Posted on July 10, 2026 at 05:07 AM
Yoga magazine archives The series is a curated collection of articles originally published in previous issues beginning in 1975. This article on Jathara Parivartanasana first appeared in the July-August 2001 issue of Yoga magazine.
When beginners approach a new yoga pose for the first time, especially one that involves unfamiliar movements, it can be an overwhelming experience of new sensations—physically, mentally, and sometimes emotionally. Jathara Parivartanasana is one such asana. It involves a powerful twisting movement of the abdomen and requires unwavering attention in the legs, shoulders and spine. Internal centering and softness in the lower body are essential to maintain the desired balance in the pose and avoid collapsing the legs on the floor.
Fathara means belly. Parivartanasana refers to twisting, turning, turning, or around. The challenge in Jathara Parivartanasana is to learn from the beginning – even if you are stiff – how to rotate and where the rotation movement is based.
In most Western cultures, a healthy abdomen is viewed solely by its outward appearance – flat, cut, and firm. But the function and location of our abdominal organs and glands are a mystery to most of us, and unfortunately this area bears the brunt of many of our dysfunctional attempts to deal with negative emotions such as… AngerFear and low self-esteem. We give more importance to the head and heart centers, ignoring the deep intelligence of the gut – the lower physical and emotional center of the body.
In the Sanskrit word “jathara” we find the root word “hara”. The Japanese word “hara” translated simply also means belly. But the roots of its meaning extend beyond the physical belly to every aspect of Japanese life. The word ‘hara’ refers to everything that is considered essential for a person’s character and spiritual development. In his book Hara — the vital center of man (Unwin, 1962), Carlfried Graf von Durkheim describes the expression Hara no aru hito as referring not only to a person having a physical center, as in posture and body. balanceRather, he is the one who maintains balance in everything. This person is able to remain calm in the face of stress, move in and around the world calmly, and possess an inner flexibility that allows for quick and decisive responses to any situation that arises.
This is the quality of hara we look for in our practice. Here we realize that our ability to respond appropriately in asana practice can only come from the true absence of tension, coupled with the right attitude of mind.
How to do Jathara Parivartanasana
To begin Jathara Parivartanasana, lie on your back with your arms extended at right angles to your torso, in line with shoulders. Turn your palm down. Bring the feet together and with an inhalation slowly raise the legs to the vertical position, without lifting the sacrum off the floor. If your hamstrings and/or hips are tight or your lower back is weak, you may not be able to get your legs completely vertical.
Maintain awareness of the weight of the legs falling on the sacrum, not the lumbar region of the spine. This will help maintain the natural curvature and intervertebral space in the lumbar spine, as well as strengthen the abdomen. Keep your legs active and knees straight by extending through your heels. As you continue to work with your legs straight, notice any unconscious clenching in the anus or rigidity in the lower abdominal organs and work to release them. Release your shoulders, collarbones and chin. Soften the throat and maintain neck length by extending the back of your skull along the floor.
With a slow, even breath, feel the sensation of the inhalation moving along the back of the body and penetrating the pelvic floor, without distending your abdomen. As you exhale, release the diaphragm. Feel your lungs contract and the softness in your chest descend. Let your heart sink and your shoulders blend into the mat.
To begin the twist, on the next inhale, lift your hips slightly and move them as far to the right as possible. Your feet will rotate so that your toes are now pointing toward your left hand. With an exhale, slowly lower your legs, keeping the feet together, extending through the heels and aiming toward your left hand.
Pay attention as you lower your legs: Do your shoulders and stomach start to stiffen? Consciously slow down your breathing and movement of your legs so you can release any rising tension around your shoulders, collarbones, and abdominal organs.
At first, you may find it helpful to position yourself close to a wall to press your right hand against it, which helps keep the shoulder relaxed and the shoulder blade flat on the floor. When the legs reach the floor, continue to extend through the heels but allow the abdomen to soften completely, and with each exhale, feel the waist twist to the right deeper. If your legs don’t reach the floor, position yourself near the doorway and use a door jamb to prop your feet on whatever level of floor you feel is your “edge.” Continue working on toning the tummy and tightening the waist. Stay in the position for five to 10 breaths. To come out of the pose, lift your legs together as you inhale, then move your hips back to center. Then repeat the position on the right side.
In addition to toning the stomach areas, this pose helps reduce excess fat throughout the body by strengthening the digestive power known as jatharajni. Waist movement promotes better blood circulation function in the digestive system and abdominal organs and improves metabolic function.
Jathara Parivartanasana also provides relief for minor back spasms and helps reduce stiffness in the hips. Working in this pose increases your awareness of your often neglected center and purifies your core body.
