Core/LegsBeginner
Belly Turning Pose
Jathara Parivartanasana
Belly Turning Pose reclines in a T shape and rotates both legs as one unit, wringing out the organs while keeping the shoulders grounded.
No image available
How to Perform
- 1
Lie supine with legs together and stretch the arms to a T, palms down.
- 2
Inhale to float both legs to 90 degrees, pressing low back gently toward the mat.
- 3
Exhale and lower both legs to the left until they hover near the left hand, keeping knees straight.
- 4
Maintain the right shoulder heavy, breathe for 3–5 slow cycles, and soften the abdomen into the twist.
- 5
Inhale to draw legs back to centre, repeat to the right, then lower both legs with control to rest.
Benefits
- Stokes digestion and massages liver, spleen, and pancreas through deep rotation.
- Strengthens obliques and spinal stabilisers while improving lumbar mobility.
- Calms the nervous system by pairing steady breath with grounded twisting.
Alignment Cues
- Legs stay zipped together with knees straight
- Pelvis rotates while ribs remain broad on the mat
- Neck stays neutral as gaze turns opposite the legs
- Core engagement prevents collapse in the lower back
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy in the third trimester without props
- • Acute sacroiliac or lumbar disc injury
Recommended Props
BlanketBlockStrap
Tags
BeginnerCoreCore/LegsLegsSpinal TwistsSpineasana