengthen the rhomboids and stretch away any tension caused by long hours of sitting in front of the computer.
STUART HAS BEEN PERFORMING HOLISTIC BODYWORK IN EDINBURGH FOR SIX YEARS, AND IS BASED AT MULBERRY HOUSE COMPLEMENTARY HEALTH CENTRE. HE HAS ALSO BEEN PRACTISING YOGA, DAOIST MEDITATION, QI GONG AND TAI CHI FOR THE LAST TEN YEARS. MULBERRYHOUSE.CO.UK