The Missing Link: Understanding the Latissimus Dorsi.
When we think about improving shoulder flexibility in yoga, especially in backbends and arm balances, the focus often lands on opening the chest, stretching the shoulders, or “just going deeper.” But there’s a major player that often goes unnoticed it is called the latissimus dorsi. They’re a large pair of powerful muscles that span from the mid-to-lower back all the way up into the upper arm, the lats are designed for strength, stability and pulling actions. They help us climb and they also stabilize the shoulder joint. But, in yoga practice, where overhead movement and spinal extension are key, they can quietly become one of the biggest limiting factors…
The latissimus dorsi connects the spine, pelvis, and ribcage to the upper arm. Because of this, it has influence over both the shoulder joint and the spine. The primary actions include shoulder extension (bringing the arm down and back) and internal rotation of the arm which is called adduction (drawing the arm toward the body). All of these are incredibly useful for strength based movements but they can become restrictive when we need to access the opposite movement patterning. In poses like Urdhva Dhanurasana (wheel), dropbacks, or even downward dog, the arms need to move into flexion (overhead) and external rotation. Tight or overactive lats resist this, often pulling the arms forward and limiting how freely the shoulders can open. This is when we start to compensate.
If the lats are dominant or shortened, you might notice some difficulty in getting your arms overhead without arching the lower back. You can often feel compression in the lumbar spine during backbends, elbows bending or flaring in arm balances and commonly shoulders feeling “stuck” rather than open. Instead of true shoulder mobility, the body borrows movement from the lower back or ribs creating instability and, over time, discomfort. This is why simply stretching the chest isn’t always enough.
To combat these limitations in our asana practice, we want to develop a relationship where the lats can both lengthen when needed and engage intelligently when required. This balance is what creates spacious shoulders, supported backbends, stronger and more efficient arm balances. To improve overhead mobility, the lats need to be able to fully lengthen without resistance. This can be explored functionally in our practice through side body opening (think extended side angle variations) overhead stretches with neutral ribs (avoiding flaring) and passive hangs or supported melts (think yin yoga style holds). The key is not just reaching, but maintaining awareness of the ribs and pelvis so the stretch doesn’t get dumped into the lower back.
Once length is available, strength becomes more effective we want to reinforce that coordinated engagement. This might look like controlled pulling actions (rows, pulldowns) stabilizing in plank and chaturanga without collapsing and actually notice the feeling of the lats gently drawing the arms into the body in arm balances. When the lats are working well, you may begin to a sense of connection from hands → through the back body → into the core and not just relying on effort from the shoulder joint.
Like so much in yoga, this isn’t about doing more. It’s about learning about the pieces of the puzzle so you can begin seeing more clearly. So, the next time your shoulders feel restricted or your backbends feel compressed, instead of pushing deeper, ask yourself, are my lats limiting or supporting this movement? Do I need length here, or strength? Can I organize differently instead of forcing range? Often, the shift is subtle but the impact is significant.
When we start to include knowledge and sensation around muscles like the latissimus dorsi in our awareness, practice becomes more than shapes. Your asana practice becomes an journey of exploration and integration. Strength and flexibility should stop competing with one another and begin working together. Effort then becomes becomes more efficient and the body starts to feel supported rather than pushed. The goal was never just deeper backbends or stronger arm balances. It’s a practice that works with your body not against it.