Revolved Side Angle Pose anatomy
Revolved Side Angle Pose · Parivrtta Parsvakonasana · Tư thế góc nghiêng vặn mình
Revolved Side Angle Pose mainly works quadriceps, gluteus medius (right), external oblique (left), internal oblique (right); it stretches gluteus maximus (right), gastrocnemius (left), soleus (left), external oblique (right); deep hip rotators (right), fibularis group (left), transversus abdominis stabilize.
Opening the 3D model…
Stand with the feet wide apart, the right foot pointing straight ahead and the left foot turned in about 45–60° with the heel pressed down. Bend the right knee to a right angle over the ankle; keep the left leg straight. Lean the long torso toward the right thigh, turn the chest to the right, set the left armpit and upper arm against the outside of the right knee and place the left palm on the floor outside the right foot. Reach the right arm straight over the right ear, palm down, making one long line from the back heel to the top fingertips; look up past the top arm. The front leg carries the weight, the obliques turn the torso, and the back calf stretches as the heel presses down. Beginners can put the hand on a block, lower the back knee to the floor, or press the palms together at the chest with the elbow hooked outside the knee.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus medius (right), External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Deltoid (right), Triceps brachii (right), Serratus anterior (right)
Stretching: Gluteus maximus (right), Gastrocnemius (left), Soleus (left), External oblique (right), Internal oblique (left), Latissimus dorsi (right), Wrist flexors (left)
Stabilizing: Deep hip rotators (right), Fibularis group (left), Transversus abdominis, Triceps brachii (left)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Holds the front knee bent under the body weight
- Gluteus medius · Working (contracting): Presses the front thigh out against the arm, keeping the knee on track
- 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
- Deltoid · Working (contracting): Holds the top arm reaching over the ear
- Serratus anterior · Working (contracting): Rotates the shoulder blade up as the arm reaches overhead
- Gluteus maximus · Stretching: Front hip deeply flexed
- Gastrocnemius · Stretching: The back calf stretches with the heel down and the knee straight
- Latissimus dorsi · Stretching: The top-arm side of the trunk lengthens
- Wrist flexors · Stretching: Lengthened as the bottom wrist bends back
- Fibularis group · Stabilizing: Presses the outer edge of the back foot down
- Triceps brachii · Stabilizing: The bottom arm supports on the floor and presses against the knee
Practice cues
- Stack the front knee over the ankle; don't let the arm push it inward
- Press the outer edge and heel of the back foot down and keep the back knee straight
- Lengthen the spine before turning from the rib cage; reach the top arm long over the ear
Benefits
- Strengthens the front leg, especially the quadriceps and glutes
- Strengthens the obliques and back muscles in rotation
- Stretches the calf of the back leg and the side body along the top arm
- Trains balance and whole-body coordination
Cautions / contraindications
- Avoid with a disc herniation or acute low back pain
- Avoid deep twists in pregnancy; twist gently without squeezing the belly
- Take care with knee pain; keep the front knee over the ankle
- Take care with neck or shoulder pain; look down, top hand on the hip
Easier variations
- Lower the back knee to the floor with a blanket under it
- Palms together at the chest, elbow outside the knee, or hand on a block
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
- Revolved Low Lunge Parivrtta Anjaneyasana
- Revolved Triangle Pose Parivrtta Trikonasana
- Revolved Half Moon Pose Parivrtta Ardha Chandrasana
- Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
- Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana
- 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)