Yoga Anatomy

Notes

It is important to find the deeper intrinsic back muscles to do the action of spinal exten-
sion in this pose. Using the latissimus dorsi and other more superficial muscles affects the
scapulae and rib cage and interferes with breathing by inhibiting the movement of the ribs.
In this pose, the serratus anterior is active to maintain a neutral position of the scapulae
against the push of the arms. When the arms push, the shoulders don’t elevate but the
spine is lifted.
The latissimus dorsi are not helpful as extensors of the spine, because they create flexion
of the upper back and internal rotation in the arms.

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To extend spine:

Spinal extensors

To extend thoracic spine and synergize with

some of the spinal extensors, which it over-

lays:

Serratus posterior superior

To prevent overmobilization of lumbar

spine:

Psoas minor, abdominal muscles

Upper limbs

Concentric contraction

To stabilize scapula on rib cage and translate

push of arm into clavicle:

Serratus anterior

To stabilize shoulder joint:

Rotator cuff

To extend elbow:

Triceps brachii

To pronate forearm:

Pronator quadratus and teres

Lower limbs

Concentric contraction

To extend, adduct, and internally rotate hip:

Hamstrings, adductor magnus

To extend knee:

Vastii

To plantar flex ankle:

Soleus

(continued)