Revolved Abdomen Pose

Instructions

1. 1Lie on your back with knees bent and feet flat on the mat, arms extended out to the sides at shoulder height.
2. 2On an exhale, draw both knees into the chest and then lower them together to the right side.
3. 3Stack the knees and feet, keeping the left shoulder grounded on the mat.
4. 4Turn the head gently to the left to complete the spinal rotation.
5. 5Breathe deeply into the belly, allowing the twist to deepen passively with each exhale.
6. 6After 5 to 8 breaths, engage the core to bring the knees back to center, then repeat on the left side.

Contraindications & precautions

• ⚠Acute disc herniation or spinal fusion — rotational forces on the spine can aggravate disc injuries or stress surgical hardware.
• ⚠Recent abdominal or hip surgery — the twisting compression of the abdominal cavity and hip joints must be avoided during recovery.
• ⚠Severe osteoporosis — spinal rotation under body weight can increase the risk of vertebral compression fractures.