For those suffering from chronic back pain, an integrated therapeutic approach must include exercises to build a strong and supportive core. Deep abdominal twists like Jithara Parivartonasana (also know as the Revolved Abdominal Pose) strengthen the core muscles, especially the obliques, and wring out stagnancy in the gut. Here’s a video version of that same pose, also available on the 5 Minute Video Quick Fix for the Lower Back.

Read about Raymond’s Back Pain Relief: Pose 1

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Jill Miller

Jill Miller, C-IAYT, ERYT is the co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method. With more than 30 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, athletics and pain management. She is known as the Teacher’s Teacher and has trained thousands of movement educators, clinicians, and manual therapists to incorporate her paradigm shifting self-care fitness programming into athletic and medical facility programs internationally. She has crafted original programs for 24 Hour Fitness, Equinox, YogaWorks, and numerous professional sports teams. She and her team of 500+ trainers help you to live better in your body with an emphasis on proprioception, mobility, breath mechanics and recovery. She has presented case studies at the Fascia Research Congress and International Association of Yoga Therapy conferences. She has the rare ability to translate complex physiological and biomechanical information into accessible, relevant moves that help her students transform pain, dysfunction and injury into robust fitness. Jill is the anatomy columnist for Yoga Journal Magazine and has been featured in Shape, Men’s Journal, Good Housekeeping, Women’s Health, Yoga Journal, Self, and on the Today Show and Good Morning America. Jill is regularly featured on the Oprah Winfrey Network. She is the creator of dozens of DVD’s including Treat While You Train with Kelly Starrett DPT and is the author of the internationally bestselling book The Roll Model: A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in your Body. Based in Los Angeles, CA, she is a wife and mother of two small children and is currently writing her second book.

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lulu yen

I do spinning class everyday. Even though i am a yoga teacher, knowing twist will help the lower back pain, i still suffer from lower pain. i thought as long as i stretch, i will feel better since i release the tight lower back. not until i took the yoga tune up training, i didn’t learn the Join stack concepts. For the first time, i feel myself using the antagonist muscle by joint stacking the pose. it’s not only about stretching and feeling relief but also about strengthening the core to counter balance super strong (means super tight )muscle.

Lower Back Pain Relief: Pose 1 | Yoga Tune Up

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Claire Miller Murphy

I had practiced variations of this pose before and got some benefit. However, it was not until learning it in detail during Yoga Tune Up teacher training, that I full understood the magic of this pose and its variations. Once I was specific with alignment, (joint stacking-matching the thighs, knees, ankles, feet) this pose significantly improved my oblique, inner thigh and QL strength and has decreased my lower back discomfort. I have been teaching it in all my classes and my students are seeing results as well!

Lindsay E

Twists are amazing! I have an extremely flexible lower back and positions like this are perfect. Whether it is at the end of a practice that included a lot of backbends or sitting for 10 hours at the office, a simple twist like this always help my compressed back feel a little bit better.

laura mcintire

My lumber spine can get sensitive and cause sitting and standing to be uncomfortable and tiring, practicing side winder today set it off but all the versions of Jithara Parivartonasana certainly did help settle the ‘tweaky’ sensations down.

Amanda Z

I had no idea that my Glutes & QL were so weak until I did this in class today and wasn’t allowed to cheat. A thought ran through my mind about never wasting my time on a traditional squat or lunge again and to turn all of my classes into YTU formats! This stuff rocks!

alan

After my Yoga Tune Up training this pose has come into my classes. By giving attention to alignment of knees and ankles, students have commented on a real improvement in lower back pain, back strength and digestion. As well as the obliques, the Spinal Erectors, and the Quadratus Lumborum are stretched, rotated and strengthen. Also, having a set of variations of the pose is very helpful, allowing an option for everyone in the class and a progression for those strong enough.

valorie zagelbaum

This is a helpful reference. I was instructed on this twist over the weekend and found that I was not really doing it correctly. It is especially interesting to see how this deep abdominal twist not only has the benefit of wringing out the gut, but strengthening the core as well. Thanks!

adan

i like twists like this

the verbal instructions, as usual, very helpful and encouraging

the visuals a perfect match