Variations (2)
Jathara Parivartanasana III
जठर परिवर्तनासन III
Jathara Parivartanasana III is a supine twist with both legs straight, lowering them to each side for a deep core and spinal twist.
Anatomy Involved
Benefits
- Strong core workout
- Deep spinal twist
- Tones obliques
- Aids digestion
- Releases lower back
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Lower back injuries
- Herniated disc
- Pregnancy
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
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Bend the knees instead of keeping legs straight.
Target Areas
Practice Flow
About this Pose
Jathara Parivartanasana III is a supine twist with both legs straight, lowering them to each side for a deep core and spinal twist.
How to Practice
1. Lie on the back, arms spread in a T.
2. Lift both legs straight up (90 degrees).
3. Legs together, feet active.
4. Inhale.
5. Exhale, lower both legs (keeping them straight) to the right.
5 more steps remaining
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Frequently Asked Questions
Common questions about Jathara Parivartanasana III
What is Jathara Parivartanasana III?
Jathara Parivartanasana III is a supine twist with both legs straight, lowering them to each side for a deep core and spinal twist.
What are the benefits of Jathara Parivartanasana III?
Strong core workout. Deep spinal twist. Tones obliques. Aids digestion. Releases lower back.
Who should avoid Jathara Parivartanasana III?
Avoid this pose if you have: Lower back injuries, Herniated disc, Pregnancy.
How many steps are in Jathara Parivartanasana III?
Jathara Parivartanasana III is practiced in 10 steps. Lie on the back, arms spread in a T.
Is Jathara Parivartanasana III suitable for beginners?
Jathara Parivartanasana III is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Jathara Parivartanasana III help with?
Jathara Parivartanasana III is therapeutic for: digestive problems, strength, back pain.
What poses should I do before Jathara Parivartanasana III?
Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Jathara Parivartanasana III with other poses