These posts show sitting poses.
In this pose, the challenge is not the position itself, so much as its relationship to gravity. If it were rotated 45 degrees, it would just be the work of sitting vertically in dandasana (which can certainly present its own challenges). Ideally, the weight in this pose is distributed between the sitting bones and the […]
Navasana – Boat Pose Read More »
The base of mahamudra is very similar to janu sirsasana, which it resembles. The similarity ends there, however, because the main action of this pose is a strong axial spinal extension, which in turn arises from a deep application of the three bandhas (mula bandha, uddiyana bandha, and jalandhara bandha). A simplified way of thinking
Mahamudra – The Great Seal Read More »
Using the latissimus dorsi to help internally rotate and extend the arms will interfere with the flexion of the spine because the latissimus dorsi are also spinal extensors. This pose has the potential of directing too much force into the spine, sacroiliac joint, and, with the arms bound in this position, the front of the
Supta Kurmasana – Reclining Turtle Pose Read More »
To prepare for this pose, the spine flexes, the scapulae abducts, and the hips and knees flex. Once the arms are in position under the legs, the actions that deepen the pose are the reversal of the preparatory ones; spinal extension, scapula adduction, and knee extension. This opposition of actions in the spine and scapulae
Kurmasana – Turtle Pose Read More »
Hanuman was the semidivine chief of and army of monkeys who served the god Rama. As told in the Hindu epic, the Ramayana, Hanuman once jumped in a single stride the distance between Southern India and ( Sri) Lanka. This split-leg pose mimics his famous leap.
Hanumanasana – Monkey Pose Read More »
Upward and downward rotation of the scapula needs to precede adduction to avoid over mobilizing in the shoulder joint. If the scapulae don’t mobilize, there can be too much movement in the glenohumeral joint causing overstretching in the joint capsule or impingements in the tendons of the biceps and supraspinatus. If the hips joints are
Gomukhasabna – Cow-Faced Pose Read More »
This pose clearly reveals how tightness in the legs can create spinal flexion. Obstacles that show up clearly in this pose are often the cause of difficulties in more complex poses, where the restrictions are less obvious. For example, tightness in the legs will affect the downward-facing dog, but in a way that can appear
Dandasana – Staff Pose Read More »
Sage Matsyenda was a renowned teacher of yoga who , according to legend, developed this pose.
Ardha Matsyendrasana – Half Lord of the Fishes Pose Read More »
Much as in paschimottanasana, if the focus is too much on getting the head down the resulting action is more spinal (flexion) than pelvic (sacroiliac and hip joints). For this reason, the intention should not be to get the head to the feet but to get the navel to the feet. The activity of the
Buddha Konasana – Bound Angle Pose Read More »
There is a strong action of nutation at the sacroiliac joint, as the top of the sacrum “nods” forward, while leaving the iliac bones behind. If the legs roll inward, there can be too much stretch for the inner knee and adductors. For tight students, it’s preferable to bend the knees a bit (with support)
Upavistha Konasana – Seated Wide-Angle Pose Read More »