Pectoralis major in yoga

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49 yoga poses stretch the pectoralis major, 15 work it and 2 need it to stabilize.

Poses that stretch it (49)

• Downward-Facing Dog Adho Mukha Svanasana
• Warrior I Virabhadrasana I
• Extended Triangle Pose Utthita Trikonasana – Lengthens as the chest opens to the ceiling
• Cobra Pose Bhujangasana
• Bridge Pose Setu Bandha Sarvangasana
• Upward Salute Urdhva Hastasana
• Low Lunge Anjaneyasana
• Extended Side Angle Pose Utthita Parsvakonasana – Lengthens as the chest turns toward the ceiling
• Half Moon Pose Ardha Chandrasana – Lengthens as the chest opens to the side
• Upward-Facing Dog Urdhva Mukha Svanasana
• Cow Pose Bitilasana
• Extended Puppy Pose Uttana Shishosana – Chest sinks toward the floor
• Camel Pose Ustrasana
• Upward Plank Pose Purvottanasana
• Locust Pose Salabhasana
• Crocodile Pose Makarasana
• Reclining Hero Pose Supta Virasana
• Bharadvaja's Twist Bharadvajasana I
• Supine Spinal Twist Supta Matsyendrasana – Arm out wide, shoulder on the floor
• Dancer Pose Natarajasana – The arm reaching back to the foot opens the front of the shoulder
• Bow Pose Dhanurasana
• Reclining Bound Angle Pose Supta Baddha Konasana – Arms open out to the sides
• Fish Pose Matsyasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana
• Legs-up-the-Wall Pose Viparita Karani – The chest opens gently with the arms out to the sides, palms up
• Plow Pose Halasana
• Supported Shoulderstand Salamba Sarvangasana
• Reverse Tabletop Ardha Purvottanasana
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – The chest opens toward the top arm
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – The chest opens toward the top arm
• Marichi’s Pose III (Seated Twist) Marichyasana III
• Seated Easy Twist Parivrtta Sukhasana
• Humble Warrior Baddha Virabhadrasana – The chest and the fronts of the shoulders open as the clasped arms move back
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – The chest opens toward the ceiling
• Sugarcane Pose Ardha Chandra Chapasana – The arm reaching back to the foot opens the front of the shoulder
• Wild Thing Camatkarasana – The chest opens toward the ceiling
• Half Boat Pose Ardha Navasana – Lengthens as the elbows open back
• Revolved Low Lunge Parivrtta Anjaneyasana – The chest opens on the top-arm side
• Superman Pose Viparita Salabhasana
• Ear Pressure Pose Karnapidasana
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C – The chest stretches as the arms lift behind and over the head
• Revolved Abdomen Pose Jathara Parivartanasana – The left chest and shoulder stretch as the left shoulder stays down
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
• Kneeling Pigeon Pose Kapotasana – Stretched with the arms overhead
• King Pigeon Pose Eka Pada Rajakapotasana I – Stretched with the arms overhead
• Full Frog Pose Bhekasana – The chest opens as the shoulders draw back
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
• Full Dancer Pose Natarajasana – Stretched with the arms overhead

Poses that work it (contracting) (15)

• Garland Pose (Yogi Squat) Malasana – Presses the palms together
• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Revolved Chair Pose Parivrtta Utkatasana – Presses the palms together
• Crow Pose Bakasana – Draws the arms in to meet the knees
• Knees-Chest-Chin Pose Ashtanga Namaskara
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Side Crow Pose Parsva Bakasana – Supports the torso and keeps the elbows close to the body
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – Presses the palms together
• Firefly Pose Tittibhasana – Draws the arms in to meet the thighs
• Eight-Angle Pose Astavakrasana – Supports the torso and keeps the elbows close to the body
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Supports the torso and keeps the elbows close to the body
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Supports the torso and keeps the elbows close to the body
• Shoulder-Pressing Pose Bhujapidasana – Presses the arms into the thighs
• One-Legged Crow Pose Eka Pada Bakasana – Draws the arms in to meet the knee

Poses where it stabilizes (2)

• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – Presses the palms lightly together in front of the chest
• Tripod Headstand Salamba Sirsasana II – Keeps the elbows parallel so they don't splay

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