Jathara Parivartanasana Two Ways

Jathara Parivartanasana, or Knee down twist, is an interesting yoga pose. Depending on the type of yoga you study, you may have done this pose a couple of different ways. Because of this, I’m teaching two versions.

The first version with one leg lifted is, in my opinion, less intense than the second version with two legs lifted. However, when you lift both legs, you use your core muscles to create your spinal rotation. It’s your practice; you decide which works best for you.

Regardless of which version of this pose you do, you will receive the benefits of a twisting pose. These benefits include reduced stress, abdominal massage to stimulate the intestines, and muscle strengthening for spinal health.

Jathara Parivartanasana-One Leg Lifted

  1. Use ujjayi breathing.
  2. Begin on your back with your knees bent, heels in line with your SITs bones.
  3. Broaden your collarbones and reach your arms straight out from the shoulder with your palms up. This should resemble a “t.”
  4. Engage your abdominals, press into your feet and, without changing the shape of your spine, lift your hips slightly off the floor.
  5. Shift your hips over to the left so that you lower down onto your right glute. This means that your left glute is lifted.
  6. jathara parivartanasanaExtend your right leg so that it is straight. Flex the foot. Press the back of the heel into the mat to help anchor this leg.
  7. Place your left foot just above or below your right knee. (Don’t ever place your foot on your knee.)
  8. Keep your shoulders and rib cage grounded as you allow your spine to rotate and lower your left leg toward the ground.
  9. As your spine twists, look at your left hand.
  10. To increase the stretch, you can gently rest your right hand on your left knee.
  11. Hold here for 5-8 breaths.
  12. Rotate back to center, bend both knees, press through the feet to lift your hips and move back to center.
  13. Repeat steps 4-12 and switch sides.

Jathara Parivartanasana-Both Legs Lifted

  1. Use ujjayi breathing.
  2. Begin on your back with your knees bent, heels in line with your SITs bones.
  3. Broaden your collarbones and reach your arms straight out from the shoulder with your palms down. This should resemble a “t.”
  4. Engage your abdominals and lift one leg to Table top, then the other.
  5. Inhale to activate your abdominals.jathara parivartanasana
  6. Exhale to rotate onto your right hip, lowering both legs to the right. As your knees lower, make sure that your knees and ankles stay connected. Also, try to keep your left shoulder connected to the mat.
  7. Turn your head and look at your left hand.
  8. If you’d like to increase the stretch, you can gently place your right hand on your left knee. Also, you can straighten your legs.
  9. If you’d like to decrease the stretch, you can place blocks or bolsters under your knees or thighs. These props will support your legs and prevent you from rotating further.
  10. Hold for 5-8 breaths.
  11. To come back to center, deeply engage your abdominals and rotate back to center.
  12. Repeat steps 6-11 to complete the other side.

Jathara Parivartanasana Video

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Here is a video for visual learners.

What is your favorite way to rotate? Let us know in the comments below.

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About Sarah Stockett

Hi! I'm Sarah, and I'm a certified Pilates and yoga instructor with a passion for pain relief. When I'm not working with clients, I'm researching the best ways to get rid of pain. Do you want to learn how to practice yoga and Pilates safely in your own home? Or, do you want to know all my tips and tricks for pain relief? Join my mailing list and receive free goodies to help you.

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