Trapezius in yoga

Cơ thang

9 yoga poses stretch the trapezius, 33 work it and 23 need it to stabilize.

Poses that stretch it (9)

• Standing Forward Fold Uttanasana – Upper fibers lengthen as the head hangs
• Child's Pose Balasana
• Wide-Legged Forward Bend Prasarita Padottanasana – Upper fibers lengthen as the head hangs
• Cat Pose Marjaryasana
• Seated Forward Bend Paschimottanasana
• Eagle Pose Garudasana – Middle fibers lengthen
• Thread the Needle Pose Parsva Balasana
• Rabbit Pose Sasangasana
• Tortoise Pose Kurmasana – Stretched as the shoulder blades spread apart

Poses that work it (contracting) (33)

• Downward-Facing Dog Adho Mukha Svanasana
• Warrior I Virabhadrasana I – Rotates the shoulder blades upward
• Warrior II Virabhadrasana II
• Tree Pose Vrksasana
• Cobra Pose Bhujangasana
• Upward Salute Urdhva Hastasana – Rotates the shoulder blades upward
• Standing Half Forward Bend Ardha Uttanasana
• Chair Pose Utkatasana – Rotates the shoulder blades upward
• Low Lunge Anjaneyasana – Rotates the shoulder blades upward
• High Lunge (Crescent Lunge) Ashta Chandrasana – Rotates the shoulder blades upward
• Warrior III Virabhadrasana III
• Upward-Facing Dog Urdhva Mukha Svanasana – Lower fibers draw the shoulders down
• Cow Pose Bitilasana
• Camel Pose Ustrasana
• Upward Plank Pose Purvottanasana
• Sphinx Pose Salamba Bhujangasana – Lower fibers draw the shoulders down
• Locust Pose Salabhasana
• Cow Face Pose Gomukhasana
• Bow Pose Dhanurasana
• Fish Pose Matsyasana – Middle and lower fibers draw the shoulders down, away from the ears
• Supported Headstand Salamba Sirsasana – Lower fibers draw the shoulders away from the ears
• Dolphin Pose Ardha Pincha Mayurasana
• Reverse Warrior Viparita Virabhadrasana
• Goddess Pose Utkata Konasana
• Standing Side Bend Parsva Urdhva Hastasana
• Bird Dog Dandayamana Bharmanasana
• Humble Warrior Baddha Virabhadrasana
• Handstand Adho Mukha Vrksasana – Lifts the shoulders toward the ears and rotates the shoulder blades up
• Forearm Stand Pincha Mayurasana – Rotates the shoulder blades up so the shoulders don't sink
• Superman Pose Viparita Salabhasana – Lower fibers rotate the shoulder blades up to help lift the arms
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – Lower fibers draw the shoulders down and back
• Scale Pose Tolasana – Lower fibers draw the shoulders down, away from the ears
• Tripod Headstand Salamba Sirsasana II – Lower fibers draw the shoulders away from the ears, unloading the neck

Poses where it stabilizes (23)

• Mountain Pose Tadasana
• Extended Triangle Pose Utthita Trikonasana
• Extended Side Angle Pose Utthita Parsvakonasana
• Half Moon Pose Ardha Chandrasana
• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Thunderbolt Pose Vajrasana
• Hero Pose Virasana
• Staff Pose Dandasana – Lower fibers draw the shoulders down
• Boat Pose Paripurna Navasana
• Easy Pose Sukhasana – Lower fibers draw the shoulders down
• Lotus Pose Padmasana
• Bound Angle Pose (Butterfly) Baddha Konasana
• Happy Baby Pose Ananda Balasana – Shoulders rest on the floor
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Seated Easy Twist Parivrtta Sukhasana – Lower fibers draw the shoulders down, away from the ears
• Half Frog Pose Ardha Bhekasana – Draws the shoulders down, away from the ears
• Accomplished Pose Siddhasana – Lower fibers draw the shoulders down, away from the ears
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – Lower fibers draw the shoulders down, away from the ears
• Heron Pose Krounchasana – Lower fibers draw the shoulders down, away from the ears
• Lion Pose Simhasana – Lower fibers draw the shoulders down, away from the ears
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
• Full Frog Pose Bhekasana – Draws the shoulders down, away from the ears

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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