Iliopsoas in yoga

Cơ thắt lưng chậu

32 yoga poses stretch the iliopsoas, 29 work it and 4 need it to stabilize.

Group members: Iliacus, Psoas major

Poses that stretch it (32)

• Warrior I Virabhadrasana I – Stretched by the extended back hip
• Cobra Pose Bhujangasana
• Bridge Pose Setu Bandha Sarvangasana
• Low Lunge Anjaneyasana – Back hip extended: the main stretch
• High Lunge (Crescent Lunge) Ashta Chandrasana – Stretched by the extended back hip
• Lizard Pose Utthan Pristhasana – Stretched by the extended back hip
• Upward-Facing Dog Urdhva Mukha Svanasana
• Camel Pose Ustrasana – Hips extend and press forward
• Upward Plank Pose Purvottanasana
• Sphinx Pose Salamba Bhujangasana
• Locust Pose Salabhasana
• Reclining Hero Pose Supta Virasana
• Pigeon Pose Eka Pada Rajakapotasana – Back hip extended
• Dancer Pose Natarajasana
• Bow Pose Dhanurasana
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana – The bottom hip is extended on the floor
• Wheel Pose (Upward Bow) Urdhva Dhanurasana
• Half Frog Pose Ardha Bhekasana – The bent-leg hip is extended on the floor
• Sugarcane Pose Ardha Chandra Chapasana
• Wild Thing Camatkarasana – The hips extend and the front of the hips lengthens
• Front Splits (Monkey Pose) Hanumanasana – Main stretch in the back leg: the hip at full extension
• One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – Straight-leg hip: the front of the hip lengthens as the other knee comes to the chest
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – Back hip slightly extended: a mild stretch
• Standing Split Urdhva Prasarita Eka Padasana – The front of the lifted leg's hip lengthens
• Superman Pose Viparita Salabhasana
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – The front of the standing hip stretches
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – The fronts of the hips stretch gently
• Kneeling Pigeon Pose Kapotasana – The hips extend and keep pressing forward
• King Pigeon Pose Eka Pada Rajakapotasana I – The back hip extends deeply
• Full Frog Pose Bhekasana – The hips are extended on the floor
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – The standing hip is extended
• Full Dancer Pose Natarajasana

Poses that work it (contracting) (29)

• Standing Forward Fold Uttanasana – Draws the torso deeper into the hip fold
• Standing Half Forward Bend Ardha Uttanasana – Holds the pelvis in an anterior tilt
• Wide-Legged Forward Bend Prasarita Padottanasana – Draws the torso deeper into the hip fold
• Intense Side Stretch (Pyramid Pose) Parsvottanasana
• Plank Pose Phalakasana – Keeps the hips from dropping
• Four-Limbed Staff Pose Chaturanga Dandasana
• Staff Pose Dandasana – Holds the torso perpendicular to the legs
• Seated Forward Bend Paschimottanasana – Draws the torso deeper into hip flexion
• Wide-Angle Seated Forward Bend Upavistha Konasana – Draws the torso forward
• Boat Pose Paripurna Navasana – Lifts the legs and holds the torso up
• Bound Angle Pose (Butterfly) Baddha Konasana – Holds the pelvis tilted forward
• Head-to-Knee Forward Bend Janu Sirsasana – Draws the torso deeper into the hip fold
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana – Holds the leg up
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana – Holds the leg up
• Crow Pose Bakasana – Flexes the hips deeply, pulling the knees up toward the armpits
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana – Lifts and holds the legs at 90°
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana – Keeps the hips from dropping
• Side Crow Pose Parsva Bakasana – Flexes the hips deeply, keeping the knees drawn up toward the chest
• Half Boat Pose Ardha Navasana – Holds the legs off the floor
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I – Draws the trunk forward from the hip joints
• Heron Pose Krounchasana – Helps lift and hold the leg
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Lifts and holds the leg vertical against the pull of the hamstrings
• Firefly Pose Tittibhasana – Lifts and holds the legs
• Eight-Angle Pose Astavakrasana – Flexes the hips and holds the legs off the floor
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Holds the right leg up, reaching out over the left arm
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Holds the front leg off the floor
• Shoulder-Pressing Pose Bhujapidasana – Flexes the hips deeply and holds the legs up
• Scale Pose Tolasana – Draws the knees toward the chest, lifting the legs
• One-Legged Crow Pose Eka Pada Bakasana – Flexes the left hip deeply, keeping the knee high near the armpit

Poses where it stabilizes (4)

• Easy Pose Sukhasana – Keeps the pelvis upright instead of tipping back
• Accomplished Pose Siddhasana – Keeps the pelvis upright instead of tipping back
• Revolved Abdomen Pose Jathara Parivartanasana – Holds the legs at a right angle to the trunk
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Holds the lifted leg vertical

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