Yoga Anatomy

E5267/Kaminoff/fig6.20a /417646/alw/pulled-r3

Erector

spinae

Latissimus

dorsi

Gluteus medius

Rectus femoris

Peroneals

Deltoid

Rectus abdominis

Psoas major

Sartorius

Hamstrings

Adductors

E5267/Kaminoff/fig6.20b/417647/alw/pulled-r1

Rectus

femoris

Sartorius

Vastus

lateralis

External

oblique

Adductor

brevis

Adductor

longus

Gracilis

Virabhadrasana I Variation

With Longer Stance

Notes

Different arrangements of the feet affect where you

experience the challenges of this pose. The shorter stance

(from front to back) requires less mobility in the pelvis, so

the support of the legs might feel more accessible. The

width of the base makes the balance easier, but the higher

center of gravity in the shorter pose might actually make

the balance feel more precarious for some.

In a longer, narrower stance it may be easier to balance

because the center of gravity is lower. However, it may

also be harder to balance because the stance is narrower

and the adductors then have to be effective at a greater

length. The extended stance also requires more mobility

in the SI joints, hips, knees, ankles, and feet, and requires

the muscles that resist flexion in the hips and knees to

work at a greater length, which can make the pose feel

less stable.

E5267/Kaminoff/fig6.21/417648/alw/pulled-r1

Long, narrow stance.