Yoga Anatomy

Notes

Extensors of the spine should all lengthen evenly, ensuring that the opening is distributed
along the whole spine. When the arms move overhead and the scapulae spread away from
the spine, the weight bearing shifts to the spinous processes of the thoracic spine from
the scapulae.
This variation can overstretch the thoracic and cervical spine due to the weight of the
legs and pelvis, directing pressure into the vulnerable muscles of the neck and upper back.
This counterposes the shoulder action of sarvangasana (pages 190 and 193) because
the spinal extension and scapular adduction of shoulder stand is reversed, so the muscles
that were active are now lengthening. If the release is too passive, however, the muscles
can be overlengthened.

Breathing

In this pose, the weight of the lower body is bearing down into the torso, which is in maxi-
mal flexion—this is basically an inverted, weight-bearing exhalation.
If the muscles are tense in this pose, even if the joints and muscles have enough flex-
ibility, the breath is inhibited. This limitation soon results in the muscles’ inability to fuel
their activity; at this point, the asana should be exited.

Skeletal joint actions

Spine Upper limbs Lower limbs

Flexion Scapular abduction and

upward rotation, shoulder

flexion, elbow flexion,

hand and finger flexion

SI joint nutation, hip flexion,

knee flexion, ankle plantar

flexion

Muscular joint actions

Spine

Passively lengthening

Spinal extensors

Upper limbs

Concentric contraction Passively lengthening

To flex elbow:

Biceps brachii

To clasp hands:

Flexors of hand and fingers

Rhomboids, trapezius

Lower limbs

Passively lengthening

Gluteus maximus

Karnapidasana (continued)