Rotator cuff in yoga

Nhóm cơ chóp xoay

0 yoga poses stretch the rotator cuff, 0 work it and 32 need it to stabilize.

Group members: Supraspinatus, Infraspinatus, Teres minor, Subscapularis

Poses where it stabilizes (32)

• Downward-Facing Dog Adho Mukha Svanasana
• Warrior II Virabhadrasana II
• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana – Protects the shoulder joint
• Upward-Facing Dog Urdhva Mukha Svanasana
• Extended Puppy Pose Uttana Shishosana
• Side Plank Pose Vasisthasana – Protects the shoulder joint
• Supported Headstand Salamba Sirsasana – Steadies the shoulder joints under body weight
• Dolphin Pose Ardha Pincha Mayurasana – Keeps the elbows from sliding out
• Crow Pose Bakasana
• Reverse Warrior Viparita Virabhadrasana
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
• Knees-Chest-Chin Pose Ashtanga Namaskara
• Reverse Tabletop Ardha Purvottanasana
• Bird Dog Dandayamana Bharmanasana
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana – Keeps the shoulder joints steady over the elbows
• Half Frog Pose Ardha Bhekasana – Steadies the supporting shoulder
• Handstand Adho Mukha Vrksasana – Steadies the shoulder joints under body weight
• Forearm Stand Pincha Mayurasana – Keeps the elbows from sliding out
• Side Crow Pose Parsva Bakasana
• Wild Thing Camatkarasana – Protects the supporting shoulder joint
• Tabletop Pose Bharmanasana – Steadies the shoulder joints under load
• King Pigeon Pose Eka Pada Rajakapotasana I – Turns the arms out and steadies the shoulders with the elbows up
• Full Dancer Pose Natarajasana – Turns the arms out and steadies the shoulders with the elbows up
• Firefly Pose Tittibhasana
• Eight-Angle Pose Astavakrasana
• Sage Koundinya Pose I Eka Pada Koundinyasana I
• Sage Koundinya Pose II Eka Pada Koundinyasana II
• Shoulder-Pressing Pose Bhujapidasana
• Scale Pose Tolasana
• Tripod Headstand Salamba Sirsasana II – Steadies the shoulder joints under load
• One-Legged Crow Pose Eka Pada Bakasana

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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