Star Pose (Five-Pointed Star) anatomy

Star Pose (Five-Pointed Star) · Utthita Tadasana · Tư thế ngôi sao

Star Pose (Five-Pointed Star) mainly works deltoid, supraspinatus, trapezius, serratus anterior; it stretches adductors; triceps brachii, erector spinae, multifidus stabilize.

Opening the 3D model…

Stand tall and step the feet about 1–1.2 m apart, feet parallel or toes turned slightly out. Raise the arms out to the sides at shoulder height, palms down, fingers reaching away; the body forms a five-pointed star. The spine is upright, tailbone pointing down, crown reaching up, shoulders away from the ears. The deltoids and supraspinatus hold the arms level while the serratus anterior and trapezius steady the shoulder blades; both feet press evenly into the floor, the gluteus medius keeps the pelvis level and the inner thighs stretch gently. A foundation pose, often used to move into Triangle, Warrior II or Goddess. With shoulder pain, lower the arms or rest the hands on the hips; if you feel dizzy, bring the feet closer and stand near a wall.

Muscles in this pose

Working (contracting): Deltoid, Supraspinatus, Trapezius, Serratus anterior

Stretching: Adductors

Stabilizing: Triceps brachii, Erector spinae, Multifidus, Transversus abdominis, Gluteus medius, Quadriceps, Tibialis posterior

Why these muscles work or stretch

• Deltoid · Working (contracting): Holds the arms out at shoulder height, mainly the middle fibers
• Supraspinatus · Working (contracting): Works with the deltoid to lift the arms out to the sides
• Trapezius · Working (contracting): Rotates the shoulder blades upward as the arms lift; the lower fibers draw the shoulders away from the ears
• Serratus anterior · Working (contracting): With the trapezius, rotates the shoulder blades upward and keeps them on the rib cage
• Adductors · Stretching: Gently stretched as the legs spread wide
• Triceps brachii · Stabilizing: Keeps the elbows long without locking them
• Erector spinae · Stabilizing: Keeps the spine upright
• Transversus abdominis · Stabilizing: Hugs the lower belly lightly so the front ribs don't flare
• Gluteus medius · Stabilizing: Keeps the pelvis level on the wide base
• Quadriceps · Stabilizing: Keeps the knees straight without locking them
• Tibialis posterior · Stabilizing: Supports the arches so the ankles don't roll inward

Practice cues

• Press all four corners of each foot down; keep the arches from collapsing inward
• Reach out through the fingertips while the shoulders settle away from the ears
• Draw the lower belly in lightly, keep the front ribs from flaring and lengthen through the crown

Benefits

• Builds endurance in the shoulders and upper back as the arms stay out
• Trains a steady wide stance, preparing for wide-legged standing poses
• May help open the chest and deepen the breath

Cautions / contraindications

• Use caution with shoulder pain; lower the arms or rest the hands on the hips
• Use caution with knee or inner-thigh pain; narrow the stance and don't lock the knees
• If dizzy or with low blood pressure, stand near a wall

Easier variations

• Bring the feet closer together
• Rest the hands on the hips, or stand with your back against a wall

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

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Warrior II Virabhadrasana II
• Tree Pose Vrksasana
• Upward Salute Urdhva Hastasana
• Goddess Pose Utkata Konasana
• Chair Pose Utkatasana
• Reverse Warrior Viparita Virabhadrasana

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)