Tibialis anterior in yoga

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34 yoga poses stretch the tibialis anterior, 16 work it and 18 need it to stabilize.

Poses that stretch it (34)

• Child's Pose Balasana – Lengthens with the tops of the feet on the floor
• Low Lunge Anjaneyasana – Lengthens with the top of the back foot on the floor
• Lizard Pose Utthan Pristhasana – Lengthens with the top of the back foot on the floor
• Upward-Facing Dog Urdhva Mukha Svanasana – Tops of the feet press into the floor
• Cat Pose Marjaryasana – Tops of the feet rest on the floor
• Cow Pose Bitilasana – Tops of the feet rest on the floor
• Extended Puppy Pose Uttana Shishosana – Tops of the feet rest on the floor
• Camel Pose Ustrasana – Tops of the feet rest on the floor
• Thunderbolt Pose Vajrasana – Tops of the feet flat on the floor
• Hero Pose Virasana – Tops of the feet flat on the floor
• Upward Plank Pose Purvottanasana – Toes pointed
• Sphinx Pose Salamba Bhujangasana – Tops of the feet rest on the floor
• Crocodile Pose Makarasana – Tops of the feet rest on the floor
• Reclining Hero Pose Supta Virasana – Tops of the feet flat on the floor
• Bharadvaja's Twist Bharadvajasana I – Top of the foot flat on the floor
• Lotus Pose Padmasana – Feet pointed, resting on the thighs
• Pigeon Pose Eka Pada Rajakapotasana – Top of the back foot rests on the floor
• Gate Pose Parighasana – Top of the kneeling-side foot rests on the floor
• Half Splits Ardha Hanumanasana – The top of the back foot rests on the floor
• Wide-Knee Child's Pose Adho Mukha Virasana – Lengthens with the tops of the feet on the floor
• Thread the Needle Pose Parsva Balasana – Tops of the feet rest on the floor
• Half Frog Pose Ardha Bhekasana – The top of the foot is pressed down
• Front Splits (Monkey Pose) Hanumanasana – The top of the back foot rests on the floor
• Tabletop Pose Bharmanasana – Tops of the feet rest on the floor
• Revolved Low Lunge Parivrtta Anjaneyasana – Top of the back foot on the floor
• Heron Pose Krounchasana – Top of the foot on the floor
• Lion Pose Simhasana – Tops of the feet on the floor
• Rabbit Pose Sasangasana – Tops of the feet on the floor
• Ear Pressure Pose Karnapidasana – Tops of the feet on the floor, toes pointed
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – Tops of the feet press into the floor
• Kneeling Pigeon Pose Kapotasana – Tops of the feet rest on the floor
• King Pigeon Pose Eka Pada Rajakapotasana I – The back foot points, toes up
• Full Frog Pose Bhekasana – The tops of the feet are pressed down
• Scale Pose Tolasana – Feet pointed, resting on the thighs

Poses that work it (contracting) (16)

• Chair Pose Utkatasana
• Garland Pose (Yogi Squat) Malasana – Pulls the body forward to keep you balanced
• Side Lunge Skandasana
• Staff Pose Dandasana – Flexes the feet back toward the shins
• Seated Forward Bend Paschimottanasana – Flexes the feet back toward the shins
• Wide-Angle Seated Forward Bend Upavistha Konasana – Flexes the feet back toward the shins
• Head-to-Knee Forward Bend Janu Sirsasana – Flexes the foot (dorsiflexion)
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana – Flexes the foot, reaching through the heel
• Half Splits Ardha Hanumanasana – Draws the toes up toward the shin
• Eye-of-the-Needle Pose (Reclining Figure Four) Sucirandhrasana – Flexes the crossed foot
• Fire Log Pose (Double Pigeon) Agnistambhasana – Flexes the feet
• Frog Pose Adho Mukha Mandukasana – Keeps the feet flexed
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – Flexes the crossed foot to protect the knee
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I – Flexes the foot, toes pointing up
• Tortoise Pose Kurmasana – Flexes the feet, heels reaching away
• Firefly Pose Tittibhasana – Flexes the feet back toward the body

Poses where it stabilizes (18)

• Mountain Pose Tadasana
• Warrior I Virabhadrasana I
• Warrior II Virabhadrasana II
• Extended Triangle Pose Utthita Trikonasana
• Tree Pose Vrksasana
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Warrior III Virabhadrasana III
• Extended Side Angle Pose Utthita Parsvakonasana
• Half Moon Pose Ardha Chandrasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana
• Lizard Pose Utthan Pristhasana
• Eagle Pose Garudasana
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – Keeps you balanced over the standing foot
• Humble Warrior Baddha Virabhadrasana
• Sugarcane Pose Ardha Chandra Chapasana – Keeps you balanced over the standing foot
• One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – Keeps the foot gently flexed, reaching through the heel
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana

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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