Yoga pose
Revolved Abdomen Pose is a reclining twist where both legs move across the body while the shoulders stay grounded as comfortably as possible. It is a simple way to explore spinal rotation and gentle core control without needing to balance.
Typical hold: 3 to 6 breaths per side
Timing: 3 slow breaths per side · 5 breaths per side · 20 to 30 seconds per side
This supine twist can be done in a small range or a fuller one. The work is not in getting the knees to the floor. It is in moving with enough control that the breath stays steady and the front of the body does not harden. Some people prefer the knees bent; others are more comfortable with the legs a little farther away from the chest. Let the twist suit your back and hips rather than trying to copy a fixed shape.
If the knees feel much heavier than your waist can comfortably control, slide them slightly farther away from your chest. That usually makes the twist feel broader and less compressed in the low back.
Place a folded blanket, bolster, or block under the outer knees so the legs can rest before they reach the floor. This often makes the twist easier to breathe in.
Keep both feet on the mat with knees bent and together, then let the knees tip side to side a smaller amount. This reduces the lever of the legs and is often friendlier for the low back.
If a wide T shape bothers the shoulders, place the arms lower than shoulder height or rest the hands on the belly and side ribs instead.
Keep one foot on the floor and guide only one knee across the body while the other leg stays planted or extended.
Use this if twisting both legs together feels too heavy on the low back or hard to control.
Lie on your back with knees bent and feet on the floor, letting the pelvis and ribs settle evenly.
Use this if you want a quieter resting position instead of a twist.
Both legs extend more fully as they move across the body, which increases the lever and usually makes the pose stronger through the core and outer hips.
The classic beginner-friendly shape with knees bent to about 90 degrees and arms extended for support.
The knees move to one side while the head stays facing the ceiling, which is often more comfortable for the neck.
If this pose regularly brings sharp pain, radiating symptoms, or a strong pinching feeling in the low back or neck, stop and get individual advice before repeating the deeper twist.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
No. Let the knees stop wherever your shoulders, waist, and breath still feel manageable. Resting the legs on a prop is often more useful than trying to reach the floor.
Usually the legs have gone farther than your ribs can comfortably rotate. Bring the knees a little closer to centre or place support under them. Think of widening across the collarbones rather than forcing the shoulder down.
That is a helpful starting point, but it does not need to be exact. If one knee slides slightly forward and the twist feels easier in your low back, that is fine.
Both can work. Moving side to side with the breath can feel gentle and rhythmic, while staying for several breaths gives the body time to settle. Choose the version that lets you stay relaxed and controlled.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
