The Reclining Belly Twist Build Body’s Resistance to Diabetes
The Jatharaparivartanasana is a tongue-twister name for the Reclining Belly Twist and is also known as the Supine Belly Twist.
This yoga pose is one that we have done while frolicking as kids many times. But as adults in our normal day to day posture, it would be unthinkable for us to lie down on the floor and turn our legs first to one side and then to the other for giving our belly an unusual twist. Hence, yoga brings you this exercise.
In this exercise, there is no balancing or forward or backward bending, hence it is easy to learn and do. It is also not strenuous as you rest your back on the mat all through this exercise.
The Reclining Belly Twist stretches, twists and massages your abdominal organs, including the intestines, liver, stomach, pancreas and gall bladder. Your urinary tract organs (the kidneys and bladder) and also the rectum are also massaged. Your shoulders and neck too are subject to stretching.
How to Do the Reclining Belly Twist Posture
Begin by lying face up on a carpet, your legs straight down from your hips. Breathe normally. Now inhale and place your arms perpendicular to your torso, i.e. straight from your shoulders. For a better grip, your palms are placed flat on the carpet. Lift your right leg by bending it from your knee. Bring this leg across your hip towards your left side and place it beyond your left leg which is still placed straight in the original position.
As you take your right leg towards the left, you will find that your left leg too bends from the knee and tends to turn to the left. This reflex action is normal. Allow it to happen and let your body take its own natural and comfortable posture. You only need to place the foot of your right leg on the mat as far beyond the left leg as is possible without hurting. When you place your right foot on the mat, your foot rests on its side with the big toe touching the carpet.
Keep your shoulders firmly on the mat, when doing this move. You should not lift your right shoulder from the carpet, but hold it in place with your upper back flat on the floor. You will however feel the right shoulder lifting a bit as you stretch your right leg towards the left. To reduce this pull on your shoulder, move your right arm and bring it close to yourself so that your right elbow touches your ear. Alternatively, hold any form object to your right side with your right arm. If this is not possible you may place your right palm flat on the mat to keep your right shoulder flat on the ground. Keep breathing normally.
How to Exit the Reclining Belly Twist
Exiting this pose is an easy almost instinctive. Ease all the muscles of your limbs. Lift your right leg and bring it back to its original position of being placed straight down from the hip. Breathe easy and turn over to one side. Support yourself with both your arms and place your palms flat on the carpet. Now inhale and push your body up and get up.
From the Reclining Belly Twist pose you can also move into the Shavasana (Corpse Pose). As you exit the Reclining Belly Twist pose you may place your legs straight and your palms facing upwards. Move your legs apart a bit and breathe easy. You are now in the Shavasana pose.
The Reclining Belly Twist Build Body’s Resistance to Diabetes
In this pose, your entire torso undergoes a twist along with a mild controlled stretch. So many of your internal organs are stimulated and they secrete better. As your pancreas is stretched it can secrete more insulin and the liver can secrete more bile. The kidneys as also the gall bladder and the urinary bladder are gently massaged.
To derive comprehensive benefits from the different yoga exercises, do this exercise along with other yoga exercises like the Ardha Chandrasana to resist ailments like osteoporosis and slipped disc, the Mandukasana to resist diabetes, and the Halasana to exercise your entire body with a single posture.
A Word of Caution while Doing the Reclining Belly Twist
Patients suffering from any shoulder, neck, hip injury should avoid doing this exercise. Do consult your doctor and yoga instructor before you start doing this exercise.
Eat Food with High Nutrient Value
Insist on food with high nutrient value. Eat non-greasy, high fiber and low calorie food. This can supplement your yoga exercises and help you to get the best out of them.
