November Asana: Jathara Parivartanasana

Each month we choose a pose to focus on in each class through strong attention to alignment, variations, and/or modifications as a way to grow and expand our yogic horizons. This month, it’s Jathara Parivartanasana (Revolved Abdomen Pose or Stomach-Churning Pose), a pose in which the abdomen receives an “internal massage” as the legs are lowered from one side to the other.


To begin, lie with the arms stretched out to the sides at shoulder level, with the palms facing up. On an exhale, raise the legs to 90°. Keep the hips down and the legs straight. Stay here for a few breaths. Next, shift the hips slightly to the left. Pressing firmly through the left shoulder and arm, descend the legs diagonally down toward the right hand, while revolving the abdomen to the left. Keep the feet several inches off the floor, if possible, and stay for a few breaths. Inhale, and raise the legs back up over the hips. Repeat the steps on the second side. Then lower the legs and relax.

Performing Jathara Parivartanasana is an excellent way to realign and lengthen your spine while strengthening the abdominal area. In addition, including this pose in your daily practice can help the body release tension and toxins, and help you feel refreshed and rebalanced

Jathara Parivartanasana (Revolved Abdomen Pose or Stomach-Churning Pose):

Jathara = Stomach, belly

Parivartana = turning or rolling about, turning round

Benefits and Therapeutic Applications:

  • Strengthens the core, shoulders, and legs
  • Tones and detoxifies the internal organs—liver, spleen, and instestines
  • Helps to cure gastritis and strengthens the intestines
  • Helps to alleviate lower back pain
  • Tones the belly and helps reduce excess fat
  • Helps to relieve stress and anxiety
  • Both relaxes and re-energizes the body
  • May be beneficial to those suffering from depression and insomnia


  • Approach this posture cautiously if you have back injuries, back pain, or degenerative disk disease
  • Avoid this pose if you have a chronic or recent injury to your hips or knees

Preparatory Poses:

  • Supta Padangusthasana
  • Ardha Matsyendrasana
  • Pasasana
  • Urdhva Prasarita Padasana

Song that Most Comes to Mind While in the Posture:

Devo’s “Jerkin’ Back n’ Forth

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