Rhomboid major in yoga

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8 yoga poses stretch the rhomboid major, 25 work it and 7 need it to stabilize.

Poses that stretch it (8)

• Child's Pose Balasana
• Cat Pose Marjaryasana
• Seated Forward Bend Paschimottanasana
• Eagle Pose Garudasana – The space between the shoulder blades widens
• Thread the Needle Pose Parsva Balasana – The left shoulder blade glides away from the spine as the arm threads through
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I
• Rabbit Pose Sasangasana – The area between the shoulder blades is stretched
• Tortoise Pose Kurmasana

Poses that work it (contracting) (25)

• Cobra Pose Bhujangasana – Draws the shoulder blades together
• Bridge Pose Setu Bandha Sarvangasana – Draws the shoulder blades together beneath the back
• Standing Half Forward Bend Ardha Uttanasana – Draws the shoulder blades together to open the chest
• Cow Pose Bitilasana – Draws the shoulder blades together
• Camel Pose Ustrasana – Draws the shoulder blades together to open the chest
• Upward Plank Pose Purvottanasana – Draws the shoulder blades together
• Locust Pose Salabhasana – Draws the shoulder blades together
• Bharadvaja's Twist Bharadvajasana I – Draws the back-arm shoulder back to open the chest
• Bow Pose Dhanurasana – Draws the shoulder blades together to open the chest
• Fish Pose Matsyasana – Draws the shoulder blades into the back, lifting the chest
• Plow Pose Halasana – Draws the shoulder blades together and tucks the shoulders under
• Supported Shoulderstand Salamba Sarvangasana – Draws the shoulder blades together to lift the upper back
• Reverse Tabletop Ardha Purvottanasana – Draws the shoulder blades together to open the chest
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Draws the right shoulder blade toward the spine to open the chest
• Marichi’s Pose III (Seated Twist) Marichyasana III – Draws the back-arm shoulder back to open the chest
• Seated Easy Twist Parivrtta Sukhasana – Draws the back-arm shoulder back to open the chest
• Humble Warrior Baddha Virabhadrasana – Draws the shoulder blades toward each other
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – Draws the top shoulder back
• Half Boat Pose Ardha Navasana – Draws the shoulder blades together, opening the elbows and chest
• Heron Pose Krounchasana – Draws the shoulder blades back, opening the chest
• Ear Pressure Pose Karnapidasana – Draws the shoulder blades together so the weight rests on the shoulders
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C – Draws the shoulder blades together
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Draws the shoulder blades together, opening the chest
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – Draws the shoulder blades together, opening the chest
• Full Frog Pose Bhekasana – Draws the shoulder blades together to lift and open the chest

Poses where it stabilizes (7)

• Garland Pose (Yogi Squat) Malasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Staff Pose Dandasana
• Boat Pose Paripurna Navasana – Opens the chest
• Easy Pose Sukhasana
• Bound Angle Pose (Butterfly) Baddha Konasana – Draws the shoulder blades together to open the chest
• 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