Transversus abdominis in yoga

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0 yoga poses stretch the transversus abdominis, 24 work it and 76 need it to stabilize.

Poses that work it (contracting) (24)

• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Cat Pose Marjaryasana – Draws the navel in
• Boat Pose Paripurna Navasana
• Supported Headstand Salamba Sirsasana – Draws the lower ribs in to prevent a banana back
• Crow Pose Bakasana
• Bird Dog Dandayamana Bharmanasana – Firms the belly so the torso doesn't sag
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Handstand Adho Mukha Vrksasana
• Forearm Stand Pincha Mayurasana
• Side Crow Pose Parsva Bakasana
• Tabletop Pose Bharmanasana – Hugs the belly in lightly so the back doesn't sag
• Half Boat Pose Ardha Navasana – Draws the belly in and keeps the abdominal wall flat
• Lion Pose Simhasana – Contracts strongly with the loud exhalation
• Revolved Abdomen Pose Jathara Parivartanasana – Hugs the belly in to protect the lower back
• 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 – Draws the lower ribs in to prevent a banana back
• One-Legged Crow Pose Eka Pada Bakasana

Poses where it stabilizes (76)

• Mountain Pose Tadasana
• Downward-Facing Dog Adho Mukha Svanasana
• Warrior I Virabhadrasana I
• Warrior II Virabhadrasana II
• Extended Triangle Pose Utthita Trikonasana
• Tree Pose Vrksasana
• Bridge Pose Setu Bandha Sarvangasana
• Upward Salute Urdhva Hastasana – Keeps the lower ribs from flaring forward
• Standing Half Forward Bend Ardha Uttanasana
• Chair Pose Utkatasana
• Garland Pose (Yogi Squat) Malasana
• 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
• Side Lunge Skandasana
• Cow Pose Bitilasana – Engages lightly so the lower back doesn't sag
• Extended Puppy Pose Uttana Shishosana – Keeps the lower back from sagging too much
• Camel Pose Ustrasana – Protects the lower back
• Thunderbolt Pose Vajrasana
• Hero Pose Virasana
• Staff Pose Dandasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Upward Plank Pose Purvottanasana
• Reclining Hero Pose Supta Virasana – Keeps the lower back from over-arching
• Revolved Side Angle Pose Parivrtta Parsvakonasana
• Revolved Chair Pose Parivrtta Utkatasana
• Half Lord of the Fishes Pose Ardha Matsyendrasana
• Bharadvaja's Twist Bharadvajasana I
• Easy Pose Sukhasana
• Lotus Pose Padmasana
• Bound Angle Pose (Butterfly) Baddha Konasana
• Cow Face Pose Gomukhasana – Keeps the lower ribs from flaring forward
• Pigeon Pose Eka Pada Rajakapotasana – Protects the lower back
• Eagle Pose Garudasana
• Dancer Pose Natarajasana – Protects the lower back
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Side Plank Pose Vasisthasana
• Gate Pose Parighasana
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
• Supported Shoulderstand Salamba Sarvangasana – Keeps the ribs in so the body doesn't bow like a banana
• Dolphin Pose Ardha Pincha Mayurasana
• Reverse Warrior Viparita Virabhadrasana
• Goddess Pose Utkata Konasana
• Standing Side Bend Parsva Urdhva Hastasana
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
• Half Splits Ardha Hanumanasana
• Knees-Chest-Chin Pose Ashtanga Namaskara – Keeps the lower back from collapsing
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana
• Marichi’s Pose III (Seated Twist) Marichyasana III
• Seated Easy Twist Parivrtta Sukhasana
• Humble Warrior Baddha Virabhadrasana
• Half Frog Pose Ardha Bhekasana – Protects the lower back
• Fire Log Pose (Double Pigeon) Agnistambhasana
• Sugarcane Pose Ardha Chandra Chapasana – Protects the lower back
• Wild Thing Camatkarasana – Protects the lower back
• Front Splits (Monkey Pose) Hanumanasana – Protects the lower back as the back hip extends deeply
• Accomplished Pose Siddhasana
• One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – Keeps the lower back and sacrum quiet on the floor as the knee comes in
• Revolved Low Lunge Parivrtta Anjaneyasana
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana
• Frog Pose Adho Mukha Mandukasana – Keeps the lower back from sagging
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana
• Heron Pose Krounchasana
• Rabbit Pose Sasangasana
• Ear Pressure Pose Karnapidasana
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – Supports the lower back
• Kneeling Pigeon Pose Kapotasana – Protects the lower back
• King Pigeon Pose Eka Pada Rajakapotasana I – Protects the lower back
• Full Frog Pose Bhekasana – Protects the lower back
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Protects the lower back
• Full Dancer Pose Natarajasana – Protects the lower back

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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