Revolved Abdomen Pose anatomy
Revolved Abdomen Pose · Jathara Parivartanasana · Tư thế vặn bụng nằm duỗi chân
Revolved Abdomen Pose mainly works rectus abdominis, transversus abdominis, quadriceps, adductors; it stretches external oblique (left), internal oblique (right), hamstrings, gluteus medius (left); iliopsoas, deltoid stabilize.
Opening the 3D model…
Lie on your back with the arms out at shoulder height in a T, palms down. Exhale, draw the knees toward the chest, then straighten both legs up together to vertical. Inhale; then exhale and slowly lower both legs to the right, feet toward the right hand; the pelvis turns with them, the legs stay together and straight, and the feet touch the floor lightly or hover just above it. The chest faces the ceiling and the left shoulder stays down; you may turn the head gently to the left. Inhale to bring the legs back to centre, then do the other side. The stretched pair of obliques (the left external and the right internal oblique) still works hard to keep the legs from dropping and to bring them back; the outer hip of the top (left) leg, the left chest and the left side of the waist stretch. With lower-back pain, bend the knees (as in the Supine Spinal Twist) or lower the legs only halfway; avoid it during pregnancy.
Muscles in this pose
Working (contracting): Rectus abdominis, Transversus abdominis, Quadriceps, Adductors
Stretching: External oblique (left), Internal oblique (right), Hamstrings, Gluteus medius (left), Tensor fasciae latae (left), Pectoralis major (left), Latissimus dorsi (left), Quadratus lumborum (left)
Stabilizing: Iliopsoas, Deltoid
Why these muscles work or stretch
- Rectus abdominis · Working (contracting): Steadies the lower trunk as the legs lower to the side
- Transversus abdominis · Working (contracting): Hugs the belly in to protect the lower back
- Quadriceps · Working (contracting): Keeps both knees straight
- Adductors · Working (contracting): Squeezes the legs together
- External oblique · Stretching: Stretched, yet working to keep the legs from dropping to the floor
- Internal oblique · Stretching: With the left external oblique, holds the legs and brings them back to centre
- Hamstrings · Stretching: Stretched by hip flexion with straight knees
- Gluteus medius · Stretching: The outer hip of the top leg stretches
- Pectoralis major · Stretching: The left chest and shoulder stretch as the left shoulder stays down
- Latissimus dorsi · Stretching: The left side of the trunk stretches
- Iliopsoas · Stabilizing: Holds the legs at a right angle to the trunk
- Deltoid · Stabilizing: The arms press the floor to anchor the shoulders
Practice cues
- Legs together and straight; lower them slowly, never let them drop
- Keep the opposite shoulder down and the chest facing the ceiling
- Exhale as the legs go down, inhale as they come back to centre
Benefits
- Builds abdominal endurance, especially in the obliques
- Stretches the side waist, chest and outer hip
- Improves spinal rotation
Cautions / contraindications
- Avoid during pregnancy or after recent abdominal surgery
- Go gently with low-back pain or a disc herniation; bend the knees or lower halfway
- Use caution with a hamstring injury; soften the knees
Easier variations
- Bend the knees as you lower, as in the Supine Spinal Twist
- Lower the legs only halfway or rest the feet on a bolster
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Supine Spinal Twist Supta Matsyendrasana
- Marichi’s Pose III (Seated Twist) Marichyasana III
- Revolved Triangle Pose Parivrtta Trikonasana
- Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
- Revolved Half Moon Pose Parivrtta Ardha Chandrasana
- Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)