Variations (2)
Abdominal Twist II
Jathara Parivartanasana II · जठर परिवर्तासन II
Also known as: Reclining Twist II · Legs Wide Supine Twist
Abdominal Twist II, also called Reclining Twist II is a classical yoga posture. Its Sanskrit name Jathara Parivartanasana II translates word-for-word as: Jathara (Abdomen) · Parivartana (Rotation) · Asana (Pose). In this posture, the body rotates the spine, creating space between each vertebra. The posture works to engage the core and engage the obliques. Stretches the spine. Releases tension in the back and abdomen. It is particularly valued for alleviating back discomfort. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down, particularly beneficial for beginners and desk workers. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with sciatica and pregnancy should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Detoxifies internal organs
- Stretches the spine
- Releases tension in the back and abdomen
- Promotes relaxation
- Improves digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Initiate the twist from the upper spine and ribs rather than forcing from the waist; keep both sitting bones grounded.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Keep both sitting bones grounded and initiate the twist from the mid-back; stop if any shooting sensation occurs.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Twist from the upper thoracic spine only, opening the chest rather than compressing the abdomen; use a chair for support.
Recent Surgery
Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.
Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
Use a blanket for cushioning, elevation, or support — it adapts the pose to your body's current needs without compromising alignment.
Wall
The wall provides support, proprioceptive feedback, and confidence — use it to learn the correct alignment before practising independently.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Lengthen the spine on the inhalation, deepen the twist on the exhalation
- 2Initiate the rotation from the navel, then the chest, finally the head
- 3Keep both sitting bones grounded equally
- 4Maintain the length of the spine — do not collapse into the twist
- 5Use the breath to create space for the rotation
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Perform a gentle twist, keeping knees closer to the chest, or place a blanket between knees.
Target Areas
Practice Flow
How to Practice
1. Lie supine with legs extended and arms extended out to the sides at shoulder height, palms facing up.
2. Inhale and draw both knees towards your chest.
3. Exhale and slowly lower both knees to the right side, towards the floor, keeping your shoulders grounded.
4. If possible, rest your knees on the floor. If not, support them with a bolster or blanket.
5. Turn your head to the left, gazing towards the left hand.
7 more steps remaining
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Frequently Asked Questions
Common questions about Jathara Parivartanasana II
What is Abdominal Twist II?
Abdominal Twist II, also called Reclining Twist II is a classical yoga posture. Its Sanskrit name Jathara Parivartanasana II translates word-for-word as: Jathara (Abdomen) · Parivartana (Rotation) · Asana (Pose). In this posture, the body rotates the spine, creating space between each vertebra. The posture works to engage the core and engage the obliques. Stretches the spine. Releases tension in the back and abdomen. It is particularly valued for alleviating back discomfort. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down, particularly beneficial for beginners and desk workers. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with sciatica and pregnancy should approach with care or consult a qualified teacher.
What are the benefits of Abdominal Twist II?
Detoxifies internal organs. Stretches the spine. Releases tension in the back and abdomen. Promotes relaxation. Improves digestion.
Who should avoid Abdominal Twist II?
Avoid this pose if you have: Back pain, Sciatica, Pregnancy, Recent abdominal surgery.
How many steps are in Abdominal Twist II?
Abdominal Twist II is practiced in 12 steps. Lie supine with legs extended and arms extended out to the sides at shoulder height, palms facing up.
Is Abdominal Twist II suitable for beginners?
Abdominal Twist II is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Abdominal Twist II?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What conditions does Abdominal Twist II help with?
Abdominal Twist II is therapeutic for: digestive problems, back pain, flexibility, anxiety.
What poses should I do before Abdominal Twist II?
Prepare with: Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Jathara Parivartanasana II with other poses