Notes
In this pose, gravity should do the work of moving you deeper into the forward bend; how-
ever, as the extensors of the spine lengthen, they are also actively distributing the action
of flexion along the length of the spine, so that one part is not flexing excessively. If there
is a lot of tightness in the back of the legs and pelvis, hip flexion is restricted and the hip
flexors and abdominal muscles need to contract to pull the body forward, which can create
a sense of congestion in the hip joints. Instead, elevate the seat with folded blankets or
some other support under the sitz bones so that gravity can draw the upper body forward.
Bending the knees can also allow the spine to come forward more easily. The hamstrings
still lengthen, but in a less stressful way.
It should be noted that any stretching sensations close to the joints or at the points of
attachment of a muscle indicate that the tendons and connective tissue are being stressed.
Instead, the goal should be to direct the sensation along the whole length of a muscle
rather than its attachment points.
The legs in this position are neither rotated internally nor externally. Many people,
however, have a pattern of tightness in the back of the buttocks or legs that pulls the legs
into external rotation. It is therefore important to engage the muscles of internal rotation
to maintain neutral alignment.
Breathing
As in uttanasana (page 80), the standing version of this pose, deep hip flexion and spinal
flexion compress the front of the body and restrict the ability of the abdomen to move with
the breath. The more freedom in the rib cage, the easier it is to breathe in this position.
The breath can be very helpful while moving into this pose. The action of the exhala-
tion can deepen flexion at the pelvis and hips when it is initiated with the lower abdominal
muscles, and the action of the inhalation can assist in mobilizing the rib cage.
Muscular joint actions
Spine
Eccentric contraction
To distribute flexion through length of spine:
Spinal extensors
Upper limbs
Passively lengthening
Rhomboids, lower trapezius, latissimus dorsi
Lower limbs
Concentric contraction Passively lengthening
To maintain knee extension:
Articularis genu, vastii
To adduct and internally rotate:
Pectineus, adductor longus and brevisHamstrings, gluteus medius and minimus (poste-
rior fibers), gluteus maximus, piriformis, adduc-
tor magnus, soleus, gastrocnemius