Reversed Corpse Pose anatomy

Reversed Corpse Pose · Advasana · Tư thế thư giãn nằm sấp

Reversed Corpse Pose mainly works ; it stretches latissimus dorsi, teres major, pectoralis major, tibialis anterior.

Opening the 3D model…

Lie face down with the forehead on the floor, arms stretched overhead on the floor, shoulder-width apart, palms down. The legs are straight and slightly apart, the tops of the feet on the floor, the heels falling outward on their own. Let the whole body grow heavy: shoulders, buttocks and legs let go, with no muscle holding on. Each inhale presses the belly into the floor and lifts the lower back slightly; each exhale lets everything sink. It is a resting pose, often used between prone poses such as Cobra or Locust: the face-down counterpart of Corpse Pose. With the arms overhead the lats and the undersides of the shoulders stretch gently, and the fronts of the ankles stretch with the feet flat. If the shoulders are tight, rest the arms beside the body, palms up; if the neck is uncomfortable, turn the head to one side and switch halfway. Don't lie face down during pregnancy.

Muscles in this pose

Stretching: Latissimus dorsi, Teres major, Pectoralis major, Tibialis anterior

Why these muscles work or stretch

• Latissimus dorsi · Stretching: Gently stretched with the arms overhead
• Tibialis anterior · Stretching: Tops of the feet on the floor

Practice cues

• Rest the forehead lightly on the floor, back of the neck long, jaw soft
• Let go of the shoulders, buttocks and legs so the floor carries all the weight
• Breathe slowly into the belly and feel it press into the floor

Benefits

• Relaxes the whole body as a rest between prone poses
• Gently stretches the lats and the undersides of the shoulders with the arms overhead
• Encourages deep belly breathing and calms the breath

Cautions / contraindications

• Avoid in pregnancy, as lying face down presses on the belly
• Avoid after recent abdominal surgery
• Use caution with shoulder or neck pain; rest the arms by the sides or turn the head to one side

Easier variations

• Rest the arms beside the body, palms up
• Place a folded towel under the forehead and a thin blanket under the belly

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

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Crocodile Pose Makarasana
• Extended Puppy Pose Uttana Shishosana
• Reclining Hero Pose Supta Virasana
• Wide-Knee Child's Pose Adho Mukha Virasana
• Full Frog Pose Bhekasana
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana

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)