Revolved Abdomen Pose

Jāthara Parivartanāsana

Read what the gnome says

Revolved Abdomen Pose! Lie on your back, arms wide, legs lifted at ninety degrees. Lower the legs to one side, keeping the shoulders grounded. Control the descent with your core. Don't let the legs flop. Breathe, then switch. Strong-bellied gnome.

Works on Obliques · Transverse abdominis

How to do it

1. Lie on the back, arms wide, knees drawn into the chest.
2. Keeping the shoulders down, lower both legs to one side with control.
3. Keep the abdominals engaged, breathe slowly and hold; lift the legs back to centre and switch sides.

Common mistakes

• Don’t let the shoulders lift off the floor.
• Don’t drop the legs quickly: control the descent.
• Don’t arch the lower back.

Benefits

• Gently mobilises the spine.
• Stretches the back, hips and shoulders.
• Leaves the back feeling fresh and long.

Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Twist

• Bharadvaja's Twist IBeginner
• Chair-Seated TwistBeginner
• Easy Seated TwistBeginner
• Reclined Spinal TwistBeginner
• Reclined Twist with Both Knees BentBeginner
• Revolved Low LungeBeginner