Animal Resting Yoga Pose

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, positioned wider than hip-width apart.
2. Drop both knees to the right side so they rest on the floor, creating a 90-degree angle at both the front and back knee (90/90 position).
3. Place your right hand on the floor slightly behind and to the side of your right hip for stability.
4. Engage your core and keep your chest upright, looking straight ahead.

How to do it

1. Inhale to prepare, then exhale as you drive your right shin and knee into the floor to lift your hips upward and forward.
2. As you rise, reach your left arm diagonally across your body and overhead, feeling a deep stretch in the left obliques and a contraction in the right glute.
3. Squeeze your glutes at the top of the movement, ensuring your hips are fully extended and not sagging.
4. Inhale as you slowly lower your hips back to the floor with control, then repeat for the desired reps before switching to the left side.

Form checklist

• Keep the supporting shoulder pushed down and away from your ear to protect the joint.
• Ensure the movement comes from the hips and glutes rather than arching the lower back.
• Maintain the 90-degree angle in your legs throughout the entire set.
• Keep your neck neutral by following the movement of your reaching hand with your eyes.

Pro tips

• Focus on 'tucking' your tailbone at the top of the bridge to maximize the contraction in the glute of the grounded leg.
• Push the floor away actively with your grounded hand to engage your serratus anterior and improve torso rotation.

Make it harder

• Remove the supporting hand from the floor, crossing both arms over your chest to force the obliques to stabilize the entire movement.
• Add a 3-5 second isometric hold at the peak of the hip extension to increase time under tension for the glutes.

Frequently asked

What muscles does the animal resting yoga pose work?

The animal resting yoga pose primarily targets the obliques, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the animal resting yoga pose?

The animal resting yoga pose requires no equipment — just your body weight.

Is the animal resting yoga pose good for beginners?

Yes. The animal resting yoga pose is a beginner-friendly movement and a strong foundation to build on.

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