Yoga Poses: Muscle Identification

In an upward plank (or reverse plank), the glutes (butt) must be engaged strongly to lift and hold the hips in alignment with the rest of the body.

Double pigeon pose is a deep hip opener that primarily targets the glutes and outer hips.

Cow pose involves arching the spine, which primarily engages the muscles of the chest and front torso. While the back is involved in the movement, the chest is the primary area being opened and stretched.

Cat pose involves rounding the spine, which creates a significant stretch and engagement in the upper back area. This is the counter-pose to cow pose.

Side plank requires significant stabilization from the oblique muscles located on the side of the body to keep the torso lifted against gravity.

In a high lunge, the front leg is bent and bears the weight, while the back leg is stretched, creating significant engagement in the thigh muscles of both legs.

Downward dog provides a deep stretch to the entire posterior chain, with the most intense sensation typically felt in the hamstrings, which are the muscles on the back of the upper leg.

Extended puppy pose is designed to open the chest and shoulders by pressing the heart area toward the floor while the hips remain elevated.

Cobra pose involves lifting the chest using the strength of the back muscles, specifically targeting the lower back to create the spinal extension.

Plank variations are primarily core-strengthening exercises, requiring constant engagement of the abdominal muscles to maintain a straight line.

Similar to other plank variations, the standard plank pose relies heavily on the abdominal muscles to support the spine and prevent the hips from sagging.

Forward bend poses are the primary way to stretch the posterior chain, specifically the hamstrings located on the back of the thigh.

Crescent moon pose involves a lateral bend, which stretches and engages the muscles along the side of the torso and rib cage.

Mountain pose requires active engagement of the core (abdominals) to maintain an upright, stable posture and proper spinal alignment.