Yoga posture - Eka Pada Jathara Parivarttanasana
Translation: One Leg Revolved Belly Pose
From a supine position (lying on your back) take the knees up to the
chest and then to the side of the body. (Ardha Jathara Parivarttanasana).
Then extend the upper leg sideways and the other leg down.
This is a really beneficial yoga posture for spinal alignment. When performed
correctly the shoulders get stretched, the top of the quadriceps get stretched
in the leg that extends down, and the hamstrings and the calf muscles are
stretched in the leg that extends sideways.
Benefits
The twisting motion is designed to increase lateral rotation and
flexion in the spine. Anterior shoulder muscles are stretched and
the mid part of the pectoral muscles gain flexibility. Lower back muscles
gain flexibility along with little muscles, ligaments and tendons involved
in spinal rotation. Hip extensors and flexors are also stretched along
with hamstrings making this pose a wonderful overall stretch.
Tips
There are 5 major directions of force. Through both arms sideways,
through the top of the head, through the leg that is down and through the
extended leg sideways. The body will eventually find perfection if you
allow the forces to gently move in all these directions.
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