Yoga Anatomy

Notes

The base of mahamudra is very similar to janu sirsasana (page 134), which it resembles,
and the actions in the arms and legs are the same. However, the main action of the spine
in this pose is strong axial spinal extension rather than spinal flexion.
A simplified way of thinking about this position is that it combines a forward bend (flex-
ion of the lumbar and cervical spine), a backward bend (extension of the thoracic spine),
and a twist (axial rotation of the thoracic spine and the turning of the pelvis toward the
extended leg).

Breathing

Executing this pose properly while engaging all three bandhas is considered to be the ulti-
mate test of the breath because mahamudra drives all the normal respiratory movements
out of the body cavities: There is strong stabilizing action in the pelvic floor and abdominal
muscles, the rib cage is held in a lifted position, the costovertebral joints are immobilized
by thoracic twisting, and the sternum is lifted into the chin by the scalenes. All in all, the
body is forced to find another, unusual way to breathe.
When all the usual, visible, external breath movements have been stabilized, something
deep in the core of the system must mobilize through a new pathway. That pathway is
commonly referred to in yogic literature as susumna—the central channel.

Skeletal joint actions

Spine Upper limbsLower limbs

Extended legFlexed leg

Axial extension,

rotation of chest

toward extended

leg

Scapular abduction and

upward rotation,

shoulder flexion and

adduction, elbow

extension

SI joint nutation, hip

flexion, knee exten-

sion, ankle dorsi-

flexion

SI joint nutation;

hip flexion,

external rota-

tion, and

abduction;

knee flexion;

ankle plantar

flexion; foot

supination

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To rotate chest to face leg and distribute axial

extension:

Internal oblique (extended leg side); external

oblique, rotatores, multifidi (flexed leg side)

To balance weight of head:

Posterior suboccipitals

To facilitate rotation and distribute axial

extension through length of spine by

lengthening eccentrically:

External oblique, rotatores, multifidi

(extended leg side); internal oblique

(flexed leg side)