Jaṭhara Parivartanāsana
Supine Twist
Updated:
Benefits
- ✓Massages the abdominal organs and stimulates peristalsis
- ✓Relieves tension and stiffness in the lower back
- ✓Stretches the chest, shoulders, and hips
- ✓Calms the nervous system and prepares the body for Savasana
Instructions
- 1.
Starting position — supine
Lie on your back with the arms spread to the sides at shoulder height, palms up. Bend the knees and place the feet on the floor. Lift the knees toward the chest.
- 2.
Lowering the legs to the side
On an exhale, slowly lower both knees to the right, keeping them together. The left shoulder stays on the floor — do not let it lift. The knees may not reach the floor and this is normal. Turn the head to the left.
- 3.
Deepening with the breath
With each inhale, lengthen the spine. With each exhale, allow the knees to sink deeper toward the floor by the action of gravity, not muscular effort. Feel how the twist massages the internal organs.
- 4.
Holding and switching sides
Hold for 1–3 minutes per side with slow, deep breathing. To switch: on an inhale, return the knees to center, rest for one breath, then exhale and lower the knees to the other side.
Modifications & Props
Props needed
For beginners — with a bolster or blanket under the knees
Place a bolster or folded blanket on each side so the knees have support when lowered. The support allows the body to relax completely without muscular effort to hold the legs. This is a passive, restorative variation.
With extended legs (for advanced)
Instead of bent knees, raise the extended legs vertically and lower them to the side. This significantly increases the abdominal load and deepens the twist. Practice only after mastering the basic variation.
With a block between the knees
Place a block between the knees and squeeze gently. The block maintains hip alignment and prevents the knees from separating. The squeeze also activates the adductors, giving a more controlled twist.
⚠Contraindications
- •Herniated disc — even a gentle twist may compress a damaged disc
- •Recent abdominal surgery — wait at least 3 months
Frequently Asked Questions
My shoulder lifts off the floor. What should I do?
Do not force the shoulder down. Reduce the twist range — lower the knees halfway instead of to the floor. Better a smaller twist with both shoulders on the floor than a deep twist with a lifted shoulder. A bolster under the knees also helps.
When is the best time to do this pose?
Jathara Parivartanasana is ideal at the end of practice, just before Savasana. You can also do it as a standalone pose before sleep — the gentle twist calms the nervous system and prepares the body for rest.
Related Poses
Bharadvaja's Twist
Bharadvajasana is a gentle twist that massages the abdominal organs and relieves back tension. An accessible pose for beginners in Iyengar yoga.
Reclining Hand-to-Big-Toe Pose
Supta Padangusthasana is a therapeutic pose for stretching the hamstrings and relieving the back. With a belt it is accessible to all levels in Iyengar yoga.
Corpse Pose
Savasana is the most important and most difficult pose in yoga — complete relaxation of body and mind. Learn the proper Iyengar technique for deep relaxation.