Revolved Seated Forward Bend anatomy
Revolved Seated Forward Bend · Parivrtta Paschimottanasana · Tư thế gập người ngồi vặn mình
Revolved Seated Forward Bend mainly works quadriceps, external oblique (left), internal oblique (right), multifidus (left); it stretches hamstrings, gastrocnemius, gluteus maximus, external oblique (right); erector spinae, biceps brachii (left) stabilize.
Opening the 3D model…
Sit in Staff Pose with the legs together and straight, toes pointing up. Inhale to lengthen the spine; exhale, turn the torso to the right and reach the left hand across to hold the outer edge of the right foot, the back of the left upper arm lying along the outside of the right shin. Reach the right arm overhead to hold the outer edge of the left foot; if it doesn't reach yet, keep the right arm stretching up to the ceiling. The left side of the waist lowers along the legs and the chest turns open to the right toward the ceiling. Root both sit bones evenly; don't let the right hip lift. The backs of both legs stretch, the right side lengthens from hip to armpit, and the obliques and deep back muscles turn the spine. It is a deep fold and twist in one: if the back rounds or the hamstrings are tight, sit on a folded blanket, bend the knees slightly and turn only the chest.
Muscles in this pose
Working (contracting): Quadriceps, External oblique (left), Internal oblique (right), Multifidus (left), Deltoid (right), Rhomboid major (right)
Stretching: Hamstrings, Gastrocnemius, Gluteus maximus, External oblique (right), Internal oblique (left), Quadratus lumborum (right), Latissimus dorsi (right), Pectoralis major (right)
Stabilizing: Erector spinae, Biceps brachii (left)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Keeps both knees straight and helps the hamstrings release
- External oblique · Working (contracting): The left external and right internal oblique turn the chest open to the right
- Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
- Deltoid · Working (contracting): Raises the right arm overhead
- Rhomboid major · Working (contracting): Draws the right shoulder back to open the chest
- Hamstrings · Stretching: Main stretch, along the backs of both legs
- Quadratus lumborum · Stretching: The right side lengthens from hip to armpit
- Latissimus dorsi · Stretching: The right arm reaches overhead, lengthening the right side further
- Pectoralis major · Stretching: The chest opens up and to the right
- Erector spinae · Stabilizing: Keeps the spine long while folding and turning, without rounding
- Biceps brachii · Stabilizing: The left hand holds the right foot to hold the turn
Practice cues
- Root both sit bones evenly, especially the right one
- Lengthen the torso before turning; rotate from the belly up to the chest, head last
- Keep the legs together and straight, toes up, without letting them roll to the side
Benefits
- Stretches the hamstrings and calves of both legs
- Stretches the side body from hip to armpit, especially the latissimus dorsi
- Improves spinal rotation while folding forward
Cautions / contraindications
- Avoid with a disc herniation, acute low back pain or sciatic pain
- Use caution with a hamstring injury; bend the knees slightly
- Avoid during pregnancy or after recent abdominal surgery
Easier variations
- Sit on a folded blanket, bend the knees slightly and place the left hand outside the right thigh instead of on the foot
- Loop a strap around both feet for the right hand to hold as it reaches overhead
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
- Marichi’s Pose III (Seated Twist) Marichyasana III
- Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana
- Revolved Hand-to-Big-Toe Pose Parivrtta Hasta Padangusthasana
- Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
- Simple Seated Twist Vakrasana
- Revolved Triangle Pose Parivrtta Trikonasana
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)