Top leg hamstrings are lengthening. Tightness there can contribute to spinal flexion. The bottom leg’s hamstrings are active and help counter spinal flexion with extensor action. With the bottom leg extended, there is more adduction on the top leg and possibly more internal rotation which leads to increased length in the iliotibial band; gluteus minimus, […]
Jathara Parivrtti – Belly Twist With Legs Extended Read More »
As this asana’s name would indicate, the belly region of the body is the focus of this twist; therefore, many people assume that this twist arises from the lumbar spine. This is incorrect, however, because the lumbar spine is extremely limited in axial rotation (5 degrees total). The first joint above the sacrum that is
Jathara Parivrtti – Belly Twist Read More »
This counterposes the shoulder action of salamba sarvangasana & niralamba sarvangasana because the signal extension and scapular adduction of should stand are reversed, so the muscles that were active are now lengthening. If the release is too passive, however, the muscles can be overstretched. The support shifts in this pose to the spinous process of
Karnapidesana – Ear-to-Knee Pose Read More »
There are many variations of this pose, some of which have a reputation for being riskier than others, For example, consider the variation of extending the arms overhead and clasping the toes. As in karnapidesana and niralamba sarvangasana, this upwardly rotates the scapulae and makes the adduction of the scapulae difficult to maintain—the rhomboids and
Halasana – Plow Pose Read More »
It can be a challenge to get a full hip extension in this pose. If the hamstrings and adductor Magnus are not strong enough, the gluteus maximus may do too much and pull the legs into external rotation; or the other adductors will activate to bring the knees together but also flex the hips, or
Setu Bandhasana – Bridge Pose Read More »
In this pose, the scapulae are adducted and slightly upwardly rotated; without the levering action of the arms, this calls on the muscles that move the scapulae action. If the scapulae are not maintained in adduction, the weight of the body falls into the spine; if the scapulae do not upwardly rotate, the arms are
Niralamba Sarvangasana – Unsupported (No-Arm) Shoulder Stand Read More »
The term salamba distinguishes this variation of the shoulder stand from the unsupported (niralamba) version.
Salamba Sarvangasana – Supported Shoulder Stand Read More »
In a shoulder stand, the erector muscles of the spine are more active than in viparita karani. In the “lifted” version of viparita karani, the abdominal muscles play a greater role than the spinal muscles to keep the pelvis from collapsing onto the hands. In viparita karani the abdominal muscles are strongly active in eccentric
Viparita Karani – Inverted Pose Read More »
Another simple, yet useful practice that directly links breath and body movement, apanasana is one of the key tools of therapeutic yoga. It stimulates the upward release of the diaphragm on the exhalation, as the knees are drawn into the body. Traditionally this is done by actively using the abdominal and hip flexor muscles without
Apanasana – Apana Pose Read More »
Except for the arm position, the muscular, spinal, and joint actions of this pose are virtually identical to those of setu bandhasana. The main difference between setu bandhasana and dwi pada pitham is that dwi pada pitham is a vinyasa, a dynamic movement that is coordinated with the inhalation and exhalation. This simple, yet versatile
Dwi Pada Pitham – Two-Legged Table Read More »