Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Twist Yoga Poses

3 Ways to Modify Revolved Abdomen Pose

Tias Little offers 3 ways to modify Jathara Parivartanasana if needed 
to find safe alignment in your body.

Get access to everything we publish when you sign up for Outside+.

PREVIOUS STEP IN YOGAPEDIAMaster Revolved Abdomen Pose
NEXT STEP IN YOGAPEDIA3 Prep Poses for Side Crane Pose
SEE ALL ENTRIES IN YOGAPEDIA

Modify Jathara Parivartanasana if needed to find safe alignment in your body

If you have trouble bringing 
your knees together …

Revolved Abdomen Pose, knees together, block

Try placing a block on its narrow setting between your knees.

This will provide stability to your low back and sacrum. Situate the block before you twist; as you revolve, squeeze the prop, especially with your upper leg. This action enables a deeper rotation in your low back. As with the standard pose, with each exhale remember to spin your belly away from your knees.

See alsoYoga Anatomy: Prevent Low Back Pain in Twists

If you aren’t feeling the full release …

Revolved Abdomen Pose, hanging twist

Try creating a slinglike support.

Draw your knees into your chest; loop a belt over your shins and high around your back. Place the buckle near your knees so that once in the twist, you can cinch the belt. To make the pose more rejuvenating, place a prop under your lower knee. In this “hanging twist,” note the ease and space in your belly and low back, and how it lets you breathe more deeply. Stay 3 minutes on each side.

See alsoTwist Your Way to Smooth Digestion

If your low back feels compressed 
or you need further traction …

Revolved Abdomen Pose, bolster

Try placing a bolster or 12- to 16-inch stack of blankets under your hips.

Draw your knees into your chest and set your pelvis to the bolster’s far side. As you twist, stack your hips and keep your knees on the bolster. Feel how your lower spine drapes toward the floor, enabling the paraspinal musculature to release. Draw in your low-back muscles to make your spine suppler and to prep for Parsva Bakasana (Side Crane Pose).

See also3 Poses to Relieve Low Back Pain in Twists

About Our Pro
Tias Little is the founder of Prajna Yoga (prajnayoga.net) in Santa Fe, New Mexico, and the author of three books, includingYoga of the Subtle Body. His teachings interweave various disciplines, including meditative arts, classical yoga, and Buddhist studies.