Pose sheet

Revolved Abdomen Pose

Jaṭhara Parivartanāsanaजठरपरिवर्तनासन

Lie on your back with bent knees together to one side, shoulders grounded.

Open this pose in the 3D body

Steps

Support

Head, shoulders, arms, and pelvis; legs on the floor or supports.

Enter

Lie on your back and draw both knees toward your chest.
Extend your arms sideways at shoulder height, palms facing up.
Shift your pelvis slightly to the left.
Exhale and lower both knees together to the right.
Rest your legs on the floor or a bolster.

Hold

Turn your abdomen left, in opposition to your legs.
Maintain your spine's natural curves.
Let gravity act on your supported legs.

Exit

Inhale and slowly bring your knees back to center.
Center your pelvis and hug your knees.
Repeat to the left, reversing the sides.

Breathing: Exhale lowering; inhale returning. Keep breathing continuously.
Gaze: Toward the ceiling, neck neutral.
Duration: 30 seconds per side.

Adapt

Adaptations

Support beneath the kneesPlace a bolster or blocks beneath your legs.
Blanket beneath the shoulderSupport your left shoulder with a blanket if it remains lifted.
Lower armsBring your arms closer to your torso and support them.
Block between the kneesPlace a narrow block between your knees and hold it.

Variations

Straight-legged variation: straight legs together to one side.
alternate sides without resting your knees on the floor.
Crossed-thigh variation: cross your thighs as in Eagle Pose.

Signals of effort

Trunk rotation with both hips and knees bent.
Opposite shoulder grounded while the pelvis turns toward the legs.