Jathara = Belly
- Lie down on your back in an active svasana or begin in apansana (knees to chest post).
- Spread your arms horizontally to your sides, palms on the floor. Engage your legs and keep them together as you dorsi flex your feet.
- On the inhale, lift both legs up at 90 degrees, keeping your knees straight and lower back flat on the ground.
- On the exhale, turn your head to look to the left and lower both legs to the right till legs are roughly 30-45 degrees to the floor. Ensure both shoulders remain flat on the floor, lower back lengthened, and adductor muscles engaged to keep your legs together.
- Inhale return to center with your legs perpendicular to your body.
- Exhale twist to the other side.
Same exercise but with knees bent at 90 degrees.
- Abdominals, in particular the Obliques
- Pectoralis Major + Minor
- Lower back muscles, particularly Erector Spinae, Quadratus Lumborum
- Strengthens and tones abdominal muscles and lower back muscles
- Stimulates all digestive organs. As with many other twisting asanas, Jathara Privritta helps these organs release toxins and metabolic waste during compression, and at the release of the twist, encourages a fresh flow of oxygenated blood into the system.
Any recent or chronic injuries to the knees, hips or back/spine.
Recent abdominal surgery, or spinal injuries
completed by the-knees, sept-oct teacher training batch