Adductors in yoga

Nhóm cơ khép đùi

32 yoga poses stretch the adductors, 14 work it and 29 need it to stabilize.

Group members: Adductor longus, Adductor brevis, Adductor magnus, Gracilis

Poses that stretch it (32)

• Warrior II Virabhadrasana II
• Extended Triangle Pose Utthita Trikonasana
• Tree Pose Vrksasana
• Garland Pose (Yogi Squat) Malasana – Lengthens as the knees open wide
• Extended Side Angle Pose Utthita Parsvakonasana
• Half Moon Pose Ardha Chandrasana
• Wide-Legged Forward Bend Prasarita Padottanasana – Lengthens with the legs spread wide
• Lizard Pose Utthan Pristhasana – Lengthens as the front hip flexes deeply and opens
• Side Lunge Skandasana – Stretched most on the straight leg (gracilis)
• Wide-Angle Seated Forward Bend Upavistha Konasana – Main stretch (adductor magnus, gracilis)
• Easy Pose Sukhasana – Knees open out to the sides
• Lotus Pose Padmasana
• Bound Angle Pose (Butterfly) Baddha Konasana – Main stretch (adductor longus, adductor brevis, gracilis)
• Head-to-Knee Forward Bend Janu Sirsasana – The bent knee opens out to the side
• Gate Pose Parighasana – Leg extended out to the side
• Reclining Bound Angle Pose Supta Baddha Konasana – Knees fall open to the sides; main stretch
• Happy Baby Pose Ananda Balasana – Knees open wide toward the armpits
• Reverse Warrior Viparita Virabhadrasana
• Goddess Pose Utkata Konasana – The inner thighs lengthen as the knees open wide
• Wide-Knee Child's Pose Adho Mukha Virasana – The inner thighs lengthen with the knees wide
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Lengthen with the legs spread wide
• Seated Easy Twist Parivrtta Sukhasana – Knees open out to the sides
• Humble Warrior Baddha Virabhadrasana – The torso settles inside the front thigh, opening the front groin
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – The straight leg opens wide to the side
• Fire Log Pose (Double Pigeon) Agnistambhasana – The thighs open out to the sides
• Sugarcane Pose Ardha Chandra Chapasana
• Accomplished Pose Siddhasana – The knees open wide toward the floor
• Frog Pose Adho Mukha Mandukasana – The main stretch: the inner thighs as the knees open wide
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C – The inner thighs stretch with the legs wide
• Tortoise Pose Kurmasana – Stretched with the legs wide apart
• Firefly Pose Tittibhasana – The inner thighs stretch as the legs open; they still press the thighs lightly into the arms
• Scale Pose Tolasana

Poses that work it (contracting) (14)

• Eagle Pose Garudasana – Squeeze the thighs together
• Supported Headstand Salamba Sirsasana – Squeezes the legs together
• Crow Pose Bakasana – Squeezes the knees into the arms
• Handstand Adho Mukha Vrksasana – Squeezes the legs together
• Forearm Stand Pincha Mayurasana – Squeezes the legs together
• Side Crow Pose Parsva Bakasana – Squeezes the thighs and feet together
• Half Boat Pose Ardha Navasana – Squeezes the legs together
• Revolved Abdomen Pose Jathara Parivartanasana – Squeezes the legs together
• Eight-Angle Pose Astavakrasana – Both thighs squeeze the right arm
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Presses the right thigh onto the left arm
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Presses the right thigh into the right arm
• Shoulder-Pressing Pose Bhujapidasana – The thighs hug the arms
• Tripod Headstand Salamba Sirsasana II – Squeezes the legs together
• One-Legged Crow Pose Eka Pada Bakasana – Squeezes the left knee into the left arm

Poses where it stabilizes (29)

• Mountain Pose Tadasana
• Warrior I Virabhadrasana I
• Bridge Pose Setu Bandha Sarvangasana – Keeps the knees parallel
• Upward Salute Urdhva Hastasana
• Chair Pose Utkatasana – Keeps the knees parallel
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana – Draws the inner thighs toward the midline
• Warrior III Virabhadrasana III – Keeps the lifted leg from rotating outward
• Intense Side Stretch (Pyramid Pose) Parsvottanasana
• Plank Pose Phalakasana
• Camel Pose Ustrasana – Keeps the knees hip-width apart
• Staff Pose Dandasana – Draws the legs together
• Boat Pose Paripurna Navasana – Squeezes the thighs together
• Upward Plank Pose Purvottanasana – Keeps the legs together with a slight inward rotation
• Locust Pose Salabhasana
• Revolved Chair Pose Parivrtta Utkatasana – Keeps the knees level
• Side Plank Pose Vasisthasana – Squeeze the legs together
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Keeps the knees parallel so they don't splay
• Legs-up-the-Wall Pose Viparita Karani – Keeps the legs lightly together; a strap around the shins lets them rest
• Supported Shoulderstand Salamba Sarvangasana – Draws the legs together
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana – Keep the legs together
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Revolved Low Lunge Parivrtta Anjaneyasana – Keeps the front knee from drifting out as the torso turns
• Superman Pose Viparita Salabhasana
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I – Hugs the right thigh to the trunk so the knee doesn't fall out
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Keeps the standing knee pointing straight ahead
• Kneeling Pigeon Pose Kapotasana – Keeps the knees hip-width apart
• Full Frog Pose Bhekasana – Keeps the knees hip-width apart
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Keeps the standing knee pointing straight ahead

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General information, not a substitute for advice from a doctor or teacher. · 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)

Written and reviewed by Yoga An Viên center · Updated 18/10/2026