Yoga For Lats: Poses to Stretch and Strengthen Your Lats Muscles

The Latissimus dorsi muscle, commonly referred to as the “lats,” is a major muscle that is located toward the back of our body. This muscle starts from the back side of our arms and extends till near the waist. It is also called “wings of back” because when this muscle is extended, its shape resembles that of wings.

The latissimus dorsi muscle plays an important role in many activities of our body. It helps us to extend and forward the left and right arm, as well as helps us to touch and lift the height. This muscle is useful during yoga exercises such as shoulder presses, pulldowns, and swimmers. Engaging and stretching the lats can improve your overall posture, help with shoulder and arm range of motion, increase spinal mobility, and strengthen your upper body.

Here are 10 simple and effective yoga for lats stretches you can incorporate into your daily yoga routine.

Yoga For Lats Pain

Yoga stretches for lats help stretch and lengthen the latissimus dorsi muscles, which can improve flexibility and mobility in the shoulders, upper back, and chest.

Poses like Downward Facing Dog, Upward Facing Dog and Chaturanga Dandasana (Four-Limbed Staff Pose) requires the activation of the lats, which can improve upper body strength and stability.

The latissimus dorsi muscles are involved in various shoulder movements. Yoga poses that focus on shoulder opening and mobility, such as Cow Face Pose and Eagle Pose (Garudasana), can help release tension and improve the range of motion in the shoulders, benefiting the lats muscles.

Moreover, Yogasana that promote a healthy spine, such as Cat-Cow Pose (Marjaryasana-Bitilasana) and Twists, can help strengthen the muscles along the back, including the latissimus dorsi.

Incorporate these yoga poses for tight lats into your daily morning yoga routine.

Downward Facing Dog (Adho Mukha Svanasana)

This classic pose involves weight-bearing through the arms and shoulders, which engages and stretches the lats. It helps lengthen and strengthen the entire back body.

Start on your hands and knees, aligning your wrists under your shoulders and knees under your hips. Tuck your toes, lift your knees off the mat, and straighten your legs. Press your palms firmly into the mat and lift your back toward the ceiling. Hold the pose for several breaths.

Puppy Pose (Uttana Shishosana)

Puppy pose is a variation of Downward Facing Dog with the forearms resting on the mat and the hips elevated. It stretches the lats, shoulders, and spine while gently opening the chest.

Begin on all fours in a tabletop position. Walk your hands forward, keeping your hips stacked over your knees. Lower your chest towards the floor, extending your arms forward and resting your forehead on the mat or a block. Keep your hips elevated and your arms active. Feel the stretch in your shoulders and upper back. Hold for several breaths, then slowly come out of the pose.

Child’s Pose (Balasana)

While in Child’s Pose, extend your arms forward and actively press your palms into the mat to stretch the lats. Focus on lengthening the spine and relaxing the shoulders.

Start by kneeling on the floor with your knees hip-width apart while sitting on the heels, and allowing your torso to rest on or between your thighs, resting on the thighs or the ground. Extend your arms forward, placing your palms on the floor, or rest them alongside your body with your palms facing up. Gently lower your forehead to the mat and allow your breath to become natural and relaxed.

Cow Face Pose (Gomukhasana)

Cow Face pose involves interlacing the arms behind the back, which stretches the latissimus dorsi. It also helps open the shoulders and chest.

Start in a comfortable seated position. Bring your right arm behind your back, palm facing outward and fingers pointing downward. Reach your left arm overhead, bending at the elbow, and try to bring your left hand to the center of your upper back. If possible, try to clasp your fingers together. Stay in this position for several breaths, then switch sides.

Upward Facing Dog (Urdhva Mukha Svanasana)

As you lift your chest and extend your spine in Upward Facing Dog pose, it stretches and strengthens the latissimus dorsi muscles. Be mindful of engaging your core and pressing through the hands.

Lie face down on the mat. Place your palms on the mat next to your chest, fingers spread wide. Press into your hands and the tops of your feet to lift your chest off the mat. Straighten your arms, lengthen your spine, and lift your thighs slightly off the mat. Hold the pose for a few breaths, focusing on opening the chest and engaging the lats.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow pose provides a deep stretch to the latissimus dorsi and increases flexibility and mobility in the shoulders and upper back and promotes better posture..

Start on your hands and knees in a tabletop position. Your hands should be directly under your shoulders, and your knees should be directly under your hips. As you inhale, lift your tailbone towards the ceiling, arch your back, and allow your belly to sink towards the floor. As you exhale, round your spine towards the ceiling, tucking your tailbone, and bringing your chin towards your chest.

Conclusion

Yoga can be beneficial for stretching, strengthening, and balancing the latissimus dorsi muscles.

Stretching your lats can help you increases flexibility and mobility in the shoulders and upper back, lengthen and strengthen the entire back body, increase range of motion, and prevent injury, allowing you to move with strength and ease.