Yoga Yoga Poses Revolved Twist

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Steps :

1. Lie supine on the floor with your arms at your side in the Shavasana or the Corpse Pose.
2. Lift up both arms on either side of your body to shoulder level with your palms facing outwards.
3. Inhale and lift your right leg straight up into the air. Your left leg should be straight on the floor. Do not bend your knees.
4. Exhale and slowly attempt to bring your right foot towards your outstretched left palm by twisting your torso. Keep in mind that both the legs should continue to be held straight.
5. To increase the intensity of the stretch you can also turn your head to the right.
6. Inhale and bring your right leg back up until it is perpendicular to your body and the floor. Place the right leg back on the floor.
7. Repeat these steps with the left leg on the opposite side.

Precautions :

• First and foremost, it is of utmost importance that the posture be performed in the correct manner.
• The best way to ensure this is to perform the exercise under the guidance of a trained yoga instructor.
• Remember to pay attention to your breathing patterns as well.
• Breath is an integral part of any yogic practice and must not be ignored if you wish to reap the full benefits of the exercise.
• The Jathara Parivritta Asana places some amount of stress on the spinal column and lower back. As such it must not be performed by anyone who has suffered a spinal injury.
• If you have a weak back, consider performing this pose with your knees bent.
• Do not perform the Revolved Twist pose on a full stomach.
• Pregnant women and people suffering from any pre-existing medical conditions should consult their doctor before taking up any new form of exercise, including yoga.

Beginner’s Tip :

• Perform this asana with your knees bent instead of keeping them straight.
• When you raise your leg to the sky, bend your leg so that your heel rests on your buttock. Now twist your torso and attempt to touch your knee to the floor on the opposite side.
  
  

Benefit to Body Part :

• This is an excellent posture for toning the core muscles of the abdomen and back.
• The Jathara Parivritta Asana also helps in getting rid of stubborn abdominal fat. It is especially effective in reducing ‘love handles’.
• This posture also provides a good workout to the side obliques.
• The leg lifts also help to tone the muscles of the lower abdomen.
• The Revolve Twist pose also provides a deep stretch to the back and the spinal column.

Therapeutic Applications :

• The posture helps to provide a massage to the organs of the digestive system. It promotes the circulation of blood and improves the efficiency of these organs.
• It is beneficial in the treatment of common ailments of the digestive system including constipation, diarrhea, flatulence, and Irritable Bowel Syndrome.
• It also helps in correcting any problems with the alignment of the spine.

Variations :

• The first variation, as has already been discussed earlier, is to perform the posture while keeping the knees bent. This variant reduces the difficulty of the pose and is an excellent option for beginners and those with back problems.
• You can slightly increase the intensity of the stretch even while keeping your knees bent by clasping the outside of your right knee with your left hand and using the hand to make the knee touch the opposite floor. The converse of this should repeated on the opposite side.
• Once you have mastered the normal variations for the Half Revolved Twist pose, it is time for the advanced method. In this variation, instead of keeping one leg flat on the floor at all times, both legs are involved in the twisting action. Thus, you will first raise both your legs until they are perpendicular to the floor and then while keeping your knees straight and feet together, slowly bring both legs to one side and attempt to touch the floor while twisting your torso. Return to the starting position and repeat the process on the other side. This variation greatly increases the difficulty of the stretch and should only be attempted by advanced practitioners.
• Turning your head to the opposite side to which your feet are facing also increase the intensity of the stretch.
• You can also practice holding the stretch for a few seconds to further amplify the benefits of the Jathara Parivritta Asana.

Preparatory Poses :

The Shavasana (Corpse Pose) is one of the best preparatory poses for the Revolved Twist pose. In order to perform the Shavasana lie flat on your back with your legs straight and your arms at your sides. Breathe in and out slowly as you clear your mind in preparation for the Jathara Parivritta Asana

Revolved Twist

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