Biceps brachii in yoga
Cơ nhị đầu cánh tay
8 yoga poses stretch the biceps brachii, 6 work it and 8 need it to stabilize.
Poses that stretch it (8)
- Camel Pose Ustrasana
- Upward Plank Pose Purvottanasana
- Bow Pose Dhanurasana
- Plow Pose Halasana
- Reverse Tabletop Ardha Purvottanasana
- Humble Warrior Baddha Virabhadrasana – Lengthens with the shoulders extended back and the elbows straight
- Sugarcane Pose Ardha Chandra Chapasana
- Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
Poses that work it (contracting) (6)
- Knees-to-Chest Pose Apanasana – Hugs the knees to the chest
- Happy Baby Pose Ananda Balasana – Pulls the feet down
- Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – Bends the top elbow and pulls gently on the foot to open the chest
- Eye-of-the-Needle Pose (Reclining Figure Four) Sucirandhrasana – Gently draws the thigh toward the chest
- One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – Hugs the knee to the chest
- Hand-Under-Foot Pose Padahastasana – Bends the elbows to draw the torso down
Poses where it stabilizes (8)
- Four-Limbed Staff Pose Chaturanga Dandasana
- Bound Angle Pose (Butterfly) Baddha Konasana – Hands hold the feet and pull gently to lift the chest
- Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana – The hand holds the big toe
- Reclining Hand-to-Big-Toe Pose Supta Padangusthasana – The hand holds the big toe or strap
- Rabbit Pose Sasangasana – Steadies the elbows as the arms pull on the heels
- Kneeling Pigeon Pose Kapotasana – Keeps the hands holding the heels
- King Pigeon Pose Eka Pada Rajakapotasana I – Keeps the hands holding the foot
- Full Dancer Pose Natarajasana – Keeps the hands holding the foot
Open the 3D app → · All muscles · All poses
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