JA
Jathara Parivartanasana III
जठर परिवर्तनासन III
Intermediatesupine
Target Muscles
obliquescorehip flexorslower back
Benefits (5)
- + Strong core workout
- + Deep spinal twist
- + Tones obliques
- + Aids digestion
- + Releases lower back
Avoid If (3)
- - Lower back injuries
- - Herniated disc
- - Pregnancy
About
Jathara Parivartanasana III is a supine twist with both legs straight, lowering them to each side for a deep core and spinal twist.
Step-by-Step Instructions
1
1. Lie on the back, arms spread in a T.
2
2. Lift both legs straight up (90 degrees).
3
3. Legs together, feet active.
4
4. Inhale.
5
5. Exhale, lower both legs (keeping them straight) to the right.
6
6. Legs hover above the floor or touch the floor — according to ability.
7
7. Left shoulder stays pressed on the floor.
8
8. Turn head to the left. Hold for 5-8 breaths.
9
9. Inhale, bring legs back to center (up).
10
10. Repeat on the other side.