Yoga Anatomy

Notes

This pose has many variations: spine more or less extended, arms overhead, or hands on
the back as in salamba sarvangasana (page 190). Some of these variations put more pres-
sure into the spine than others. For example, when the arms reach overhead and clasp the
toes, the scapulae upwardly rotate and move away from the spine, and weight falls into
the upper spine. This variation can overmobilize the thoracic and cervical spine; there is
potentially damaging pressure from the pushing action of the feet and, if the hamstrings
and gluteals are tight, from the limited hip flexion forcing greater spinal flexion.
Because this pose can produce very intense flexion for the spine, especially the cervical
region, it’s more important to maintain the integrity of the scapulae and cervical and thoracic
spine than to get the legs to the floor; support the legs if necessary to protect the neck.

Breathing

As in salamba sarvangasana, keeping the base of the rib cage open allows the diaphragm
and abdominal viscera to shift effectively toward the head so the full benefits of inversion
can occur. This can be much more of a challenge in this pose because the hip flexion tends
to create more intra-abdominal pressure.
Halasana is a very good gauge of how freely you can breathe. It’s one thing to have the
range of motion and flexibility to get into the pose, but quite another to have the diaphragm
and organs be free enough to remain there and breathe comfortably.

Muscular joint actions

Spine

Eccentric contraction

To resist flexion from weight of body:

Spinal extensors

Upper limbs

Concentric contraction

To adduct, elevate, and downwardly

rotate scapula:

Rhomboids, levator scapulae

To stabilize shoulder joint and prevent

protraction of head of humerus:

Rotator cuff

To extend and adduct shoulder joint:

Triceps brachii (long head), teres major,

posterior deltoid

To extend elbow:

Triceps brachii

To clasp hands:

Flexors of hand and fingers

Lower limbs

Concentric contraction Eccentric contraction Passively lengthening

To extend knee:

Vastii

To dorsiflex ankle and tuck

toes under:

Tibialis anterior, toe extensors

To maintain alignment

of legs:

Hamstrings, adductor

magnus, gracilis

Gastrocnemius, soleus

Halasana (continued)