If the latissimus dorsi are tight, the flexion and upward rotation of the arms can cause hyperextension in the lumbar spine. Hands and Wrist Alert: It’s very challenging to maintain the integrity of the hands with all the weight of the body balancing on them, but it’s essential in this pose because collapsing into the
Adho Mukha Vrksasana – Downard-Facing Tree Pose Read More »
If the goal is to have extension distributed throughout the whole spine, there will need to be more action in the thoracic region and less in the lumbar and cervical regions. This translates into concentric work for the extensors in the thoracic spine and eccentric work for the flexors in the cervical and lumbar spines.
Urdhva Mukha Svanasana – Upward-Facing Dog Pose Read More »
To extend the elbows and resist collapse in the shoulder, the triceps are active. The latissimus dorsi often try to help this action, but they depress and internally rotate the shoulder, which creates impingement at the acromion process. The pronators are active in the forearm, but if there is a lack of rotation between the
Adho Mukha Svanasana – Downward-Facing Dog Pose Read More »
From the previous analysis of muscular actions, it’s clear that with it takes to get into this pose is almost completely the opposite of what it takes to remain in it. Lifting the weight of the body into spinal extension requires a strong, integrated action of the arms and spinal extensors. Once past vertical, gravity
Viparita Salabhasana – Full Locust Pose Read More »
It can be challenging to lift the arms in this relationship to gravity, with the spine in extension. If the latissiums dorsi are used to extend the spine (rather than the deeper, intrinsic spinal muscles), they will inhibit the movement in the arms. This position of the legs uses a complex interaction among adductors, medial
Salabhasana – Locust Pose Read More »
In this position, the hamstrings are used for both actions: hip extension and knee flexion. This position of the leg puts the hamstrings at a very short working length, which greatly increases the chances of cramping in the muscles. This position also makes it more likely that the other fibers of the gluteus maximus will
Bhunjangasana – Cobra Pose With Knees Flexed Read More »
It is important to find the deeper intrinsic back muscles to do the action of spinal extension in this pose. Using the latissimus dorsi and other more superficial muscles will affect the scapulae and rib cage and interfere with breathing by inhibiting the movement of the ribs. In cobra, the serratus anterior is active to
Bhunjangasana – Cobra Pose Read More »
Ananta is also the name given to the mythical serpent that the god Vishnu reclines on like a couch.
Anantasana – Reclining Vishnu Couch Pose Read More »
For a more calming effect—particularly if using the matsyasana as a counterpose—a focus on gentle abdominal breathing can be quite useful.
Matsyasana – Fish Pose With Arms and Legs Lifted Read More »
This pose can be done while focusing on using spinal extensors (which include the psoas major on the front of the spine) or supported on the elbows. If the support of the elbows is used, there is less work in the muscles of the torso and perhaps more ease in breathing and more expansion. If
Matsyasana – Fish Pose Read More »