Jatara means the stomach, the belly. Parivartana means turning or rolling about, turning round.


1. Lie flat on the back on the floor. (Plate 98)

3. Stretch out both arms sideways in line with the shoulders, so that the body resembles a cross.

2. Exhale, raise both legs together until they are perpendicular to the floor. They should remain poker stiff, so do not bend them at the knees. (Plate 105)

4. Remain in this position for a few breaths. Then exhale, and move both the legs sideways (Plate 126) down towards the floor to the left until the toes of the left foot almost touch the finger-tips of the outstretched left hand. (Plate 127) Try and keep the back well on the floor. In the initial stages, the right shoulder will be lifted off the floor. To prevent this ask a friend to press it down, or catch hold of a heavy piece of furniture with the right hand when the legs are turned sideways to the left.

5. Both legs should go down together, the knees being kept tight throughout. As far as possible keep the lumbar portion of the back on the floor and turn the legs only from the hips. When the legs are near the outstretched left hand, move the abdomen to the right.

6. Stay in the pose for about 20 seconds, keeping the legs stiff throughout. Then move the still stiffened legs slowly back to the perpendicular with an exhalation.

7. Remain with the legs perpendicular for a few breaths and then repeat the movements by lowering the legs to the right and turning the abdomen to the left. (Plate 128) Stay here also for the same length of time and with an exhalation, come back to the perpendicular legs position and then gently lower the legs to the floor (Plate 98) and relax.


This asana is good for reducing excess fat. It tones and eradicates sluggishness of the liver, spleen and pancreas. It also cures gastritis and strengthens the intestines. By its regular practice all the abdominal organs are kept in trim. It helps to relieve sprains and catches in the lower back and the hip region.

Jathara Parivartana

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