Jathara Parivartanasana (Reclining Twist)
Learned: Asana Lab
See Manual Pages: 124, A-114
Where this can show up in class: Afterward, Peak Pada
This pose can be done in the following orientations: Supine.
This pose contains the following overall actions: Twist.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Knees (when passing through center) Shins (when passing through center) |
Opposite side upper ribs Hands |
Knees Shins |
Inner thighs Core |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Knees closer to chest Block between legs (if extended) |
Utkatasana Ardha Matsyendrasana Bharadvajasana (I) Parivrtta Utkatasana / Utkatasana with Anjali Mudra Twist Navasana / Paripurna Navasana Parsva Bakasana / Parivrtta Bakasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Opposite side body |
Core (legs hovering) Obliques |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Twisting all the way to floor, so far opposite ribs lift | Twist until opposite side ribs start to lift, stop, maybe back out a tiny bit |
| Using momentum to come up | Push opposing side abdominals down to pull legs back to center |
| Knees up to chin | Keep at 90 degrees |
| Arching back | Engage core muscles to press low back down |
| Moving too quickly; Using neck and shoulders to move | Use core to control and to resist gravity |