Teres major in yoga

Cơ tròn lớn

5 yoga poses stretch the teres major, 4 work it and 0 need it to stabilize.

Poses that stretch it (5)

• Dolphin Pose Ardha Pincha Mayurasana – Lengthens with the arms overhead
• Wide-Knee Child's Pose Adho Mukha Virasana
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
• Handstand Adho Mukha Vrksasana – Lengthens with the arms overhead
• Forearm Stand Pincha Mayurasana – Lengthens with the arms overhead

Poses that work it (contracting) (4)

• Fish Pose Matsyasana – With the rear deltoid, presses the elbows into the floor
• Plow Pose Halasana – Presses the arms into the floor
• Supported Shoulderstand Salamba Sarvangasana – Presses the upper arms into the blanket and keeps the elbows from splaying
• Humble Warrior Baddha Virabhadrasana

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