Simple Seated Twist anatomy
Simple Seated Twist · Vakrasana · Tư thế vặn mình ngồi cơ bản
Simple Seated Twist mainly works external oblique (left), internal oblique (right), multifidus (left), erector spinae; it stretches external oblique (right), internal oblique (left), hamstrings (left), gluteus maximus (right); transversus abdominis, triceps brachii (right) stabilize.
Opening the 3D model…
Sit in Staff Pose with a tall back. Bend the right knee and set the whole right foot on the floor just beside the inner left knee, the right knee pointing up; the left leg stays straight, toes pointing up. Place the right hand on the floor behind you, close to the sacrum. Inhale to lengthen the spine; exhale and turn the torso to the right, the left arm hugging the right knee in toward the chest, or the left elbow hooking lightly outside the right knee. The head turns last, the gaze over the right shoulder. Compared with Marichi's Pose III, the foot sits farther from the buttock and the arm hugs the knee, so the twist is gentler; unlike Half Lord of the Fishes, the foot does not cross over the knee and the bottom leg is not folded. The obliques and deep back muscles turn the spine, and the back of the left leg stretches gently. With low back pain, sit on a folded blanket and turn only a little.
Muscles in this pose
Working (contracting): External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Quadriceps (left), Biceps brachii (left), Rhomboid major (right)
Stretching: External oblique (right), Internal oblique (left), Hamstrings (left), Gluteus maximus (right), 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
- Quadriceps · Working (contracting): Keeps the left knee straight
- Biceps brachii · Working (contracting): The left arm hugs the right knee in toward the chest
- Rhomboid major · Working (contracting): Draws the back-arm shoulder back to open the chest
- Hamstrings · Stretching: Gently stretched with the left leg straight and the torso upright
- Gluteus maximus · Stretching: Gently stretched as the right knee is hugged toward the chest
- Triceps brachii · Stabilizing: The back hand presses the floor
Practice cues
- Ground both sit bones evenly; don't lean back on the rear hand
- Inhale to lengthen the spine, exhale to turn a little more from the belly up to the chest
- The left arm hugs the knee to steady the turn; don't pull hard to twist deeper
Benefits
- Rotates the spine gently; suits beginners
- Builds endurance in the obliques and the back muscles that hold the spine upright
- Gently stretches the back of the straight leg and the back of the bent-leg hip
Cautions / contraindications
- Avoid with a disc herniation or acute low back pain
- Avoid after recent abdominal or spinal surgery
- In pregnancy turn only gently from the upper back, without pressing the knee into the belly
Easier variations
- Sit on a folded blanket so the back lifts more easily, and soften the straight knee
- Rest the left hand on the right knee instead of hugging it, and turn only a little
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
- Marichi’s Pose III (Seated Twist) Marichyasana III
- Seated Easy Twist Parivrtta Sukhasana
- Bharadvaja's Twist Bharadvajasana I
- Revolved Hand-to-Big-Toe Pose Parivrtta Hasta Padangusthasana
- Revolved Seated Forward Bend Parivrtta Paschimottanasana
- Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
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)