Deep hip rotators in yoga

Nhóm cơ xoay ngoài sâu của hông

3 yoga poses stretch the deep hip rotators, 1 work it and 3 need it to stabilize.

Poses that stretch it (3)

• Eye-of-the-Needle Pose (Reclining Figure Four) Sucirandhrasana
• Fire Log Pose (Double Pigeon) Agnistambhasana
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana

Poses that work it (contracting) (1)

• Goddess Pose Utkata Konasana – Rotate the hip joints outward

Poses where it stabilizes (3)

• Revolved Side Angle Pose Parivrtta Parsvakonasana
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – With the gluteus medius, keep the standing knee tracking over the toes

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