External oblique in yoga

Cơ chéo bụng ngoài

20 yoga poses stretch the external oblique, 17 work it and 0 need it to stabilize.

Part of: Obliques. Some poses list the whole group – see also Obliques.

Poses that stretch it (20)

• Extended Triangle Pose Utthita Trikonasana
• Extended Side Angle Pose Utthita Parsvakonasana – Lengthens along the top side of the waist
• Revolved Triangle Pose Parivrtta Trikonasana
• Revolved Side Angle Pose Parivrtta Parsvakonasana
• Revolved Chair Pose Parivrtta Utkatasana
• Half Lord of the Fishes Pose Ardha Matsyendrasana
• Bharadvaja's Twist Bharadvajasana I
• Supine Spinal Twist Supta Matsyendrasana – The external oblique on the twisting side and the internal oblique on the other side lengthen
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana
• Marichi’s Pose III (Seated Twist) Marichyasana III
• Thread the Needle Pose Parsva Balasana – The external oblique on the twisting side and the internal oblique on the other side lengthen gently
• Seated Easy Twist Parivrtta Sukhasana
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana
• Side Crow Pose Parsva Bakasana
• Revolved Low Lunge Parivrtta Anjaneyasana
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana
• Revolved Abdomen Pose Jathara Parivartanasana – Stretched, yet working to keep the legs from dropping to the floor
• Eight-Angle Pose Astavakrasana
• Sage Koundinya Pose I Eka Pada Koundinyasana I

Poses that work it (contracting) (17)

• Extended Triangle Pose Utthita Trikonasana – Helps rotate the chest open toward the ceiling
• Extended Side Angle Pose Utthita Parsvakonasana – Helps rotate the chest open toward the ceiling
• Revolved Triangle Pose Parivrtta Trikonasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Revolved Side Angle Pose Parivrtta Parsvakonasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Revolved Chair Pose Parivrtta Utkatasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Half Lord of the Fishes Pose Ardha Matsyendrasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Bharadvaja's Twist Bharadvajasana I – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Marichi’s Pose III (Seated Twist) Marichyasana III – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Seated Easy Twist Parivrtta Sukhasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – The right external oblique and left internal oblique turn the chest up to the ceiling, i.e. a twist to the left
• Side Crow Pose Parsva Bakasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Revolved Low Lunge Parivrtta Anjaneyasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Eight-Angle Pose Astavakrasana – The right external and left internal obliques hold the twist with both legs carried to the right
• Sage Koundinya Pose I Eka Pada Koundinyasana I – The opposite-side external oblique and same-side internal oblique turn the chest toward the twist

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