Revolved Low Lunge anatomy
Revolved Low Lunge · Parivrtta Anjaneyasana · Tư thế trường tấn thấp vặn mình
Revolved Low Lunge mainly works quadriceps (right), external oblique (left), internal oblique (right), multifidus (left); it stretches gluteus maximus (right), tibialis anterior (left), external oblique (right), internal oblique (left); adductors (right), transversus abdominis, triceps brachii (left) stabilize.
Opening the 3D model…
From Low Lunge (right foot forward, right knee over the ankle, left knee and top of the left foot on the floor), lean the torso forward and set the left hand on the floor inside the right foot, right under the left shoulder. Turn the chest to the right and reach the right arm straight up to the ceiling so the arms make one line; look to the side or up at the right hand; with neck pain, look down. The obliques work to turn the torso, the spine stays long from tailbone to crown, and the front-leg buttock stretches as that hip folds deeply. If the hand doesn't reach the floor comfortably, place it on a block; pad the back knee with a folded blanket.
Muscles in this pose
Working (contracting): Quadriceps (right), External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Serratus anterior (left), Deltoid (right)
Stretching: Gluteus maximus (right), Tibialis anterior (left), External oblique (right), Internal oblique (left), Wrist flexors (left), Pectoralis major (right)
Stabilizing: Adductors (right), Transversus abdominis, Triceps brachii (left)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Holds the front knee bent
- External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
- Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
- Erector spinae · Working (contracting): Keeps the spine long, without rounding in the twist
- Serratus anterior · Working (contracting): The bottom arm pushes the floor away so the shoulder doesn't sink
- Deltoid · Working (contracting): Lifts the top arm to the ceiling
- Gluteus maximus · Stretching: Front hip deeply flexed
- Tibialis anterior · Stretching: Top of the back foot on the floor
- Wrist flexors · Stretching: Lengthened as the bottom wrist bends back
- Pectoralis major · Stretching: The chest opens on the top-arm side
- Adductors · Stabilizing: Keeps the front knee from drifting out as the torso turns
- Triceps brachii · Stabilizing: Keeps the bottom elbow straight
Practice cues
- Stack the front knee over the ankle; don't let the shoulder push it out
- Lengthen the spine first, then turn from the rib cage, not just the head
- Press the bottom hand down and reach the top arm up so the arms make one line
Benefits
- Improves rotation of the thoracic spine
- Builds endurance in the obliques and back muscles
- Stretches the front-leg buttock and the front of the back hip
- Trains balance and stability while twisting
Cautions / contraindications
- Use caution with knee pain; pad the back knee with a blanket
- Go gently with low-back pain or a disc herniation; twist less
- Use caution with neck pain; look down instead of up
- In pregnancy, twist only gently and widen the stance
Easier variations
- Put the bottom hand on a block and pad the back knee with a folded blanket
- Keep the top hand on the hip instead of reaching up
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
- Marichi’s Pose III (Seated Twist) Marichyasana III
- Revolved Side Angle Pose Parivrtta Parsvakonasana
- Bharadvaja's Twist Bharadvajasana I
- Revolved Half Moon Pose Parivrtta Ardha Chandrasana
- Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
- Seated Easy Twist Parivrtta Sukhasana
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)