Jathara Parivartanasana: 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.
Physical Benefits:
- Encourages movement in the spine.
- Stretches the chest and shoulders.
- Thought to improve digestion.
Preparatory Poses:
- Bridge pose | Setu bandhasana
- Wind releasing pose | Pavana muktasana
Sequential Poses:
- Reclining bound angle pose | Supta baddha konasana
- Shoulderstand | Sarvangasana
Counter Poses:
- Savasana
Adjustments/Modifications:
- If your knees do not rest easily on the ground, place your knees and feet on a large pillow.
- If the twist feels too strong in your lower back, first try placing a pillow between your knees or move your knees further away from your head.
- To deepen your twist, place your right hand on your left knee (closest hand) and gently encourage your knees down.
Step-By-Step:
- Begin by lying on your back, feet on the ground.
- Lift your feet off the floor, knees together and feet together and open your arms out to the sides.
- Exhale to slowly lower both legs to the left. Keep your knees at about hip level and at a 90-degree angle.
- Open your arms out to the sides and encourage your right shoulder to soften toward the ground.
- Hold for at least three rounds of breath.
- 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.
- 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.
- Lower your head and shoulders to the floor and repeat on the other side.
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Ustrasana: Camel Pose
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Ustrasana (oosh-TRAHS-anna), offers a long list of benefits for both the physical and subtle bodies. Thanks to its many different variations and modifications, there are plenty of ways for individuals of all levels to appreciate the chest-opening and chakra-opening effects of camel pose.
Philosophy + Origin
Camel pose is named because the shape resembles the hump on a camel’s back, however there are other ways to consider the name when approaching the posture. Camels are known for their slow, steady, almost methodical way of moving. Rather than trying to race into the posture, moving slowly and methodically will help you find its benefits safely. Camels use their humps as food reserves, like well-packed bags ready to be used when needed. This type of physical preparation, a part of the camel’s natural adaptation for survival, is essential for this pose as well. Take your time to gather and practice the skills and knowledge necessary to take a back-bending journey to ensure that you come in and out of the posture with ease and poise.