One Leg Revolved Belly Yoga Pose

Eka Pada Jathara Parivarttanasana

One Leg Revolved Belly Yoga Pose
overview

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

muladhara – the root chakra
related poses

beginner | supine, twist | shoulders, lower back

[yoga-sharrre]

[yoga-tags]

How To Do One Leg Revolved Belly Yoga Pose
  1. Begin by performing the Half Revolved Belly Pose (Ardha Jathara Parivarttanasana) so that your knees are pointing to the left of your body.
  2. From here, exhale and extend your right leg (the top leg) sideways directly from the knee. You may use your left hand to help pull the leg into position, wrapping your fingers over the toes of the right foot. Try to bring your leg to a position that allows your left arm to be straight and perpendicular to your body. As you do this, extend your left leg (the lower leg) down. Push out of the heels of your feet, keeping the leg muscles active in both legs. Extend your right arm to the side so that it creates a straight line with your left arm.
  3. Exhale and turn your head toward the right, focusing your gaze on the thumb of your right arm. Stretch through your arm to open up the shoulders, pressing the shoulders into the mat.
  4. Hold this position for 30-60 seconds, taking deep, controlled breaths. To come out, bring your legs back to Half Revolved Belly Pose. Lift your knees off of the mat and bring them up to point toward the ceiling. Re-enter the Half Revolved Belly Pose toward the right and repeat the steps on the other side.
Notes
  • Breathe deeply through each step.
  • Keep your shoulders spread and pressed against the floor in this position. Do not allow either shoulder to lift off the mat or floor.
  • This pose can help relieve backache, but do not attempt this posture without consulting a trainer if you were recently injured or are experiencing significant back pain.
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.
Focus on the 5 directions of force coming from your body in this position: out of both of your feet, through both of your arms and out the top of your head. If you visualize a flow of energy coming from all of these areas your body and mind will benefit in the stretch.

Stretches & Strengthens

All Muscles: Shoulders, lower back, quads, hamstrings, calves

Target Muscles: Shoulders, hamstrings, lower back

Health Benefits of One Leg Revolved Belly Yoga Pose
  • Can help improve posture and alignment of spine.
  • Can relieve and reduce back pain.
  • Opens the lungs and shoulders.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Eke Pada Jathara Parivarttanasana

(eh-KAH pa-dAH jah-thah-rah par-ee-vrit-tah-nAHS-anna)

eka: single, one
pada: leg, foot
jathara: stomach, belly, hunger
parivrtta: turned around, revolved
asana: posture

History & Mythology

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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