Wrist flexors in yoga

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23 yoga poses stretch the wrist flexors, 11 work it and 2 need it to stabilize.

Group members: Flexor carpi radialis, Flexor carpi ulnaris, Palmaris longus

Poses that stretch it (23)

• Downward-Facing Dog Adho Mukha Svanasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Cobra Pose Bhujangasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Lizard Pose Utthan Pristhasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Plank Pose Phalakasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Four-Limbed Staff Pose Chaturanga Dandasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Upward-Facing Dog Urdhva Mukha Svanasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Cat Pose Marjaryasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Cow Pose Bitilasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Upward Plank Pose Purvottanasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Revolved Side Angle Pose Parivrtta Parsvakonasana – Lengthened as the bottom wrist bends back
• Side Plank Pose Vasisthasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Knees-Chest-Chin Pose Ashtanga Namaskara – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Reverse Tabletop Ardha Purvottanasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Bird Dog Dandayamana Bharmanasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Wild Thing Camatkarasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Tabletop Pose Bharmanasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Revolved Low Lunge Parivrtta Anjaneyasana – Lengthened as the bottom wrist bends back
• Standing Split Urdhva Prasarita Eka Padasana – Lengthened as the wrists bend back; the hands carry only a little weight
• Lion Pose Simhasana – Gently lengthened as the wrists bend back on the knees
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – Lengthened as the wrists bend back; the hands bear little weight
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist

Poses that work it (contracting) (11)

• Crow Pose Bakasana – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Handstand Adho Mukha Vrksasana – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Side Crow Pose Parsva Bakasana – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Firefly Pose Tittibhasana – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Eight-Angle Pose Astavakrasana – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Sage Koundinya Pose I Eka Pada Koundinyasana I – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Sage Koundinya Pose II Eka Pada Koundinyasana II – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Shoulder-Pressing Pose Bhujapidasana – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Scale Pose Tolasana – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Tripod Headstand Salamba Sirsasana II – The wrist is bent back and stretched, but this group actively presses the fingertips to keep balance
• One-Legged Crow Pose Eka Pada Bakasana – The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance

Poses where it stabilizes (2)

• Forearm Stand Pincha Mayurasana – Press the palms and knuckles into the floor
• Rabbit Pose Sasangasana – Support the hands' grip on the heels

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