Gastrocnemius in yoga

Cơ bụng chân

32 yoga poses stretch the gastrocnemius, 0 work it and 0 need it to stabilize.

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

Poses that stretch it (32)

• Standing Forward Fold Uttanasana
• Downward-Facing Dog Adho Mukha Svanasana
• Warrior I Virabhadrasana I
• Standing Half Forward Bend Ardha Uttanasana
• Garland Pose (Yogi Squat) Malasana
• Wide-Legged Forward Bend Prasarita Padottanasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana – Lengthens as the back heel presses down
• Side Lunge Skandasana – Lengthens with the toes pointing up
• Staff Pose Dandasana
• Seated Forward Bend Paschimottanasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Revolved Triangle Pose Parivrtta Trikonasana
• Revolved Side Angle Pose Parivrtta Parsvakonasana – The back calf stretches with the heel down and the knee straight
• Head-to-Knee Forward Bend Janu Sirsasana
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
• Legs-up-the-Wall Pose Viparita Karani – Mildly lengthened with straight legs
• Plow Pose Halasana – Lengthens as the heels press away
• Dolphin Pose Ardha Pincha Mayurasana
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
• Half Splits Ardha Hanumanasana – Lengthens further with the toes pointing up
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
• Humble Warrior Baddha Virabhadrasana – The back heel presses down
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana
• One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – Gently stretched with the knee straight and the foot flexed
• Standing Split Urdhva Prasarita Eka Padasana
• Hand-Under-Foot Pose Padahastasana
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I
• Heron Pose Krounchasana
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
• Firefly Pose Tittibhasana – Stretched with straight knees and flexed feet

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