Revolved Hero Pose anatomy

Revolved Hero Pose · Parivrtta Virasana · Tư thế anh hùng vặn mình

Revolved Hero Pose mainly works external oblique (left), internal oblique (right), multifidus (left), erector spinae; it stretches quadriceps, tibialis anterior, deep hip rotators, external oblique (right); transversus abdominis, triceps brachii (right) stabilize.

Opening the 3D model…

Kneel with the knees together, separate the feet wider than the hips and sit down on the floor between the heels as in Hero Pose: tops of the feet on the floor, toes pointing straight back, feet just outside the hips. Unlike the Revolved Thunderbolt Pose (buttocks on the heels), the sit bones rest on the floor or on a block between the feet, so the knees bend more. Inhale to lengthen the spine; exhale and turn the torso to the right, the left hand on the outside of the right knee and the right hand on the floor behind the right hip. Turn from the belly up to the chest, the head last, the knees staying together and level. The obliques and deep back muscles turn the spine, and the front of the thighs and ankles stretch deeply. Sit on a block if the buttocks don't reach the floor; with sharp knee pain, stop at once and twist in a cross-legged seat instead.

Muscles in this pose

Working (contracting): External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Rhomboid major (right)

Stretching: Quadriceps, Tibialis anterior, Deep hip rotators, External oblique (right), Internal oblique (left), Pectoralis major (right)

Stabilizing: Transversus abdominis, Triceps brachii (right)

Why these muscles work or stretch

• 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
• Rhomboid major · Working (contracting): Draws the back-arm shoulder back to open the chest
• Quadriceps · Stretching: Knees fully bent: the main stretch
• Tibialis anterior · Stretching: Tops of the feet flat on the floor
• Deep hip rotators · Stretching: Gently stretched as the thighs turn in to set the feet beside the hips
• Triceps brachii · Stabilizing: The back hand presses the floor

Practice cues

• Root both sit bones on the floor or block, knees together
• Feet just outside the hips, toes pointing straight back, not sickling in
• Inhale to lengthen the spine, exhale to turn from the belly up to the chest

Benefits

• Rotates the spine on a low seat with a steady pelvis
• Deeply stretches the quadriceps and the fronts of the ankles
• Builds endurance in the obliques and the back muscles that keep the spine upright

Cautions / contraindications

• Avoid with a knee injury, a meniscus tear or knee ligament damage
• Take care with ankle pain; don't let the feet sickle inward
• Take care with a disc herniation or low back pain; keep the back long and twist less

Easier variations

• Sit on a block or folded blanket placed between the heels
• Put a rolled blanket under the ankles if the tops of the feet strain

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

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Bharadvaja's Twist Bharadvajasana I
• Revolved Thunderbolt Pose Parivrtta Vajrasana
• Seated Easy Twist Parivrtta Sukhasana
• Simple Seated Twist Vakrasana
• Half Lord of the Fishes Pose Ardha Matsyendrasana
• Marichi’s Pose III (Seated Twist) Marichyasana III

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)