Revolved Wide-Legged Forward Bend anatomy
Revolved Wide-Legged Forward Bend · Parivrtta Prasarita Padottanasana · Tư thế gập người chân rộng vặn mình
Revolved Wide-Legged Forward Bend mainly works quadriceps, external oblique (left), internal oblique (right), multifidus (left); it stretches hamstrings, adductors, gastrocnemius, external oblique (right); gluteus medius, fibularis group, triceps brachii (left) stabilize.
Opening the 3D model…
Stand with the feet wide and parallel and fold from the hip joints with a long back. Place one hand on the floor on the midline, right under the shoulder, then turn the chest the other way and reach the other arm straight up so both arms make one line. The hips stay level and over the heels; the obliques turn the torso while the hamstrings and inner thighs lengthen.
Muscles in this pose
Working (contracting): Quadriceps, External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Serratus anterior (left), Deltoid (right), Rhomboid major (right)
Stretching: Hamstrings, Adductors, Gastrocnemius, External oblique (right), Internal oblique (left), Pectoralis major (right)
Stabilizing: Gluteus medius, Fibularis group, Triceps brachii (left)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Straightens both knees
- 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 hand pushes the floor away so the shoulder doesn't sink
- Deltoid · Working (contracting): Raises the right arm toward the ceiling
- Rhomboid major · Working (contracting): Draws the right shoulder blade toward the spine to open the chest
- Hamstrings · Stretching: Lengthen as you fold from the hip joints
- Adductors · Stretching: Lengthen with the legs spread wide
- Pectoralis major · Stretching: The chest opens toward the top arm
- Gluteus medius · Stabilizing: Keeps the hips level while the torso turns
- Fibularis group · Stabilizing: Presses the outer edges of the feet down
- Triceps brachii · Stabilizing: Keeps the bottom arm straight
Practice cues
- Press the outer edges of both feet down; keep the hips level and over the heels
- Lengthen the spine first, then turn the chest from the mid-back
- Place the bottom hand right under the shoulder; both arms make one straight line
Benefits
- Stretches the hamstrings and adductors
- Improves upper-back rotation
- Strengthens the legs and obliques
- Opens the shoulder and chest as the top arm reaches up
Cautions / contraindications
- Take care with uncontrolled high blood pressure, glaucoma or retinal problems
- Avoid with a disc herniation or acute low back pain
- In pregnancy, avoid deep twisting; turn only gently from the upper back
- If dizzy or with low blood pressure, come up slowly
Easier variations
- Place the bottom hand on a block
- Soften the knees, or rest the top hand on the lower back 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 Half Moon Pose Parivrtta Ardha Chandrasana
- Seated Easy Twist Parivrtta Sukhasana
- Revolved Low Lunge Parivrtta Anjaneyasana
- Revolved Triangle Pose Parivrtta Trikonasana
- Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana
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)