These posts display arm-supported poses.
Weakness in the hamstrings makes it hard to create a neutral extension of the hip joints, so many people use the quadriceps to extend the knee and push the foot into the floor. The problem here is that this tends to also create hip flexion, which obstructs the opening at the front of the hip […]
Chatus Pada Pitham – Four-Footed Tabletop Pose Read More »
The challenge of this pose is not one of flexibility, but instead of how to maintain the neutral alignment of the spine and legs and the simple position of the arms against the action of gravity. The asymmetrical relationship to gravity means that muscles have to work asymmetrically to create a symmetrical alignment of the
Vasisthasana – Side Plank Pose (Sage Vasistha’s Pose) Read More »
Overall the correct leg action is critical to getting into the upward bow. Most people instinctively use their quadriceps in a push action, which thrusts weight toward the head and arms, making it very difficult to raise the upper body off the floor. Initiating the lift of the pelvis with more of a “pulling” action
Urdhva Dhanurasana – Upward Bow Pose, Wheel Pose Read More »
Even though pincha mayurasana is considered preparation for vrschikasana, scorpion is actually an easier pose to maintain because o its lower center of gravity. To deepen from pincha mayurasana into scorpion, the scapulae need to slide together on the back, which lowers the rib cage toward the floor and creates more mobility in the thoracic
Vrschikasana – Scorpion Pose Read More »
For some, the ideal placement of the weight on the skull is on the bregma—the junction between the coronal and sagittal structures, where the frontal bone meets the two parietal bones. This leads to a slightly more arched final position. Placing the weight more towards the crown of the head leads to a more neutral
Salamba Sirsasana – Supported Headstand Read More »
Often in this pose, there is too much lumbar extension and not enough hi extension. The hamstrings should be the main extensors here, but if they are weak, the gluteus maximus can kick in. A problem with this, however, is that it brings in external rotation, which is harder on the lower back. The gluteus
Purvottanasana – Upward Plank Pose Read More »
If the rotator cuff is active, the glenohumeral joint is stabilized, and the scapulae are more free to mobilize on the rib cage (with the serratus anterior), there will also be more freedom in the thoracic spine to extend and in the rib cage to breathe. Mobility in the thoracic spine is important; much like
Pincha Mayurasana – Feathered Peacock Pose Read More »
As in the other bird poses (eagle, crow, rooster), peacock involves flexion of the thoracic spine, abduction of the scapulae, and extension of the cervical spine. It’s unusual to balance on the arms with the forearms supinated. This changes the action in the wrist because the extensors are more active to resist plantarflexion (falling into
Mayurasana – Peacock Pose Read More »
If the knees separate in this pose, the rotation is happening more in the hi joints than in the spine. In the rotated pose, the arms are more abducted and the spine is more extended than in bakasana. Because this is a bound pose, it can put a lot of force into the lower back
Parsva Bakasana – Side Crane Pose Read More »
In bird pose (eagle, crow, rooster, peakcock), common factors are flexion of the thoracic spine, abduction of the scapulae, and extension of the cervical spine. In other words, wings are spread and the beak is lifted. These actions require precision and strength in the muscles of the spine to achieve cervical extension without engaging the
Bakasana – Crane Pose Read More »