Lion Pose anatomy

Lion Pose · Simhasana · Tư thế sư tử

Lion Pose mainly works transversus abdominis, rectus abdominis, triceps brachii, serratus anterior; it stretches wrist flexors, quadriceps, tibialis anterior; sternocleidomastoid, erector spinae, trapezius stabilize.

Opening the 3D model…

Kneel and sit on your heels as in Thunderbolt Pose, knees hip-width apart (you may cross the ankles under the seat). Place the palms on the knees with the fingers spread wide like a lion's claws, straighten the arms and lean the trunk slightly forward with the chest open. Inhale through the nose; exhale forcefully through the mouth with a "haa" sound while opening the mouth wide, stretching the tongue out toward the chin and looking up at the point between the eyebrows. Repeat a few times, then relax the face and breathe normally. The face of the 3D model cannot move, so the image shows only the trunk and arms; follow the text for the mouth, tongue and eyes. The forceful exhalation contracts the deep abdominals and tightens the front of the neck; the hands pushing into the knees keep the chest open; the fronts of the thighs and ankles stretch gently. The pose releases the jaw and face; with jaw pain open the mouth only part way, and look up softly without straining the eyes. With sore knees, put a blanket between the buttocks and heels or sit on a chair.

Muscles in this pose

Working (contracting): Transversus abdominis, Rectus abdominis, Triceps brachii, Serratus anterior

Stretching: Wrist flexors, Quadriceps, Tibialis anterior

Stabilizing: Sternocleidomastoid, Erector spinae, Trapezius

Why these muscles work or stretch

• Transversus abdominis · Working (contracting): Contracts strongly with the loud exhalation
• Rectus abdominis · Working (contracting): Helps force the breath out
• Triceps brachii · Working (contracting): Straightens the arms, pressing into the knees
• Serratus anterior · Working (contracting): Pushes through the arms into the knees, holding the shoulder blades on the ribs
• Wrist flexors · Stretching: Gently lengthened as the wrists bend back on the knees
• Quadriceps · Stretching: Knees deeply bent, sitting on the heels
• Tibialis anterior · Stretching: Tops of the feet on the floor
• Sternocleidomastoid · Stabilizing: Steadies the head and neck as the mouth opens and the tongue stretches out
• Erector spinae · Stabilizing: Keeps the back long and the chest open
• Trapezius · Stabilizing: Lower fibers draw the shoulders down, away from the ears

Practice cues

• Straight arms pressing into the knees, fingers spread wide
• Exhale forcefully through the mouth, mouth wide open, tongue stretching toward the chin
• Keep the chest open and the shoulders away from the ears; look up between the eyebrows

Benefits

• May help release the jaw, face and neck
• The forceful exhale engages the deep abdominals
• Gently stretches the front of the thighs and ankles

Cautions / contraindications

• Use caution with jaw pain; open the mouth only partway
• Use caution with knee or ankle pain; use a blanket or sit on a chair
• Use caution with eye strain or recent eye surgery; look up softly

Easier variations

• Sit on a chair or cross-legged, hands on the knees
• Put a folded blanket between the buttocks and heels

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Tabletop Pose Bharmanasana
• Cat Pose Marjaryasana
• Bird Dog Dandayamana Bharmanasana
• Thunderbolt Pose Vajrasana
• Hero Pose Virasana
• Plank Pose Phalakasana

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)