Scapula Mobility is important in this “full-arm” version-both for getting the arm into position without over mobilizing the glenohumeral joint and for mobility in the thoracic spine.
Find the deeper, more intrinsic back muscles to do the action of spinal extension. Using the latissimis and other superficial back muscles will interfere with breathing and with the ability to find the full range of motion in the scapulae.
It is also a challenge to keep the legs adducted and internally focused in the action. Although many people seek more extension through external rotation, this involves the risk of over mobilizing the sacroiliac joint or overworking the lumbar spine.
As in dhanursasana, the binding of the hands and feet can put pressure into vulnerable spots such as the knees and lower back.
Advanced Variations:
P.s. You can use a yoga rope to progress.
