Yoga Anatomy

Bhujangasana Variation

With Knees Flexed

E5267/Kaminoff/fig10.3/417781/alw/pulled-r1

Gluteus

maximus

Hamstrings

Quadriceps

Notes

In this position, the hamstrings are used for both actions of hip extension and knee flexion.
This position of the legs puts the hamstrings at a very short working length, which greatly
increases the chances of cramping in the muscles.
This position also makes it more likely that the outer fibers of the gluteus maximus will
fire to help with the hip extension, which will also externally rotate and abduct the legs.
Often, a student who can keep the legs adducted and parallel when the knees are extended
will find it much more challenging when the knees are flexed. In this position, all of the
quadriceps are lengthened, and the range of motion in the rectus femoris can restrict the
range of motion in knee flexion too.