Deltoid in yoga

Cơ delta

9 yoga poses stretch the deltoid, 59 work it and 8 need it to stabilize.

Poses that stretch it (9)

• Camel Pose Ustrasana – Front fibers lengthen as the arms reach back
• Upward Plank Pose Purvottanasana – Front fibers lengthen as the shoulders extend
• Bow Pose Dhanurasana – Front fibers stretch as the arms reach back
• Plow Pose Halasana – Front fibers lengthen as the arms extend behind
• Supported Shoulderstand Salamba Sarvangasana – Front fibers lengthen with the arms extended behind
• Reverse Tabletop Ardha Purvottanasana – The front of the shoulders lengthens
• Thread the Needle Pose Parsva Balasana – The back of the left shoulder lengthens
• Ear Pressure Pose Karnapidasana – The front of the shoulders stretches with the arms behind the back
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C – The fronts of the shoulders stretch

Poses that work it (contracting) (59)

• Downward-Facing Dog Adho Mukha Svanasana
• Warrior I Virabhadrasana I – Raises the arms overhead
• Warrior II Virabhadrasana II – Holds the arms out at shoulder height
• Extended Triangle Pose Utthita Trikonasana
• Tree Pose Vrksasana
• Upward Salute Urdhva Hastasana – Raises the arms overhead
• Chair Pose Utkatasana – Raises the arms overhead
• Low Lunge Anjaneyasana – Raises the arms overhead
• High Lunge (Crescent Lunge) Ashta Chandrasana – Raises the arms overhead
• Warrior III Virabhadrasana III – Holds the arms reaching forward
• Extended Side Angle Pose Utthita Parsvakonasana – Holds the top arm reaching overhead
• Half Moon Pose Ardha Chandrasana
• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana – Mainly the front (anterior) fibers
• Extended Puppy Pose Uttana Shishosana – Presses the hands into the floor
• Boat Pose Paripurna Navasana – Holds the arms reaching forward
• Locust Pose Salabhasana – Rear fibers lift the arms back
• Revolved Triangle Pose Parivrtta Trikonasana – Top arm reaches up; bottom arm reaches down
• Revolved Side Angle Pose Parivrtta Parsvakonasana – Holds the top arm reaching over the ear
• Eagle Pose Garudasana – Lifts the elbows to shoulder height
• Dancer Pose Natarajasana – The front arm reaches forward
• Side Plank Pose Vasisthasana – The supporting shoulder bears weight; the top arm reaches up
• Gate Pose Parighasana – Holds the top arm overhead
• Fish Pose Matsyasana – Mainly the rear fibers, pressing the upper arms down
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Holds the arms overhead
• Supported Headstand Salamba Sirsasana – Holds the arms overhead under load
• Dolphin Pose Ardha Pincha Mayurasana – Holds the arms overhead under load
• Crow Pose Bakasana – Mainly the front (anterior) fibers
• Reverse Warrior Viparita Virabhadrasana – Raises the top arm overhead
• Goddess Pose Utkata Konasana – Holds the upper arms out at shoulder height
• Standing Side Bend Parsva Urdhva Hastasana – Holds both arms overhead
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
• Knees-Chest-Chin Pose Ashtanga Namaskara
• Bird Dog Dandayamana Bharmanasana – Lifts the right arm to shoulder height
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Raises the right arm toward the ceiling
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – Raises the right arm toward the ceiling
• Marichi’s Pose III (Seated Twist) Marichyasana III – Presses the elbow against the outer knee
• Humble Warrior Baddha Virabhadrasana – The rear fibers lift the clasped hands away from the back, toward the ceiling
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – Raises the top arm overhead
• Half Frog Pose Ardha Bhekasana – Lifts the elbow toward the ceiling
• Sugarcane Pose Ardha Chandra Chapasana – Takes the top arm back to hold the foot
• Handstand Adho Mukha Vrksasana – Holds the arms overhead under the full body weight
• Forearm Stand Pincha Mayurasana – Holds the arms overhead under load
• Side Crow Pose Parsva Bakasana – Mainly the front (anterior) fibers
• Wild Thing Camatkarasana – The supporting shoulder bears weight; the top arm reaches overhead
• Revolved Low Lunge Parivrtta Anjaneyasana – Lifts the top arm to the ceiling
• Superman Pose Viparita Salabhasana – Holds the arms overhead and off the floor
• King Pigeon Pose Eka Pada Rajakapotasana I – Holds the elbows pointing up
• Full Frog Pose Bhekasana – Lifts the elbows toward the ceiling
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Holds the arms overhead
• Full Dancer Pose Natarajasana – Holds the elbows pointing up
• Firefly Pose Tittibhasana – Mainly the front (anterior) fibers
• Eight-Angle Pose Astavakrasana – Mainly the front (anterior) fibers
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Mainly the front (anterior) fibers
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Mainly the front (anterior) fibers
• Shoulder-Pressing Pose Bhujapidasana – Mainly the front (anterior) fibers
• Tripod Headstand Salamba Sirsasana II – Holds the arms and carries part of the weight
• One-Legged Crow Pose Eka Pada Bakasana – Mainly the front (anterior) fibers

Poses where it stabilizes (8)

• Upward-Facing Dog Urdhva Mukha Svanasana
• Sphinx Pose Salamba Bhujangasana
• Sugarcane Pose Ardha Chandra Chapasana
• Tabletop Pose Bharmanasana
• Half Boat Pose Ardha Navasana – Holds the elbows out to the sides
• Frog Pose Adho Mukha Mandukasana
• Revolved Abdomen Pose Jathara Parivartanasana – The arms press the floor to anchor the shoulders
• Scale Pose Tolasana

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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