Triceps brachii in yoga

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4 yoga poses stretch the triceps brachii, 51 work it and 24 need it to stabilize.

Poses that stretch it (4)

• Extended Puppy Pose Uttana Shishosana – Long head lengthens as the arms reach overhead
• Cow Face Pose Gomukhasana – Top arm bends behind the head
• King Pigeon Pose Eka Pada Rajakapotasana I – Lengthened as the elbows bend behind the head
• Full Dancer Pose Natarajasana – Lengthened as the elbows bend behind the head

Poses that work it (contracting) (51)

• Downward-Facing Dog Adho Mukha Svanasana – Straightens the elbows to push the floor away
• Warrior I Virabhadrasana I
• Bridge Pose Setu Bandha Sarvangasana – Presses the arms into the floor
• Upward Salute Urdhva Hastasana – Straightens the elbows
• Chair Pose Utkatasana
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Warrior III Virabhadrasana III
• Extended Side Angle Pose Utthita Parsvakonasana
• Plank Pose Phalakasana – Straightens the elbows and bears weight
• Four-Limbed Staff Pose Chaturanga Dandasana – Holds the elbows at 90° against gravity
• Upward-Facing Dog Urdhva Mukha Svanasana – Straightens the elbows
• Camel Pose Ustrasana – Keeps the arms straight, resting on the heels
• Staff Pose Dandasana – Presses the hands into the floor
• Boat Pose Paripurna Navasana
• Upward Plank Pose Purvottanasana – Straightens the elbows and bears weight
• Locust Pose Salabhasana
• Revolved Side Angle Pose Parivrtta Parsvakonasana
• Side Plank Pose Vasisthasana – Straightens the elbow and bears weight
• Gate Pose Parighasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Straightens the elbows to push the body up
• Plow Pose Halasana – Straightens the arms and presses them down
• Supported Headstand Salamba Sirsasana – Presses the forearms down to push the shoulders up
• Crow Pose Bakasana – Holds the bent elbows under body weight
• Standing Side Bend Parsva Urdhva Hastasana – Keeps the elbows straight
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Straightens the elbows to push the floor away
• Knees-Chest-Chin Pose Ashtanga Namaskara – Controls the lowering with the elbows bent
• Reverse Tabletop Ardha Purvottanasana – Straightens the elbows and bears weight
• Bird Dog Dandayamana Bharmanasana – Straightens the supporting elbow
• Humble Warrior Baddha Virabhadrasana – Keeps the elbows straight
• Half Frog Pose Ardha Bhekasana – Straightens the elbow to press the foot down
• Handstand Adho Mukha Vrksasana – Keeps the elbows straight
• Forearm Stand Pincha Mayurasana – Presses the forearms down to push the shoulders up
• Side Crow Pose Parsva Bakasana – Holds the bent elbows under body weight
• Wild Thing Camatkarasana – Straightens the supporting elbow and bears weight
• Superman Pose Viparita Salabhasana – Keeps the elbows straight
• Lion Pose Simhasana – Straightens the arms, pressing into the knees
• Ear Pressure Pose Karnapidasana – The straight arms press down into the blanket
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C – Keeps the elbows straight
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Presses the arms into the floor
• Kneeling Pigeon Pose Kapotasana – With the shoulder muscles, presses the forearms into the floor to lift the chest
• Full Frog Pose Bhekasana – Straightens the elbows to press the feet down
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Straightens the elbows to push the body up
• Firefly Pose Tittibhasana – Keeps the elbows nearly straight under body weight
• Eight-Angle Pose Astavakrasana – Holds the bent elbows under body weight
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Holds the bent elbows under body weight
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Holds the bent elbows under body weight
• Shoulder-Pressing Pose Bhujapidasana – Holds the elbows and pushes the floor under body weight
• Scale Pose Tolasana – Straightens the elbows and presses the floor
• Tripod Headstand Salamba Sirsasana II – Presses the hands down, holding the elbows bent right over the wrists
• One-Legged Crow Pose Eka Pada Bakasana – Holds the bent elbows under body weight

Poses where it stabilizes (24)

• Warrior II Virabhadrasana II
• Cobra Pose Bhujangasana
• Standing Half Forward Bend Ardha Uttanasana – Presses the hands lightly into the shins
• Extended Side Angle Pose Utthita Parsvakonasana – Supports the lower arm on the thigh or the floor
• Half Moon Pose Ardha Chandrasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana – Supports the hands on the floor or blocks
• Lizard Pose Utthan Pristhasana
• Side Lunge Skandasana – Supports the hands on the floor
• Cat Pose Marjaryasana
• Cow Pose Bitilasana
• Revolved Triangle Pose Parivrtta Trikonasana – Bottom arm supports on the floor or a block
• Revolved Side Angle Pose Parivrtta Parsvakonasana – The bottom arm supports on the floor and presses against the knee
• Half Lord of the Fishes Pose Ardha Matsyendrasana – Back arm presses the floor; front elbow braces against the knee
• Bharadvaja's Twist Bharadvajasana I – Back hand presses the floor
• Pigeon Pose Eka Pada Rajakapotasana – Hands press into the floor beside the hips
• Half Splits Ardha Hanumanasana
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Keeps the bottom arm straight
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana
• Marichi’s Pose III (Seated Twist) Marichyasana III – The back hand presses the floor
• Sugarcane Pose Ardha Chandra Chapasana
• Front Splits (Monkey Pose) Hanumanasana – The hands press into the floor or blocks, taking some of the weight
• Tabletop Pose Bharmanasana – Keeps the elbows straight without locking them
• Revolved Low Lunge Parivrtta Anjaneyasana – Keeps the bottom elbow straight
• Tortoise Pose Kurmasana – Keeps the arms long

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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