This tag displays the 4th and final level of difficulty in yoga poses.
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 latissimus dorsi are tight, the flexion and upward rotation of the arms can cause hyperextension in the lumbar spine. Hands and Wrist Alert: It’s very challenging to maintain the integrity of the hands with all the weight of the body balancing on them, but it’s essential in this pose because collapsing into the
Adho Mukha Vrksasana – Downard-Facing Tree Pose Read More »
From the previous analysis of muscular actions, it’s clear that with it takes to get into this pose is almost completely the opposite of what it takes to remain in it. Lifting the weight of the body into spinal extension requires a strong, integrated action of the arms and spinal extensors. Once past vertical, gravity
Viparita Salabhasana – Full Locust Pose Read More »
It is important not to collapse into this pose. The pelvic floor, hamstrings, and gluteals should act eccentrically to distribute the weight force of gravity through the whole base of the pose rather than drop right into the hamstring attachment or knee joint. As with all poses, and more so with complex ones, a wide
Eka Pada Rajakapotasana – One-Legged Royal Pigeon 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 »
The anterior inferior part of the glenohumeral joint capsule is the most vulnerable to dislocation. The binding of the arms in internal rotation and extension puts pressure on this part of the joint capsule, especially if the scapulae are limited in their mobility. This caution applies to binding in general because it allows for more
Parivrtta Buddhja Parsvakonasana – Revolved Side Angle Pose Read More »