Revolved Thunderbolt Pose anatomy

Revolved Thunderbolt Pose · Parivrtta Vajrasana · Tư thế kim cương vặn mình

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

Opening the 3D model…

Kneel and sit back on both heels as in Thunderbolt Pose, knees together, tops of the feet on the floor. Inhale to lengthen the spine, the crown reaching up. Exhale and turn the torso to the right: the left hand rests on the outside of the right knee and the right hand on the floor behind you, beside the right foot. Turn from the belly up to the chest, the left shoulder moving forward and the right shoulder opening back, and finally turn the head to look over the right shoulder. The buttocks stay evenly on both heels and the knees don't slide out of line. The obliques and deep back muscles turn the spine, the back muscles hold the torso upright and the right chest opens; the front of the thighs and ankles stretch gently, as in the plain kneeling seat. With the pelvis held steady by the heels, it is a gentle, easily controlled twist. With knee or ankle pain, put a block between the buttocks and heels, or a blanket under the tops of the feet.

Muscles in this pose

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

Stretching: Quadriceps, Tibialis anterior, 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
• Sternocleidomastoid · Working (contracting): Turns the head to look over the right shoulder
• Quadriceps · Stretching: Knees deeply bent, buttocks on the heels
• Tibialis anterior · Stretching: Tops of the feet flat on the floor
• Triceps brachii · Stabilizing: The back hand presses the floor

Practice cues

• Sit evenly on both heels, knees together and level
• Inhale to lengthen the spine, exhale to turn a little more, the head last
• The left hand on the knee only guides, never yanks; shoulders away from the ears

Benefits

• Gently rotates the spine on a stable kneeling base
• Builds endurance in the obliques and the back muscles that keep the torso upright
• Gently stretches the quadriceps, the fronts of the ankles and the chest

Cautions / contraindications

• Avoid with a current knee injury or after recent knee surgery
• Take care with a disc herniation or low back pain; keep the back long and twist less
• In pregnancy turn only gently from the upper back, without squeezing the belly

Easier variations

• Sit on a block or small cushion placed between the buttocks and heels
• Place a folded blanket under the knees and the tops of the feet

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 Hero Pose Parivrtta Virasana
• Seated Easy Twist Parivrtta Sukhasana
• Revolved Hand-to-Big-Toe Pose Parivrtta Hasta Padangusthasana
• Simple Seated Twist Vakrasana
• Half Lord of the Fishes Pose Ardha Matsyendrasana

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)