The Supine Power Twist or Supta Jathara Parivartanasana (quite the mouthful, eh?) is a beginner pose but also one of the most beneficial to master. Supta Jathara Parivartanasana means “supine stomach revolving posture” and this basic posture is renowned for its balancing and toning powers. It can cleanse the body from head to toe if performed correctly.
In fact, according to Yogajournal.com, twists are recommended for slow digestion, low energy, stifled breathing, and a variety of other aches and pains. Not only that, but they feel really good. Twists offer the opportunity to “wring out” the body, inviting the twist to penetrate deep into the spine. There are many, but here are the main benefits of supine twist:
- Stretches back muscles and spine
- Opens tight shoulders
- Stimulates the kidneys, abdominal organs, bladder and intestines
- Improves digestion
- Releases stress
Here’s how it works…
Start by lying on your back with your knees bent and your feet flat and comfortably on the floor. To relax the lower back, lift your hips off the ground and gently draw the tailbone toward your heels. Let your body soften and settle with ease and release into the earth.
When you’re ready to move, grab the back of the right thigh or shin and draw your right knee toward your ribs.
Rock gently from side to side to massage the lower back and lengthen your breath.
Still drawing your right knee toward your chest, slowly straighten your left leg by reaching your left foot toward the end of your mat. Extend the leg only as far as is comfortable. Linger for a few breaths in order to release leg and hip muscles.
Roll onto your left side and bring your right knee and both arms along with you as you turn. You should end up on your left side with your right hip stacked on top of your left and both arms resting on the floor to your left.
From the rib cage up, spin toward the right. You will end up on your back as if resting is Savasana.
Trace a diagonal line from your right knee to your right hand and then lengthen the torso along that line.
Settle into the twist as much as your body will allow. Release all tension and effort and let gravity do the rest.
Once you feel the urge to unwind, release out of the posture, lie flat on your back and repeat on the other side.
To get the most out of this posture, try to note the effects of the twist. An increased ability to breathe deeply and stillness are most commonly associated with the supine twist.
One of our favorite twists, the supine twist is just one of many basic poses you can expect to practice here at Old Town Yoga. Stay tuned to our blog for more featured yoga posts.