Seated Easy Twist anatomy
Seated Easy Twist · Parivrtta Sukhasana · Tư thế ngồi xếp bằng vặn mình
Seated Easy Twist mainly works external oblique (left), internal oblique (right), multifidus (left), erector spinae; it stretches external oblique (right), internal oblique (left), adductors, gluteus maximus; transversus abdominis, trapezius stabilize.
Opening the 3D model…
Sit cross-legged with the shins crossed, each foot under the opposite knee, spine upright. Place the opposite hand on the knee you turn toward and rest the other hand lightly on the floor behind the hip; inhale to lengthen the back, exhale to turn the chest, and let the head follow last. A gentle twist: the obliques and deep back muscles turn the spine while both sitting bones stay evenly grounded.
Muscles in this pose
Working (contracting): External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Rhomboid major (right)
Stretching: External oblique (right), Internal oblique (left), Adductors, Gluteus maximus, Pectoralis major (right)
Stabilizing: Transversus abdominis, Trapezius
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
- Adductors · Stretching: Knees open out to the sides
- Gluteus maximus · Stretching: Gently stretched as the hips flex and rotate outward
- Trapezius · Stabilizing: Lower fibers draw the shoulders down, away from the ears
Practice cues
- Ground both sitting bones evenly; don't lean toward the twist
- Inhale to lengthen the spine, exhale to turn from the belly up to the chest
- The hand on the knee only guides; don't pull hard to twist deeper
Benefits
- Gently improves spinal rotation
- Builds back strength for sitting upright
- Gently stretches the outer hips and hip joints
Cautions / contraindications
- Take care with low back pain or a disc problem; keep long, twist less
- In pregnancy, turn only gently from the upper back without squeezing the belly
- Go gently with knee pain: support the knees with blocks or blankets
Easier variations
- Sit on a folded blanket so the hips are higher than the knees
- Do the twist seated on a chair
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
- Bharadvaja's Twist Bharadvajasana I
- Marichi’s Pose III (Seated Twist) Marichyasana III
- Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
- Half Lord of the Fishes Pose Ardha Matsyendrasana
- Revolved Low Lunge Parivrtta Anjaneyasana
- Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana
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)