There are many variations of the am position in this pose—-at the sides, reaching overhead, and propped up on the elbows (for the less flexible). If the latissimus dorsi are right, reaching the arms overhead can increase the hyperextension of the spine because of the attachment of the latimissius in the lower back.

Because hip extension in the internal rotation is more challenging than in external rotation for most people, supta virasana “forces” the pelvis to be honest about how open the groins truly are. This pose often begins as spinal extension, especially if there is tightness in the hip flexors because the internal rotation of the legs is bound into place by the weight of the body.

If the hip extensors are tight and the pose is “pushed,” the force can be transmitted either into the lower back or into the knees. In either case, the pose should be supported in a way that allows for maximum extension: getting down to the floor is less important.

Because the knees are at risk, keeping the feet active and avoiding supination is important for maintaining integrity in the knee joints.

This can be an excellent pose for static and lower-back pain if done with attention to internal rotation and extension in the hips. If poorly executed, the pose can exacerbate lower-back pain.