Yoga Anatomy

Notes

To prepare for this pose, the spine flexes, the scapulae abduct, the hips flex and abduct,
and the knees flex. Once the arms are in position under the legs, the actions that deepen
the pose are the reversal of the preparatory ones: spinal extension, scapular adduction, hip
extension and adduction, and knee extension.
This opposition of actions in the spine and scapulae means that muscles such as the spinal
extensors and rhomboids are asked to contract from a very lengthened position (one of the
more challenging positions from which to concentrically contract a muscle).
Because the arms are bound under the legs, the action can potentially be forced into
vulnerable spots: The spine could overflex in the lumbar or thoracic regions, or the ham-
strings could overmobilize at their attachment on the sitz bones.

Breathing

The diaphragm receives considerable compression when entering into this position, and
the gradual movement out of thoracic flexion can be seen as an attempt to reestablish the
breathing space in the thoracic cavity.

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To extend spine against resistance of

position of leg and arm:

Spinal extensors

To resist hyperextending cervical spine:

Neck flexors

Upper limbs

Concentric contraction Eccentric contraction

To internally rotate and protect shoulder

joint:

Rotator cuff (especially subscapularis)

To adduct scapula once arm is under leg:

Rhomboids, trapezius

To press arm against leg:

Posterior deltoid

To resist hyperextension in elbow:

Biceps brachii

Lower limbs

Concentric contraction Eccentric contraction

To extend knee over arm:

Articularis genu, vastii

To adduct and internally rotate leg:

Pectineus, adductor longus and brevis

To press leg into arm while modulating forward

bend:

Gluteus medius and minimus, piriformis, supe-

rior and inferior gemellus, obturator internus,

hamstrings

Kurmasana (continued)