Obliques in yoga

Nhóm cơ chéo bụng

9 yoga poses stretch the obliques, 8 work it and 17 need it to stabilize.

Group members: External oblique, Internal oblique

Poses that stretch it (9)

• Cobra Pose Bhujangasana
• Upward-Facing Dog Urdhva Mukha Svanasana
• Cow Pose Bitilasana
• Camel Pose Ustrasana
• Sphinx Pose Salamba Bhujangasana
• Gate Pose Parighasana – The upper side body lengthens; main stretch
• Reverse Warrior Viparita Virabhadrasana – The right side of the waist lengthens as the torso leans toward the back leg
• Standing Side Bend Parsva Urdhva Hastasana – The left side of the waist lengthens as you bend to the right
• Kneeling Pigeon Pose Kapotasana

Poses that work it (contracting) (8)

• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Cat Pose Marjaryasana
• Boat Pose Paripurna Navasana
• Side Plank Pose Vasisthasana – Keeps the hips from sagging
• Standing Side Bend Parsva Urdhva Hastasana – Draws the torso to the right with control
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Half Boat Pose Ardha Navasana

Poses where it stabilizes (17)

• Warrior I Virabhadrasana I
• Warrior II Virabhadrasana II
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Warrior III Virabhadrasana III – Resists rotation of the pelvis
• Half Moon Pose Ardha Chandrasana
• Side Lunge Skandasana
• Gate Pose Parighasana – Keeps the torso bending sideways, not collapsing forward
• Crow Pose Bakasana
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Keep the hips level and square
• Bird Dog Dandayamana Bharmanasana – Resist the twist of lifting opposite limbs
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
• Sugarcane Pose Ardha Chandra Chapasana
• Standing Split Urdhva Prasarita Eka Padasana – Keep the hips from rotating open with the lifted leg
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Keeps the pelvis from rotating as one foot leaves the floor
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Resists rotation, keeping the pelvis level on one leg
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Steady the trunk as the pelvis turns slightly toward the front leg

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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