Soleus in yoga

Cơ dép

11 yoga poses stretch the soleus, 0 work it and 14 need it to stabilize.

Part of: Triceps surae. Some poses list the whole group – see also Triceps surae.

Poses that stretch it (11)

• Downward-Facing Dog Adho Mukha Svanasana – With the knees slightly bent, it stretches more than the gastrocnemius
• Warrior I Virabhadrasana I
• Warrior II Virabhadrasana II
• Garland Pose (Yogi Squat) Malasana – Lengthens with the ankles in deep dorsiflexion
• Intense Side Stretch (Pyramid Pose) Parsvottanasana
• Side Lunge Skandasana – Lengthens with the ankle in deep dorsiflexion
• Revolved Triangle Pose Parivrtta Trikonasana – Back heel presses into the floor
• Revolved Side Angle Pose Parivrtta Parsvakonasana
• Reverse Warrior Viparita Virabhadrasana
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
• Humble Warrior Baddha Virabhadrasana

Poses where it stabilizes (14)

• Mountain Pose Tadasana – Keeps the body from swaying forward
• Standing Forward Fold Uttanasana
• Tree Pose Vrksasana
• Upward Salute Urdhva Hastasana
• Standing Half Forward Bend Ardha Uttanasana
• Chair Pose Utkatasana – Controls the forward tilt of the shins
• Warrior III Virabhadrasana III
• Revolved Chair Pose Parivrtta Utkatasana
• Eagle Pose Garudasana
• Dancer Pose Natarajasana
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Standing Split Urdhva Prasarita Eka Padasana
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – Steadies the ankle as the knee bends deeply
• Full Dancer Pose Natarajasana

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