Accomplished Pose anatomy

Accomplished Pose · Siddhasana · Tư thế ngồi thiền (Thành tựu)

Accomplished Pose mainly works erector spinae; it stretches adductors, gluteus maximus, quadriceps; iliopsoas, multifidus, transversus abdominis stabilize.

3D anatomy model of Accomplished Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Sit on the sitting bones, bend the left knee and set the left heel against the perineum; bend the right knee, place the right ankle on top of the left ankle with the right heel close to the pubic bone, and tuck the right toes between the left thigh and calf. The heels stack on the midline of the body and the knees open wide toward the floor. The spine is upright, the shoulders relaxed, the backs of the hands rest on the knees with thumb and index finger touching. Compared with Easy Pose the feet sit closer to the body, so the pelvis is steady and the back stays upright for long meditation, but the hips need more external rotation and abduction. Sit on a folded blanket if the knees are higher than the hips; switch the top leg each session. If the top ankle presses painfully, put a thin towel between the ankles; if the pose is not yet comfortable, sit in Easy Pose.

Muscles in this pose

Working (contracting): Erector spinae

Stretching: Adductors, Gluteus maximus, Quadriceps

Stabilizing: Iliopsoas, Multifidus, Transversus abdominis, Quadratus lumborum, Trapezius, Rhomboid major

Why these muscles work or stretch

Erector spinae · Working (contracting): Keeps the back upright
Adductors · Stretching: The knees open wide toward the floor
Gluteus maximus · Stretching: Gently stretched by hip flexion
Quadriceps · Stretching: Knees deeply bent
Iliopsoas · Stabilizing: Keeps the pelvis upright instead of tipping back
Trapezius · Stabilizing: Lower fibers draw the shoulders down, away from the ears

Practice cues

Stack the heels on the midline, close to the body
Sit on top of the sitting bones with the pelvis upright and reach the crown up
Don't force the knees down; sit on a folded blanket if the knees are higher than the hips

Benefits

Gives a steady base that keeps the back upright for long meditation or breathing
Improves external rotation and abduction of the hips
Builds endurance in the back muscles that keep the spine upright

Cautions / contraindications

Use caution with knee or hip pain; never press the knees down
Use caution with ankle pain; put a thin towel between the ankles
Go gently with low-back pain; sit higher on a folded blanket

Easier variations

Sit on a folded blanket or cushion so the hips are higher than the knees
Switch to Easy Pose, or put blocks under the knees

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

Related poses

Easy Pose Sukhasana
Garland Pose (Yogi Squat) Malasana
Fire Log Pose (Double Pigeon) Agnistambhasana
Bound Angle Pose (Butterfly) Baddha Konasana
Lotus Pose Padmasana
Wide-Angle Seated Forward Bend Upavistha Konasana

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)