These posts are about yoga.
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 »
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 »