Intermediate

This arm position is most easily done with the scapulae abducted. As the pose deepens, the scapulae move back into adduction.

Weakness in the abductors and rotators will make eccentric control difficult. If this is the case, the gluteus maximus might be recruited, which will cause the pelvis to tilt posteriorly. The lower spine will then not be in neutral, and the rotation of the spine will not be around the head-tail axis.

The spine is in axial extension; the work is to maintain the spinal curves in this relationship to gravity, balancing the abdominal action with the back extensors. If abdominal support is lacking, the extensors will overwork, and the spin will arch excessively. Gravity draws the unsupported side of the pelvis towards the floor. Generally, you

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

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

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

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.