Serratus anterior in yoga

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0 yoga poses stretch the serratus anterior, 55 work it and 6 need it to stabilize.

Poses that work it (contracting) (55)

• Downward-Facing Dog Adho Mukha Svanasana – Holds the shoulder blades flat against the rib cage
• Warrior I Virabhadrasana I
• Warrior II Virabhadrasana II
• Tree Pose Vrksasana
• Upward Salute Urdhva Hastasana
• Chair Pose Utkatasana
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Warrior III Virabhadrasana III
• Extended Side Angle Pose Utthita Parsvakonasana
• Half Moon Pose Ardha Chandrasana – Pushes the lower hand into the floor
• Lizard Pose Utthan Pristhasana – Pushes the floor away and holds the shoulder blades against the rib cage
• Plank Pose Phalakasana – Pushes the floor away and keeps the shoulder blades from winging
• Four-Limbed Staff Pose Chaturanga Dandasana
• Upward-Facing Dog Urdhva Mukha Svanasana
• Cat Pose Marjaryasana – Presses the floor away, spreading the shoulder blades apart
• Sphinx Pose Salamba Bhujangasana – Presses the forearms down to lift the chest
• Revolved Side Angle Pose Parivrtta Parsvakonasana – Rotates the shoulder blade up as the arm reaches overhead
• Cow Face Pose Gomukhasana – Rotates the top arm's shoulder blade upward
• Eagle Pose Garudasana – Draws the shoulder blades forward, away from the spine
• Side Plank Pose Vasisthasana – Pushes the floor away, keeping the shoulder blade against the rib cage
• Gate Pose Parighasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Rotates the shoulder blades upward so the arms can reach overhead
• Supported Headstand Salamba Sirsasana – Lifts the shoulders off the floor and holds the shoulder blades against the ribs
• Dolphin Pose Ardha Pincha Mayurasana – Pushes the floor away, lifting the shoulders and chest
• Crow Pose Bakasana – Pushes the floor away and rounds the upper back
• Reverse Warrior Viparita Virabhadrasana – Rotates the shoulder blade upward as the arm reaches up
• Standing Side Bend Parsva Urdhva Hastasana – Rotates the shoulder blades upward with the arms overhead
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Holds the shoulder blades flat against the rib cage
• Knees-Chest-Chin Pose Ashtanga Namaskara – Holds the shoulder blades against the rib cage
• Bird Dog Dandayamana Bharmanasana – Pushes the floor away, keeping the supporting shoulder blade on the rib cage
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana – Pushes the floor away and keeps the shoulder blades from winging
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – The bottom hand pushes the floor away so the shoulder doesn't sink
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – The bottom hand pushes the floor away
• Half Frog Pose Ardha Bhekasana – The supporting forearm pushes the floor away to lift the chest
• Sugarcane Pose Ardha Chandra Chapasana – The bottom hand pushes the floor away
• Handstand Adho Mukha Vrksasana – Pushes the floor away and rotates the shoulder blades up to carry the weight
• Forearm Stand Pincha Mayurasana – Pushes the floor away, lifting the shoulders and chest
• Side Crow Pose Parsva Bakasana – Pushes the floor away, keeping the shoulder blades against the ribs
• Wild Thing Camatkarasana – The supporting hand pushes the floor away, keeping the shoulder blade against the ribs
• Tabletop Pose Bharmanasana – Pushes the floor away and keeps the shoulder blades on the rib cage so the chest doesn't sink
• Revolved Low Lunge Parivrtta Anjaneyasana – The bottom arm pushes the floor away so the shoulder doesn't sink
• Superman Pose Viparita Salabhasana
• Lion Pose Simhasana – Pushes through the arms into the knees, holding the shoulder blades on the ribs
• Kneeling Pigeon Pose Kapotasana – Rotates the shoulder blades upward so the arms can reach overhead
• King Pigeon Pose Eka Pada Rajakapotasana I – Rotates the shoulder blades upward so the arms can reach overhead
• Tortoise Pose Kurmasana – Spreads the shoulder blades wide, drawing the shoulders deep under the knees
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Rotates the shoulder blades upward so the arms can reach overhead
• Full Dancer Pose Natarajasana – Rotates the shoulder blades upward so the arms can reach overhead
• Firefly Pose Tittibhasana – Pushes the floor away and rounds the upper back
• Eight-Angle Pose Astavakrasana – Pushes the floor away, keeping the shoulder blades against the ribs
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Pushes the floor away, keeping the shoulder blades against the ribs
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Pushes the floor away, keeping the shoulder blades against the ribs
• Shoulder-Pressing Pose Bhujapidasana – Pushes the floor away and rounds the upper back
• One-Legged Crow Pose Eka Pada Bakasana – Pushes the floor away and rounds the upper back

Poses where it stabilizes (6)

• Cow Pose Bitilasana
• Boat Pose Paripurna Navasana
• Half Splits Ardha Hanumanasana
• Frog Pose Adho Mukha Mandukasana – Presses the forearms down so the chest doesn't sink between the shoulder blades
• Scale Pose Tolasana – Holds the shoulder blades against the ribs
• Tripod Headstand Salamba Sirsasana II – Holds the shoulder blades against the ribs

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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