Notes
Much as in paschimottanasana (page 132), if the focus is too much on getting the head
down, the resulting action is more spinal (flexion) than pelvic (SI and hip joints). For this
reason, the intention should not be to get the head to the feet, but to get the navel to the
feet.
The activity of the obturator internus in this pose also activates the muscles of the pelvic
floor, which can anchor the base of the pose.
Depending on how close the feet are to the groin, different external rotators are acti-
vated to assist with rotating the legs out, and different adductors are lengthened. The more
the knees are extended, the more the gracilis is lengthened. Because the adductor longus
and brevis work to flex and externally rotate the leg, the abduction in the pose lengthens
these two muscles of the adductor group. Thus, it’s quite valuable to work with the feet at
different distances from the pelvis. Closer isn’t always better.
Baddha konasana can be challenging for the knees. The supination of the feet (soles
toward the ceiling) causes a rotation of the tibia that, combined with flexion, destabilizes
the ligamentous support for the knees. If the hips are not very mobile and the legs are
pushed into this pose, the lower leg torque can travel into the knee joints. One way to
protect them is to evert the feet (press the outer edges into the floor). This activates the
peroneal muscles, which, via fascial connections, can stabilize the lateral ligaments of the
knees and help to keep them from rotating too much. The result is that more of the pose’s
action is directed into the hip joints.
Breathing
The advice to bring the navel—rather than the head—to the feet is another way of mini-
mizing obstructions to the breath. Pushing the head toward the floor collapses the rib cage
and compresses the abdomen, resulting in a reduced ability for those cavities to change
shape. A lengthened spine results in freer breathing.
Muscular joint actions
Spine
Eccentric contraction
To distribute flexion through length of spine:
Spinal extensors
Lower limbs
Eccentric contraction Passively lengthening
To externally rotate hip:
Obturator internus and externus, quadratus
femoris, piriformis, superior and inferior
gemellusAdductor magnus, longus, and brevis; gracilis(continued)