Waterfall Pose anatomy

Waterfall Pose · Supta Dandasana · Tư thế thác nước

Waterfall Pose mainly works iliopsoas, quadriceps, tibialis anterior; it stretches hamstrings, gastrocnemius; adductors, transversus abdominis, rectus abdominis stabilize.

Opening the 3D model…

Lie on your back with the arms by the sides, palms down. Draw the knees toward the chest, then straighten both legs up toward the ceiling until they are vertical, legs together, feet flexed and soles facing up like a staff standing on end. The sacrum and lower back rest on the floor; the shoulders and neck relax. Unlike Upward Extended Feet Pose (arms stretched overhead, used to build abdominal strength), here the arms by the sides help keep you steady and the legs stay still so the backs of the legs get a gentle stretch, while the abdominals and hip flexors work only enough to hold the legs upright. A block under the sacrum allows a longer, more relaxed hold. With tight hamstrings, soften the knees; with low back pain or after recent abdominal surgery, bend the knees and put the feet on the floor.

Muscles in this pose

Working (contracting): Iliopsoas, Quadriceps, Tibialis anterior

Stretching: Hamstrings, Gastrocnemius

Stabilizing: Adductors, Transversus abdominis, Rectus abdominis, Obliques

Why these muscles work or stretch

• Iliopsoas · Working (contracting): Holds the legs vertical, less work than lifting them
• Quadriceps · Working (contracting): Keeps the knees straight
• Tibialis anterior · Working (contracting): Flexes the feet
• Hamstrings · Stretching: Main stretch, a gentle one
• Gastrocnemius · Stretching: Stretched as the feet flex
• Adductors · Stabilizing: Keep the legs together
• Transversus abdominis · Stabilizing: Keeps the lower back steady on the floor

Practice cues

• Press the heels to the ceiling with the feet flexed, knees straight but not locked
• Keep the sacrum heavy on the floor; don't let the lower back arch
• Press the palms lightly into the floor; relax the shoulders and neck

Benefits

• Gently stretches the hamstrings and calves
• Trains the deep abdominals to keep the pelvis and lower back steady
• May help relieve tired, heavy legs in a longer hold

Cautions / contraindications

• Use caution with low back pain; stop if the lower back lifts off the floor
• Avoid after recent abdominal surgery or with an abdominal hernia
• After the first trimester of pregnancy, avoid lying on the back for long

Easier variations

• Soften the knees or rest the legs on a wall (Legs-up-the-Wall Pose)
• Put a block under the sacrum so the legs are easier to hold

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

• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
• Supine Straddle Supta Samakonasana
• Staff Pose Dandasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana

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