JA

Intermediatesupine

Variations (2)

RE

Reclining Spinal Twist

JA

Jathara Parivartanasana II

Abdominal Twist III

Jathara Parivartanasana III · जठर परिवर्तनासन III

Also known as: Reclining Twist Variation

JatharaAbdomen·ParivartanaRotation·AsanaPose

Abdominal Twist III, also called Reclining Twist Variation is a classical yoga posture. Its Sanskrit name Jathara Parivartanasana III translates word-for-word as: Jathara (Abdomen) · Parivartana (Rotation) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to engage the obliques, engage the core and stretch the hip flexors. Deep spinal twist. Tones obliques. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down. Practitioners with spinal injury and pregnancy should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Strong core workout
Deep spinal twist
Tones obliques
Aids digestion
Releases lower back
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

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.
Disc Herniation
Spinal flexion and rotation under load increase intradiscal pressure and can push herniated material toward spinal nerves.
Initiate the rotation from the upper thoracic spine; avoid forceful lumbar rotation.
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.

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

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

digestive problemsstrengthback pain

Pose Type

twistcore strengthener

Body Focus

corespine

Focus Areas

strengthflexibility

Yoga Styles

iyengarhathaashtanga

When to Practice

cool downpeak pose

Position

supine

Modify If You Have

back pain

Bend the knees instead of keeping legs straight.

Practice Flow

Supta Tadasana

Apanasana

Supta Padangusthasana I

JA

This pose

Supta Baddha Konasana

Savasana

How to Practice

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.

5 more steps remaining

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Frequently Asked Questions

Common questions about Jathara Parivartanasana III

What is Abdominal Twist III?

Abdominal Twist III, also called Reclining Twist Variation is a classical yoga posture. Its Sanskrit name Jathara Parivartanasana III translates word-for-word as: Jathara (Abdomen) · Parivartana (Rotation) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to engage the obliques, engage the core and stretch the hip flexors. Deep spinal twist. Tones obliques. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down. Practitioners with spinal injury and pregnancy should approach with care or consult a qualified teacher.

What are the benefits of Abdominal Twist III?

Strong core workout. Deep spinal twist. Tones obliques. Aids digestion. Releases lower back.

Who should avoid Abdominal Twist III?

Avoid this pose if you have: Lower back injuries, Herniated disc, Pregnancy.

How many steps are in Abdominal Twist III?

Abdominal Twist III is practiced in 10 steps. Lie on the back, arms spread in a T.

Is Abdominal Twist III suitable for beginners?

Abdominal Twist III is an intermediate-level pose. Beginners should practice with props or under guidance.

What conditions does Abdominal Twist III help with?

Abdominal Twist III is therapeutic for: digestive problems, strength, back pain.

What poses should I do before Abdominal Twist III?

Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.