Multifidus in yoga

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15 yoga poses stretch the multifidus, 30 work it and 21 need it to stabilize.

Poses that stretch it (15)

• 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
• Supine Spinal Twist Supta Matsyendrasana – Multifidus on the twisting side lengthens
• Head-to-Knee Forward Bend Janu Sirsasana
• Happy Baby Pose Ananda Balasana
• Hand-Under-Foot Pose Padahastasana
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I
• Rabbit Pose Sasangasana
• Ear Pressure Pose Karnapidasana
• Tortoise Pose Kurmasana

Poses that work it (contracting) (30)

• Cobra Pose Bhujangasana
• Standing Half Forward Bend Ardha Uttanasana
• Warrior III Virabhadrasana III
• Upward-Facing Dog Urdhva Mukha Svanasana
• Cow Pose Bitilasana
• Camel Pose Ustrasana
• Staff Pose Dandasana
• Sphinx Pose Salamba Bhujangasana
• Locust Pose Salabhasana
• Revolved Triangle Pose Parivrtta Trikonasana – Multifidus rotates the vertebrae toward the opposite side
• Revolved Side Angle Pose Parivrtta Parsvakonasana – Multifidus rotates the vertebrae toward the opposite side
• Revolved Chair Pose Parivrtta Utkatasana – Multifidus rotates the vertebrae toward the opposite side
• Half Lord of the Fishes Pose Ardha Matsyendrasana – Multifidus rotates the vertebrae toward the opposite side
• Bharadvaja's Twist Bharadvajasana I – Multifidus rotates the vertebrae toward the opposite side
• Bow Pose Dhanurasana
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Multifidus rotates the vertebrae toward the opposite side
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – Multifidus rotates the vertebrae toward the opposite side
• Marichi’s Pose III (Seated Twist) Marichyasana III – Multifidus rotates the vertebrae toward the opposite side
• Seated Easy Twist Parivrtta Sukhasana – Multifidus rotates the vertebrae toward the opposite side
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – Multifidus rotates the vertebrae toward the opposite side
• Side Crow Pose Parsva Bakasana – Multifidus rotates the vertebrae toward the opposite side
• Revolved Low Lunge Parivrtta Anjaneyasana – Multifidus rotates the vertebrae toward the opposite side
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – Multifidus rotates the vertebrae toward the opposite side
• Superman Pose Viparita Salabhasana
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana
• Kneeling Pigeon Pose Kapotasana
• King Pigeon Pose Eka Pada Rajakapotasana I
• Full Frog Pose Bhekasana
• Full Dancer Pose Natarajasana
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Multifidus rotates the vertebrae toward the opposite side

Poses where it stabilizes (21)

• Mountain Pose Tadasana
• Warrior II Virabhadrasana II
• Tree Pose Vrksasana
• Upward Salute Urdhva Hastasana
• Chair Pose Utkatasana
• Garland Pose (Yogi Squat) Malasana
• Thunderbolt Pose Vajrasana – Keeps the spine upright
• Hero Pose Virasana – Keeps the spine upright
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Boat Pose Paripurna Navasana
• Easy Pose Sukhasana
• Lotus Pose Padmasana
• Bound Angle Pose (Butterfly) Baddha Konasana
• Cow Face Pose Gomukhasana
• Pigeon Pose Eka Pada Rajakapotasana
• Bird Dog Dandayamana Bharmanasana – Keeps the vertebrae from rotating
• Tabletop Pose Bharmanasana
• Accomplished Pose Siddhasana
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana
• Heron Pose Krounchasana
• Sage Koundinya Pose II Eka Pada Koundinyasana 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