Sage Visvamitra Pose anatomy

Sage Visvamitra Pose · Visvamitrasana · Tư thế hiền triết Visvamitra

Sage Visvamitra Pose mainly works triceps brachii (right), serratus anterior (right), deltoid, obliques (right); it stretches wrist flexors (right), hamstrings (right), gluteus maximus (right), adductors (right); rotator cuff (right), obliques (left), transversus abdominis stabilize.

Opening the 3D model…

From a lunge with the right foot forward, lower the right shoulder inside and under the right knee and place the right hand on the floor just outside the right foot, so the back of the right thigh rests high on the shoulder. Turn the left foot out and set the whole left foot down, left leg straight. Reach the left arm up and over to hold the outer edge of the right foot, then press the right hand into the floor and gradually straighten the right leg up and forward, turning the chest open to the left and toward the ceiling, gaze up. The weight is shared between the right hand and the left foot; the shoulders and obliques hold the trunk steady while the back of the right thigh, the buttock and the inner thigh stretch deeply. The pose needs very open hips and hamstrings; loop a strap around the right foot or lower the left knee to the floor.

Muscles in this pose

Working (contracting): Triceps brachii (right), Serratus anterior (right), Deltoid, Obliques (right), Quadriceps

Stretching: Wrist flexors (right), Hamstrings (right), Gluteus maximus (right), Adductors (right), Iliopsoas (left)

Stabilizing: Rotator cuff (right), Obliques (left), Transversus abdominis, Erector spinae, Gluteus medius (left)

Why these muscles work or stretch

• Triceps brachii · Working (contracting): Straightens the right arm to carry weight
• Serratus anterior · Working (contracting): Pushes the floor away, keeping the shoulder blade against the ribs
• Deltoid · Working (contracting): The supporting shoulder bears load; the left arm reaches up to hold the foot
• Obliques · Working (contracting): The lower side of the waist keeps the hips from sagging, as in Side Plank
• Quadriceps · Working (contracting): Straightens the raised leg and the standing leg
• Wrist flexors · Stretching: Stretched as the wrist bends back; still works to press the base of the fingers down and protect the wrist
• Hamstrings · Stretching: The main stretch, at the back of the raised leg
• Gluteus maximus · Stretching: Stretched by the very deep right hip flexion
• Adductors · Stretching: The inner thigh stretches as the right leg opens over the shoulder
• Iliopsoas · Stretching: The back hip is extended
• Rotator cuff · Stabilizing: Protects the supporting shoulder
• Erector spinae · Stabilizing: Keeps the back long as the chest turns open
• Gluteus medius · Stabilizing: Steadies the pelvis over the standing leg

Practice cues

• Slide the right shoulder deep under the right knee before turning, so the thigh sits high on the shoulder
• Press the right hand down and keep the shoulder away from the ear; ground the outer edge of the left foot
• Open the chest slowly before straightening the right leg; don't yank the foot with the left hand

Benefits

• Deeply stretches the hamstrings, buttocks and inner thighs
• Strengthens the shoulders, arms and obliques
• Trains balance and opening the chest while the trunk turns

Cautions / contraindications

• Avoid with a wrist, shoulder or hip injury or a hamstring strain or tear
• Use caution with low back or sacroiliac pain; avoid during pregnancy
• Advanced pose: learn with a teacher after a period of preparing the hips and hamstrings

Easier variations

• Lower the left knee to the floor and keep the right knee slightly bent
• Loop a strap around the right foot instead of holding it

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

• Fallen Triangle Pose Patita Tarasana
• Extended Side Plank Pose Utthita Vasisthasana
• Lizard Pose Utthan Pristhasana
• Firefly Pose Tittibhasana
• Side Plank Pose Vasisthasana
• Shoulder-Pressing Pose Bhujapidasana

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)