Half Revolved Belly Yoga Pose

overview

Half Revolved Belly Yoga Pose is a supine, twist pose that targets the shoulders and is ideal for yogis and yoginis at all levels.

anahata – the heart chakra

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How To Do Half Revolved Belly Yoga Pose

Begin in Corpse Pose (Savasana), insides of your legs and feet touching. Slowly lift your feet and bend your knees, drawing the knees up to your chest. Extend your right arm away from your side, perpendicular to your body, and place your hand palm down on the floor.
Exhale and lower your knees to the left, rotating your hips in the same direction. Be sure to keep your shoulders pinned to the floor as you bring the outside of your left leg and knee to the ground. If you’re having trouble keeping your legs grounded without lifting your shoulders, place your left hand on your outer right knee and apply pressure to your legs.
Exhale and turn your head toward the right, focusing your gaze on the thumb of your extended arm. Stretch through your arm to open up the shoulders, pressing them into the mat. Extend both arms out if you feel you can keep your legs firmly planted on the floor, reaching through both hands on either side to open your shoulders up further.
Hold this position for 30-60 seconds, taking deep, controlled breaths. To come out, lift your knees off of the mat and bring them up to point toward the ceiling. Repeat the steps on the other side.

Notes

Breathe deeply through each step.
While this pose is often used in back rehabilitation sequences, the stretch may be too deep depending on the severity of your injury. If you were recently injured or are experiencing a lot of back pain, do not attempt this posture without consulting a trainer.

Tips

If you are practicing this pose for a routine focusing on back pain, you may want to hold this pose for 5-7 breaths as opposed to 30-60 seconds depending on the severity of the pain or injury.

Stretches & Strengthens

All Muscles: Shoulders, lower back, quads

Target Muscles: Shoulders

Health Benefits of Half Revolved Belly Yoga Pose

Can help improve posture and alignment of spine.
Can relieve and reduce back pain and is used for back injury rehabilitation.
Opens the lungs and shoulders.

Sanskrit Name & Meaning

Ardha Jathara Parivarttanasana

(are-dHAH jah-thah-rah par-ee-vrit-tah-nAHS-anna)

ardha: half, one part
jathara: stomach, belly, hunger
parivrtta: turned around, revolved
asana: posture

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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