Yoga Anatomy

Notes

Often in this pose there is too much lumbar extension and not enough hip extension, and
the hip joints might even drop into flexion. The hamstrings should be the main extensors
for the hip joints here, but if they are weak, the gluteus maximus can kick in. The problem
with using the gluteus maximus is that it brings in external rotation, which is harder on the
lower back.
If the hamstrings are too weak to do purvottanasana, then chatus pada pitham (page
256) is an excellent preparation.
The latissimus dorsi are not so helpful in this pose, because they can fix the scapulae on
the rib cage and inhibit extension in the thoracic spine.
The actions needed in the scapulae, shoulder joints, and upper back are very similar to
those in salamba sarvangasana (page 190), though in a different relationship to gravity and
without the cervical flexion of the neck that brings the head forward.

Breathing

As in chatus pada pitham, the extension of the arms at the shoulder joints in purvottanasana
can restrict the movement of the front of the thoracic cavity, particularly if there is any tight-
ness across the pectoral muscles. This might encourage the breath to move more into the
abdomen, which can be a challenge for the action needed to maintain hip and knee extension.

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To extend spine, especially thoracic curve:

Spinal extensors

To resist hyperextension in cervical

and lumbar spine:

Anterior neck muscles, psoas minor,

abdominal muscles

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 pronate forearm:

Pronator quadratus and teres

To maintain integrity of hand:

Intrinsic muscles of wrist and hand

Lower limbs

Concentric contraction

To extend, adduct, and internally rotate hip:

Hamstrings, adductor magnus, gluteus

maximus

To extend knee:

Articularis genu, vastii

To plantar flex ankle:

Soleus

Purvottanasana (continued)