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Jathara Parivartanasana: The Two Knee Spinal Twist Pose

Jathara parivartanasana (Ja-THAR-ah pari-var-tan-AHS-anna), also known as the two knee spinal twist pose, is restorative posture that encourages mobility and movement throughout the spine and entire back while improving digestion and stimulating self-esteem and confidence.

Tips:

This restorative posture stretches the spine, chest, and back.

Physical Benefits:

  • Encourages movement and mobility in the spine and vertebrae.
  • Stretches the chest, shoulders, lower back, hips, middle spine, and upper back.
  • Alleviates pain or stiffness in the lower back, spine, and hips.

Energetic Benefits:

  • Massages, stretches, and tones the internal organs.
  • Improves digestion.
  • Stimulates the svadisthana chakra, associated with creativity, confidence, self-esteem and sexuality.

Mudra: Prana Mudra

Prana mudra is believed to elicit our life force, or prana, and activate the svadhistana (sacral) chakra that is stimulated through this pose.

With each hand, place the tips of the thumb, ring finger and little finger together. Keep your other fingers extended.

Mantra:

Self Loving Mantra

The two knee spinal twist pose helps encourage mobility and movement within us, and also brings about a sense of confidence and sexual self-esteem that can be enhancing by self-loving mantras. For this pose, “I am confident in my decisions” and “I am becoming” are two excellent self-affirming mantras to help you realize this newfound mobility and esteem.

Preparatory Poses:

  • Bridge pose | Setu bandhasana
  • Wind release pose | Pavana muktasana

Follow-Up Poses:

  • Reclining bound angle pose | Supta baddha konasana
  • Savasana

Adjustments/Modifications:

  • If the knees do not rest easily on the ground, place your knees and feet on a large pillow.
  • If the twist feels too deep for your lower back, first try placing a pillow between your knees or move your knees below the height of your hips.
  • To deepen your twist, place your right hand on your left knee (closest hand) and press your knees down.

Step-By-Step:

  1. Begin by lying on your back, feet on the ground.
  2. Lift your feet off the floor, knees together and feet together and open your arms out to the sides.
  3. Exhale to slowly lower both legs to the left. Keep your knees at about hip level and at a 90-degree angle.
  4. Open your arms out to the sides and encourage your right shoulder to soften toward the ground.
  5. Hold for at least three rounds of breath.
  6. To exit, press both hands into the floor at shoulder level and contract your abdominal muscles. As you inhale lift your knees and feet up over your chest. Hold onto your knees with both hands.
  7. As you exhale, draw your thighs down into your chest as you lift your head and chest into the thighs and knees. Avoid lifting your shoulders as the head rises to the knees.
  8. Lower your head and shoulders to the floor and repeat on the other side.

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