Quadratus lumborum in yoga
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22 yoga poses stretch the quadratus lumborum, 5 work it and 8 need it to stabilize.
Poses that stretch it (22)
- Standing Forward Fold Uttanasana
- Extended Triangle Pose Utthita Trikonasana – Lengthens along the top side of the waist
- Child's Pose Balasana
- Extended Side Angle Pose Utthita Parsvakonasana
- Wide-Legged Forward Bend Prasarita Padottanasana
- Cat Pose Marjaryasana
- Seated Forward Bend Paschimottanasana
- Knees-to-Chest Pose Apanasana
- Supine Spinal Twist Supta Matsyendrasana – The waist on the bent-knee side lengthens
- Head-to-Knee Forward Bend Janu Sirsasana – The bent-leg side of the waist lengthens as the torso turns toward the straight leg
- Gate Pose Parighasana
- Happy Baby Pose Ananda Balasana
- Reverse Warrior Viparita Virabhadrasana
- Standing Side Bend Parsva Urdhva Hastasana
- Wide-Knee Child's Pose Adho Mukha Virasana
- Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – The top side of the waist lengthens from hip to armpit
- Hand-Under-Foot Pose Padahastasana
- Marichi’s Pose I (Seated Forward Bend) Marichyasana I
- Rabbit Pose Sasangasana
- Ear Pressure Pose Karnapidasana
- Revolved Abdomen Pose Jathara Parivartanasana
- Tortoise Pose Kurmasana
Poses that work it (contracting) (5)
- Extended Triangle Pose Utthita Trikonasana
- Locust Pose Salabhasana
- Side Plank Pose Vasisthasana
- Standing Side Bend Parsva Urdhva Hastasana
- Superman Pose Viparita Salabhasana
Poses where it stabilizes (8)
- Cobra Pose Bhujangasana
- Standing Half Forward Bend Ardha Uttanasana
- Half Moon Pose Ardha Chandrasana
- Sphinx Pose Salamba Bhujangasana
- Easy Pose Sukhasana
- Bird Dog Dandayamana Bharmanasana
- Sugarcane Pose Ardha Chandra Chapasana
- Accomplished Pose Siddhasana
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