Rectus abdominis in yoga

Cơ thẳng bụng

31 yoga poses stretch the rectus abdominis, 20 work it and 1 need it to stabilize.

Poses that stretch it (31)

• Warrior I Virabhadrasana I
• Cobra Pose Bhujangasana
• Bridge Pose Setu Bandha Sarvangasana
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Upward-Facing Dog Urdhva Mukha Svanasana
• Cow Pose Bitilasana
• Extended Puppy Pose Uttana Shishosana
• Camel Pose Ustrasana
• Upward Plank Pose Purvottanasana
• Sphinx Pose Salamba Bhujangasana
• Locust Pose Salabhasana
• Reclining Hero Pose Supta Virasana
• Pigeon Pose Eka Pada Rajakapotasana
• Dancer Pose Natarajasana
• Bow Pose Dhanurasana
• Fish Pose Matsyasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana
• Legs-up-the-Wall Pose Viparita Karani – Gently lengthened as the upper back drapes over the blanket edge
• Knees-Chest-Chin Pose Ashtanga Namaskara
• Half Frog Pose Ardha Bhekasana
• Sugarcane Pose Ardha Chandra Chapasana
• Wild Thing Camatkarasana – The front of the torso lengthens
• Superman Pose Viparita Salabhasana
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – The abdominal wall stretches gently
• Kneeling Pigeon Pose Kapotasana – Stretches strongly as the spine arches far back
• King Pigeon Pose Eka Pada Rajakapotasana I
• Full Frog Pose Bhekasana
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
• Full Dancer Pose Natarajasana

Poses that work it (contracting) (20)

• Plank Pose Phalakasana – Keeps the lower back from sagging
• Four-Limbed Staff Pose Chaturanga Dandasana
• Cat Pose Marjaryasana – Flexes the spine
• Boat Pose Paripurna Navasana
• Crow Pose Bakasana – Curls the trunk, drawing the navel in
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana – Keeps the lower back on the floor
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana – Keeps the lower back from sagging
• Handstand Adho Mukha Vrksasana – Draws the lower ribs in to prevent a banana back
• Forearm Stand Pincha Mayurasana – Draws the lower ribs in to prevent a banana back
• Side Crow Pose Parsva Bakasana – Curls the trunk slightly, drawing the navel in
• Half Boat Pose Ardha Navasana – The main worker: keeps the torso from sinking to the floor
• Lion Pose Simhasana – Helps force the breath out
• Rabbit Pose Sasangasana – Contracts gently to curl the spine
• Revolved Abdomen Pose Jathara Parivartanasana – Steadies the lower trunk as the legs lower to the side
• Firefly Pose Tittibhasana – Curls the trunk and keeps the hips off the floor
• Eight-Angle Pose Astavakrasana
• Sage Koundinya Pose II Eka Pada Koundinyasana II
• Shoulder-Pressing Pose Bhujapidasana – Curls the trunk, drawing the navel in
• Scale Pose Tolasana – Engages and curls the trunk slightly to lift the hips
• One-Legged Crow Pose Eka Pada Bakasana – Curls the trunk, drawing the navel in

Poses where it stabilizes (1)

• Tripod Headstand Salamba Sirsasana II

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