Yoga Anatomy

Notes

For some people the pelvic floor can be contacted easily in this position, where it works
synergistically to respond to the movement of the inhalation and to initiate the exhalation.
Gravity does the work of lowering the body down toward the floor, and the muscles
of the legs are active to prevent collapsing completely into the joints. This is especially
important in the hip joints, because if the weight of the upper body falls passively into the
hip joints it may make the pelvic floor less accessible.
The inability to dorsiflex the ankles deeply enough to keep the heels on the floor can be
due to shortness in the Achilles tendons (specifically the soleus in this position); however,
restriction can also be in the front of the ankles. A quick fix is available by using support
under the heels, but it’s important not to become too reliant on it in case it prevents acti-
vation of the intrinsic muscles of the feet, which stabilize the arches, allow deeper flexion
in the ankles, and align the bones of the feet and knee joints. Look for the tendons of the
anterior tibialis popping forward; this is a sign that deep support is lacking. Let gravity create
the flexion, and use the intrinsic muscles to maintain integrity.

Breathing

This pose offers an opportunity to powerfully lengthen all three curves of the spine (axial
extension). By definition this usually engages all three bandhas, and in this position, the
deep support in the arches of the feet energetically feeds into the lifting action of the pelvic
floor and lower abdominal muscles (mula bandha). The bracing of the elbows against the
knees allows for a strong lengthening of the thoracic spine and lifting of the base of the
rib cage and respiratory diaphragm (uddiyana bandha). The action of jalandhara bandha,
which flexes the head on the top of the spine to complete the action of axial extension,
essentially freezes out the normal respiratory shape changes of breathing. This is when the
unusual pattern of breath associated with mahamudra can arise deep in the core of the
system (susumna).

Skeletal joint actions

Spine Upper limbs Lower limbs

Axial extension Slight shoulder flexion; elbow

flexion; forearm pronation;

wrist, hand, and finger

extension

SI joint nutation; hip flexion,

external rotation, and

abduction; knee flexion;

ankle dorsiflexion

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To maintain arches of foot without

inhibiting dorsiflexion of ankle:

Intrinsic muscles of foot

To allow hip flexion and support

external rotation:

Gluteus maximus, piriformis, superior and

inferior gemellus, obturator internus

To allow hip and knee flexion and ankle

dorsiflexion:

Hamstrings at hip joint, vastii, soleus

Upavesasana (continued)