upavistha (wide) + jathara (belly) + parivarta (evolution) + asana (pose)
For many of us, Seated Windshield Wiper Legs (or any of its variations) is a warm-up posture, but don´t sell this Beginner-Friendly pose short: the twisting movement creates both an internal & external rotation of the hips making it a wonderful hip-opener in its own right. As our legs mimic the back & forthing of windshield wipers, our back, knees, & legs are also strengthened. You can use this pose to prepare your body for more challenging poses like Cobbler's, Garland, Goddess, Seated Straddle, & Firelog Poses or to give your body a rest after any of them. Work into Windshield Wiper; allow your knees to come closer & closer to the floor with each round. This is a great pose for those of us with bad posture thanks to our sedentary lifestyles or old age. Upavistha Jathara Parivartanasana is often incorporated into a more restorative yoga practice, & is especially delicious at the end of a tough day or just before bedtime (try practising it in bed—upright or lying down). Like a metronome, your legs will help regulate your breath as you move from side to side & gently twist. Your body & mind will feel amazing during & after this pose, & the best part?—you won´t have to wait for a rainy day!
Benefits:
stretches the IT band, quadriceps, gluteus maximus, abdominal muscles, psoas, & lower back
activates the knees, quadriceps, lower back, spine & the obliques
gently twists the spine & opens the chest
engages the sit bones
helps to correct bad posture, especially hunching
is therapeutic for those with sleep disorders (if practised before bedtime
reduces menstrual pain
calms the mind & alleviates stress.
Remember: don’t force your knees down to touch the mat; it´s no big deal if they don´t touch—just try to relax & don´t worry about "how low can you go". If the back & forthing is difficult or tiring, stay on each side of the twist for about 3-4 breaths. To keep your hips safe, be mindful of the placement of your knees & feet; soles should be as close as possible to the opposite knee when completing the twist.
Props: place your hands on yoga blocks if resting your hands on the floor is uncomfortable or problematic in any way. Likewise, you can cushion your descending knees with a folded blanket. Additionally, a folded blanket under the sit bones will help with your posture if you find yourself lifting with each rotation. You can even express this pose in a chair although be careful if your chair has wheels! Your car may have wheels, but you chair should be sturdy!
Avoid or modify Seated Windshield Wiper Legs if you
have had any recent injuries to the hips
have had a hip replaced
experience pain when rotating the hip or knee inward.
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