Notes
To ensure that this twist is evenly distributed throughout the spine, it is important to maintain
a neutral spine. This is a challenge with both knees bent because it’s much easier to move
into lumbar flexion to deepen the rotation. However, this might put excess pressure into
the lumbar vertebrae and discs. If there is a lack of balanced mobility in the spine, exces-
sive force can be directed into vulnerable spots such as the disc between T11 and T12 or
the front of the shoulder joint.
Breathing
Because the body is supported by the floor and the main action is provided by gravity, the
breathing and postural muscles are free to release in jathara parivrtti. The breath can thus
be directed in various ways to achieve specific effects. For example, bringing the breath
movements to the abdomen releases the tone in the abdominal wall and pelvic floor and
assists in reducing extraneous muscle tension in the lumbar region. The opposite pattern of
restraining the abdominal wall during the inhalation directs the action of the diaphragm into
the thoracic structures, mobilizing the costovertebral joints. A similar effect can be achieved
in the seated twists (see the discussion of ardha matsyendrasana on page 152 of chapter 7).
Muscular joint actions
Spine
Passively lengthening
External oblique, intercostals, transversospinalis (top leg side); internal oblique, intercostals,
oblique muscles of erector spinae (bottom leg side)
Upper limbs
Passively lengthening
Pectoralis major and minor, coracobrachialis, latissimus dorsi (arm opposite leg)
Lower limbs
Passively lengthening
Gluteus maximus, medius, and minimus; piriformis; superior and inferior gemellus; obturator
internus (top leg)Jathara Parivrtti (continued)