Latissimus dorsi in yoga

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39 yoga poses stretch the latissimus dorsi, 5 work it and 4 need it to stabilize.

Poses that stretch it (39)

• Downward-Facing Dog Adho Mukha Svanasana
• Warrior I Virabhadrasana I
• Extended Triangle Pose Utthita Trikonasana
• Tree Pose Vrksasana
• Child's Pose Balasana – Lengthens as the arms reach forward
• Upward Salute Urdhva Hastasana
• Chair Pose Utkatasana
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Extended Side Angle Pose Utthita Parsvakonasana – Lengthens as the top arm reaches over the ear
• Extended Puppy Pose Uttana Shishosana – Arms reach overhead — the main stretch
• Seated Forward Bend Paschimottanasana – Arms reach toward the feet
• Crocodile Pose Makarasana – Arms rest above the head
• Reclining Hero Pose Supta Virasana – Arms reach overhead
• Revolved Side Angle Pose Parivrtta Parsvakonasana – The top-arm side of the trunk lengthens
• Head-to-Knee Forward Bend Janu Sirsasana – Arms reach toward the foot
• Cow Face Pose Gomukhasana
• Gate Pose Parighasana – The top arm reaches over the ear
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Stretched by the overhead arm position
• Supported Headstand Salamba Sirsasana
• Dolphin Pose Ardha Pincha Mayurasana
• Reverse Warrior Viparita Virabhadrasana – Lengthens as the right arm reaches overhead
• Standing Side Bend Parsva Urdhva Hastasana – Lengthens from the hip to the left arm
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
• Wide-Knee Child's Pose Adho Mukha Virasana – Lengthens as the arms reach forward
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana – Lengthens with the arms overhead
• Side-Lying Relaxation Pose Parsva Savasana – Lengthens gently with the lower arm overhead
• Thread the Needle Pose Parsva Balasana – The right arm reaches long and forward
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – The top arm reaches overhead, lengthening the top side further
• Handstand Adho Mukha Vrksasana
• Forearm Stand Pincha Mayurasana
• Wild Thing Camatkarasana – The top arm reaches overhead, lengthening the top side
• Superman Pose Viparita Salabhasana – Lengthens with the arms overhead
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I – Stretched as the arms reach forward
• Revolved Abdomen Pose Jathara Parivartanasana – The left side of the trunk stretches
• Kneeling Pigeon Pose Kapotasana – Stretched as the arms reach overhead to the floor
• King Pigeon Pose Eka Pada Rajakapotasana I – Stretched by the overhead arm position
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Stretched by the overhead arm position
• Full Dancer Pose Natarajasana – Stretched by the overhead arm position

Poses that work it (contracting) (5)

• Four-Limbed Staff Pose Chaturanga Dandasana – Draws the elbows back, close to the body
• Locust Pose Salabhasana – Lifts the arms back
• Happy Baby Pose Ananda Balasana
• Heron Pose Krounchasana – The straight arms draw the leg toward the chest
• Scale Pose Tolasana – Draws the shoulders down, lifting the trunk

Poses where it stabilizes (4)

• Cobra Pose Bhujangasana
• Upward-Facing Dog Urdhva Mukha Svanasana
• Sphinx Pose Salamba Bhujangasana
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – Keeps the elbows close to the body

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