Back Hip Joint: Abduction and extension at the same time is a challenging position for the ligaments and capsules of the hip joint. The work of the abductors (gluteus medius and minimus) is important; they help to lift the back knee away from the floor. If the gluteus medius and minimus are weak or tight, […]
Virabhadrasana 2 – Warrior 2 Read More »
If the latissimus dorsi are used to do the spinal extension necessary in this deeper action, they will interfere with the lifting and later rotation of the arms. A long, narrow stance is a more challenging action in the pelvis, works the abductors to balance, and provides a lower center of gravity (i.e., can be
Virabhadrasana Variation 1 – Extended Warrior 1 Read More »
The Shorter (from front to back) and wider (from side to side) stance of this basic warrior pose employs an easier action in the pelvis and a higher center of gravity, but it is generally an easier pose to balance in because of the wider base of support and increased freedom of the hip joints.
Virbhadrasana 1 – Warrior 1 Read More »
Overuse of the latissimus dorsi to “pull shoulders down the back” interferes with the elevation of the scapulae; it can create impingement at the acromion of the biceps tendon and supraspinatus. The rib cage can also be pushed forward from a restriction of the latissimus. This variation creates a higher center of gravity by placing
Vrksasana Variation 1 – Tree Pose With Arms Elevated Read More »
The adductors lengthen to get into position; they may have some role in holding the leg in place by pressing the foot into the inside of the standing leg. Missing the pectineus to hold the leg in place creates flexion at the hip, tilting the pelvis and rotating the leg inward. Abductors on the standing
Vrksasana – Tree Pose Read More »
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
Natarajasana – King of Dancers Pose Read More »
The scapulae need to be able to both abduct and rotate laterally. If the scapulae are too “pulled down,” the spine will have to contort to achieve the entwined position. Both the standing and the lifted leg need to internally rotate and adduct in this position. To achieve the full entwining, the standing leg needs
Garudasana – Eagle Pose Read More »
Weakness in standing leg abductors can create a “hip hike” on the side of the lifted leg, leading to overwork of the quadratus lumborum. Weakness in the hip flexors (psoas major, iliacus, and rectus femoris) can also cause overwork in the quadratus lumborum and hip hike.
Utthita Hasta Padangusthasana – Standing Big Toe Hold Read More »
In this pose, gravity should do the work. People experiencing tightness in the back of the legs sometimes pull themselves down, which creates tightness and congestion in the rectus femoris and psoas. It’s better to soften the knees to find some space in the hip joint, allowing the spine to release. Only then does lengthening
Uttanasana – Standing Forward Bend Read More »
Knees are vulnerable in this position (partly flexed), particularly the menisci if there is excessive knee rotation. Gravity should be the main source of resistance in this pose, not the resistance of agonist and antagonist contraction. Beginning students in this asana tend to feel a lot heavier than their weight because of this.
Utkatasana – Chair Pose Read More »