Erector spinae in yoga

Nhóm cơ dựng sống

25 yoga poses stretch the erector spinae, 69 work it and 23 need it to stabilize.

Poses that stretch it (25)

• Standing Forward Fold Uttanasana
• Child's Pose Balasana
• Wide-Legged Forward Bend Prasarita Padottanasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana
• Cat Pose Marjaryasana
• Seated Forward Bend Paschimottanasana
• Knees-to-Chest Pose Apanasana – Mainly in the lower back
• Head-to-Knee Forward Bend Janu Sirsasana
• Happy Baby Pose Ananda Balasana – Mainly in the lumbar region
• Plow Pose Halasana – Lengthened as the back rounds over the shoulders; still working lightly so the spine does not collapse
• Crow Pose Bakasana – Lengthens as the upper back rounds
• Wide-Knee Child's Pose Adho Mukha Virasana
• Half Boat Pose Ardha Navasana – Slightly lengthened and passive while the lower back rounds and the abdominals work
• One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – Mainly in the lower back: the pelvis tilts back slightly while the sacrum stays on the floor
• Standing Split Urdhva Prasarita Eka Padasana – Lengthens as the torso folds deeply and the head hangs
• Hand-Under-Foot Pose Padahastasana
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I – Lengthened as the back folds forward
• Rabbit Pose Sasangasana – Lengthened along its whole length as the back rounds
• Ear Pressure Pose Karnapidasana – Deeply lengthened as the back rounds
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C – Lengthened in the fold while the back stays long
• Tortoise Pose Kurmasana – Lengthened as the back rounds like a shell
• Firefly Pose Tittibhasana – Lengthens as the back rounds
• Shoulder-Pressing Pose Bhujapidasana – Lengthens as the back rounds
• Scale Pose Tolasana – Lengthens as the back rounds slightly to lift the hips
• One-Legged Crow Pose Eka Pada Bakasana – The upper back stays rounded as in Crow

Poses that work it (contracting) (69)

• Downward-Facing Dog Adho Mukha Svanasana – Keeps the spine long so the back doesn't round
• Warrior I Virabhadrasana I
• Cobra Pose Bhujangasana – Extends the spine to lift the chest
• Bridge Pose Setu Bandha Sarvangasana
• Upward Salute Urdhva Hastasana
• Standing Half Forward Bend Ardha Uttanasana – Holds the back flat against gravity
• Chair Pose Utkatasana – Keeps the spine long as the torso leans forward
• Garland Pose (Yogi Squat) Malasana – Lifts the chest and lengthens the back
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Warrior III Virabhadrasana III – Holds the torso straight and parallel to the floor
• Lizard Pose Utthan Pristhasana – Keeps the back long and the chest from collapsing
• Side Lunge Skandasana – Lifts the chest
• Upward-Facing Dog Urdhva Mukha Svanasana – Extends the spine
• Cow Pose Bitilasana – Extends the spine
• Camel Pose Ustrasana – Arches the spine back
• Staff Pose Dandasana – Keeps the back straight
• Wide-Angle Seated Forward Bend Upavistha Konasana – Keeps the back long in the fold
• Boat Pose Paripurna Navasana – Keeps the back straight, not collapsed
• Upward Plank Pose Purvottanasana
• Sphinx Pose Salamba Bhujangasana – Gently arches the spine
• Locust Pose Salabhasana – Extends the spine against gravity
• Revolved Triangle Pose Parivrtta Trikonasana – Keeps the spine long, without rounding in the twist
• Revolved Side Angle Pose Parivrtta Parsvakonasana – Keeps the spine long, without rounding in the twist
• Revolved Chair Pose Parivrtta Utkatasana – Keeps the spine long, without rounding in the twist
• Half Lord of the Fishes Pose Ardha Matsyendrasana – Keeps the spine long, without rounding in the twist
• Bharadvaja's Twist Bharadvajasana I – Keeps the spine long, without rounding in the twist
• Easy Pose Sukhasana – Keeps the back upright
• Lotus Pose Padmasana – Keeps the back upright
• Bound Angle Pose (Butterfly) Baddha Konasana – Keeps the back upright
• Cow Face Pose Gomukhasana – Keeps the back upright
• Pigeon Pose Eka Pada Rajakapotasana – Lifts the torso upright
• Dancer Pose Natarajasana – Arches the spine
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana – Keeps the back straight, not rounded
• Bow Pose Dhanurasana – Arches the spine
• Fish Pose Matsyasana – Extends the upper back to lift the chest off the floor
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Arches the spine back
• Supported Shoulderstand Salamba Sarvangasana – Lifts the torso vertical, moving the sternum toward the chin
• Dolphin Pose Ardha Pincha Mayurasana – Keeps the spine long so the back doesn't round
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Keeps the spine long so the back doesn't round
• Half Splits Ardha Hanumanasana – Keeps the back long in the fold
• Knees-Chest-Chin Pose Ashtanga Namaskara – Arches the upper back gently, drawing the chest forward
• Reverse Tabletop Ardha Purvottanasana – Keeps the torso flat like a tabletop
• Bird Dog Dandayamana Bharmanasana – Holds the spine neutral
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Keeps the spine long, without rounding in the twist
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – Keeps the spine long, without rounding in the twist
• Marichi’s Pose III (Seated Twist) Marichyasana III – Keeps the spine long, without rounding in the twist
• Seated Easy Twist Parivrtta Sukhasana – Keeps the spine long, without rounding in the twist
• Humble Warrior Baddha Virabhadrasana – Keeps the back long in the fold, without rounding
• Half Frog Pose Ardha Bhekasana – Lifts the chest in a gentle backbend
• Fire Log Pose (Double Pigeon) Agnistambhasana – Keeps the spine upright
• Sugarcane Pose Ardha Chandra Chapasana – Arches the back gently, opening the chest
• Wild Thing Camatkarasana – Arches the spine
• Front Splits (Monkey Pose) Hanumanasana – Keeps the torso upright
• Accomplished Pose Siddhasana – Keeps the back upright
• Revolved Low Lunge Parivrtta Anjaneyasana – Keeps the spine long, without rounding in the twist
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – Keeps the spine long, without rounding in the twist
• Superman Pose Viparita Salabhasana – Extends the spine, lifting the chest and arms against gravity
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – Keeps the back long as the trunk leans forward
• Heron Pose Krounchasana – Keeps the back straight and the chest lifted
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – The main worker: lifts the chest a little
• Kneeling Pigeon Pose Kapotasana – Arches the spine and holds the deep backbend
• King Pigeon Pose Eka Pada Rajakapotasana I – Arches the spine and lifts the chest
• Full Frog Pose Bhekasana – Lifts the chest with no arm propping it
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Arches the spine back
• Full Dancer Pose Natarajasana – Arches the upper back and lifts the chest
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Keeps the back long and the back leg lifted
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Keeps the back long and the back leg lifted

Poses where it stabilizes (23)

• Mountain Pose Tadasana
• Extended Triangle Pose Utthita Trikonasana
• Tree Pose Vrksasana
• Extended Side Angle Pose Utthita Parsvakonasana
• Half Moon Pose Ardha Chandrasana
• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Extended Puppy Pose Uttana Shishosana
• Thunderbolt Pose Vajrasana
• Hero Pose Virasana
• Eagle Pose Garudasana
• Side Plank Pose Vasisthasana
• Supported Headstand Salamba Sirsasana
• Reverse Warrior Viparita Virabhadrasana – Keeps the spine long so the torso doesn't collapse
• Goddess Pose Utkata Konasana – Keeps the torso upright
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – Keeps the spine long, without rounding in the side bend
• Handstand Adho Mukha Vrksasana
• Forearm Stand Pincha Mayurasana
• Tabletop Pose Bharmanasana – Holds the spine neutral and parallel to the floor
• Frog Pose Adho Mukha Mandukasana – Keeps the spine long
• Lion Pose Simhasana – Keeps the back long and the chest open
• Tripod Headstand Salamba Sirsasana II

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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