Notes
Although the legs in this pose are the same as in janu sirsasana (page 134), the action in
the spine is very different: Instead of rotating toward the extended leg, the rotation is away
from the leg, and instead of forward flexion in the spine, there is lateral flexion. This change
in spinal action changes the action in the shoulder girdle and arms as well; notably, more
lengthening occurs in the latissimus dorsi.
Side-bending poses are great for releasing restrictions in the shoulder joints. When flexion
of the glenohumeral joint is restricted, greater mobility can often be found by mobilizing
the scapula in lateral flexion.
In this pose, when the sitz bones stay on the floor the action of side bending is focused
in the spine. If the sitz bone of the flexed leg is allowed to lift from the floor, the action of
side bending moves further into the hip joint of the extended leg, and the back of that leg.
Breathing
The upper side of this pose is more expanded, and the rib cage is more open, but the lower
dome of the diaphragm is more mobile, and the lower lung’s tissue is more compliant.
Focusing on this fact can quite naturally create a bit more awareness of the lower side,
which helps prevent compressive collapse.