Yoga Anatomy

Notes

Even though pincha mayurasana (page 240) is considered preparation for vrschikasana,
vrschikasana can be an easier pose to balance in because of its lower center of gravity.
To deepen from pincha mayurasana into vrschikasana, the scapulae need to slide together
on the back, which lowers the rib cage toward the floor and creates more mobility in the
thoracic spine. The head can then lift and the thoracic spine can extend further. This also
changes the pivot point for balancing from between the shoulders to closer toward the
sacrum in the spine. The lifting of the head is important to shifting the balance point; oth-
erwise, the legs might overbalance the pose backward, causing you to fall into a back bend.
As the knees bend and the feet move toward the head, the hamstrings are at their
shortest working length. For this reason, they often cramp while trying to do this action.
As important as getting into this pose is the ability to get out of it and find the relative
neutrality of pincha mayurasana again. It’s a good idea to practice it in a manageable range,
entering and exiting the pose with control.

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To lift head away from floor:

Rectus capitis posterior, obliquus capitis

superior

To maximize extension of spine:

Spinal extensors

To keep from falling into extension:

Psoas major (upper fibers), psoas minor,

abdominal muscles

Upper limbs

Concentric contraction Eccentric contraction

To stabilize and protect shoulder joint:

Rotator cuff, deltoid

To resist shoulder extension and adduct

shoulder:

Biceps brachii, anterior deltoid

To pronate forearm:

Pronator quadratus and teres

To maintain integrity of hand:

Intrinsic muscles of wrist and hand

To stabilize scapula as it adducts:

Serratus anterior

To resist elbow flexion and falling onto face:

Triceps brachii

Lower limbs

Concentric contraction

To extend, adduct, and internally rotate hip

and flex knee:

Hamstrings, adductor magnus, gluteus

maximus

To adduct hip and flex knee:

Gracilis

Vrschikasana (continued)