Yoga Anatomy

Notes

The fronts of the shoulder joints are structurally vulnerable in this position. If the scapulae
are not mobilized in the direction of adduction and some elevation, too much pressure
could be put into the anterior shoulder joints, resulting in an overmobilization of the sub-
scapularis or damage to the joint capsules. Because this is a bound pose, the pressure into
these vulnerable joints is greater.
This pose can be explored in a variety of ways by emphasizing different actions: by
deepening the action in the spine, by increasing hip extension, or by using knee exten-
sion to deepen spinal and hip extension. The balance of actions in the hips and knees will
be affected depending on whether the hamstrings or the quadriceps are more activated.
Because this is a bound pose, with the hands grasping the ankles, it is also possible to put
too much pressure into the knees. Thus, the alignment of the legs at the hips and the acti-
vation of the feet are important to maintain the integrity of the knees.

Breathing

It is a common practice to rock back and forth in this pose by pushing the belly into the floor
with each inhalation. It is also interesting to practice not rocking by directing the inhalation
into the already expanded chest region.

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To extend spine:

Spinal extensors

To prevent overmobilization of lumbar spine:

Psoas minor, abdominal muscles

Upper limbs

Concentric contraction Eccentric contraction

To adduct scapula:

Rhomboids

To stabilize shoul-

der joint:

Rotator cuff

To extend shoulder:

Posterior deltoid, teres

major, triceps brachii

To pronate forearm:

Pronator quadratus and

teres

To resist pull of arm on scapula:

Pectoralis major and minor, coracobrachialis,

anterior deltoid

Lower limbs

Concentric contraction

To extend, adduct, and internally rotate hip

and flex knee:

Hamstrings, adductor magnus, gluteus

maximus

To plantar flex ankle:

Soleus