yoga mat companion 2: anatomy for hip openers and forward bends
TRANSCRIPT
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Thisbookisintendedasareferencevolumeonly,notasamedicalmanual.Itisnottobeusedinanymannerfordiagnosisortreatmentofmedicalorsurgicalconditions.Thisbookisalsonotintendedtobeasubstituteforanytreatmentthatmaybeorhasbeenprescribedbyyourhealthcareprovider.Ifyoususpectthatyouhaveamedicalproblem,consultyourphysician.Always,inyourparticularcase,obtainmedicalclearancefromyourphysicianbeforebeginningthepracticeofyogaoranyotherexerciseprogram.Alwayspracticeyogaunderthedirectguidanceandsupervisionofaqualifiedandexperiencedinstructor.Workingdirectlywithaqualifiedyogainstructorcanhelptopreventinjuries.Theauthor,illustrators,editor,publisheranddistributorspecificallydisclaimanyresponsibilityorliabilityforinjuriesthatmayoccurduringthepracticeofyogaoranyotherexerciseprogram.
PublishedbyBandhaYogaPublicationsPlattsburgh,NY
www.bandhayoga.com
Copyright©2010RaymondA.Long,MD,FRCSCAllcontent,visualandtextual,producedunderthedirectionofRayA.Long,MD,FRCSC
Allrightsreserved.
Nopartofthisbookmaybereproduced,storedinaretrievalsystem,ortransmittedbyanymeans,electronic,mechanical,photocopying,recording,or
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MatCompanion®isaregisteredtrademark.
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Fororderinginformationandbulkpurchases,[email protected]:518.578.3720
DesignandcompositionbyGreenleafBookGroupLLCCoverdesignbyGreenleafBookGroupLLCFrontandbackcoverillustrationsbyKurtLong,BFAwww.kurtlong.netComputerGraphicsTechnicalDirector:ChrisMacivorSanskritcalligraphyandborderpainting:StewartThomaswww.palmstone.com
Editor:ErynKirkwood,MA,RYTwww.barrhavenyoga.com
ISBN13:978-1-60743-942-4
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FirstEdition
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CONTENTS
INTRODUCTION
HOWTOUSETHISBOOK
DESIGNSTRATEGIESFORYOGAPRACTICE
KEYCONCEPTS
AGONIST/ANTAGONISTRELATIONSHIPS:RECIPROCALINHIBITION
KEYMUSCLEISOLATIONS
KEYCO-ACTIVATIONS
FACILITATEDSTRETCHES
BANDHAS
THEBANDHAYOGACODEX
HIPOPENERS
SUKHASANA
BADDHAKONASANA
UPAVISTHAKONASANA
SUPTAPADANGUSTHASANAB
SUPTAPADANGUSTHASANA,BENT-KNEEVERSION
SUPTAPADANGUSTHASANAA
SUPTAPADANGUSTHASANA,REVOLVINGVERSION
KURMASANA
PARIGHASANA
HANUMANASANA
PADMASANA
FORWARDBENDS
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DANDASANA
JANUSIRSASANA
PASCHIMOTTANASANA
TRIANGMUKHAIKAPADAPASCHIMOTTANASANA
KROUNCHASANA
ARDHABADHAPADMAPASCHIMOTTANASANA
NAVASANA
UBHAYAPADANGUSTHASANA
RESTORATIVEPOSES
VIPARITAKARANI
SAVASANA
MOVEMENTINDEX
ANATOMYINDEX
GLOSSARYOFTERMS
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INTRODUCTION
AstheChineseproverbstates,whenyoucannotreachanimportantgoal,keepthegoalbutchangeyourstrategy.Yogaposes,likegoals,cansometimesbedifficulttoachieve.Whatareyouroptionswhenyoucannotattainaposture?Youcangiveuponprogressingintheposeoryoucanchangeyourapproachtoattainit.Changingstrategiesrequiresresourcefulness.Drawonthistobreakthroughblockagesandsafelyattaintheasanas.TheMatCompanionseriesprovidesyouwiththeseresourcesintheformofscientifictechniques.
SupposeyouhavetriedalloftheconventionalmeanstobringyourthighstothefloorinBaddhaKonasana(BoundAnglePose).You’vetriedpressingthekneesdownorplacedweightsonthelegsandstillyouhaven’tprogressed.Continuedattemptswilllikelyyieldlittleinthewayofresults.Soyoudecidetochangeyourstrategy.Youcanapplyfacilitatedstretchingtolengthenthemusclesthatarepreventingyoufromgoingdeeperintothepose.Intheprocess,notonlywillyoubeabletobringthethighsclosertothefloor,butyouwillalsostimulatethenervereceptorsinthepelvicregion.Thiswillilluminatethefirstandsecondchakrasandaidtoopenenergeticblockages.Inaddition,practicinginthiswaybringsabetterunderstandingoftheasymmetriesinyourbody.Thisunderstandingwillcarryoverintootherposes,expandingyouroverallyogaexperience.
Perhapsyouhavelowerbackstraininaforwardbend.Thetemptationmightbetogiveuponthepose.Instead,tryengagingtheabdominalstocreatereciprocalinhibitionofthestretchingbackmuscles.Contractingtheabdominalsalsoelicitstheabdominal“airbag”effectandsupportsthelumbarspine.Thischangeinstrategyissimpletoapplyandoftenworks.TheseareexamplesofhowtocombineyourknowledgeofWesternsciencewiththewisdomofHathaYoga.
Inmanyways,practicingyogaisliketheworkofanativerainmakerwhoperformsaceremonytoreleaseatmospherictension.Yogareleasesphysicalandspiritualtension.Beresourcefulandstrategicasyoumakerain,bothasapractitionerandasateacher.
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HOWTOUSETHISBOOK
Practicingyogaislikepassingthroughaseriesofdoors,witheachdoorrevealingnewpossibilitiesintheposes.Thekeytounlockingthefirstdoorisunderstandingthejointpositions.Thisunderstandingcanbeusedtoidentifythemusclesthatcreatetheformoftheposeandthosethatstretch.Thekeytopositioningthejointsisengagingthecorrectmuscles.Thisbeginswiththeprimemovers.Engagetheprimemoversandtheboneswillalign.Thekeytodeepeningtheasanasisusingyourunderstandingofphysiologytolengthenthemusclesthatstretchinthepose.Focusonthesekeysandthepostureswillautomaticallyfallintoplaceandmanifestthebeneficialeffectsofyoga.Theseincludeimprovedflexibility,heightenedawareness,asenseofwell-being,anddeeprelaxation.
TheMatCompanionseriesisasetofmodularbooks.Eachbookfocusesonaspecificposecategoryandcontainsthefollowing:
TheKeyConcepts:adescriptionofbiomechanicalandphysiologicalprincipleswithapplicationsforspecificposes.TheBandhaYogaCodex:asimplefive-stepprocessthatcanbeusedtoimproveyourflexibility,strength,andprecisionintheasanas.ThePoseSection:adetaileddescriptionoftheindividualpostures.MovementIndex:explanationsofbodymovementandtableslistingthemusclesassociatedwitheachmovement.AnatomyIndex:avisuallistingofbones,ligaments,andmuscles(showingtheorigins,insertions,andactionsofeach).GlossaryofTermsSanskritPronunciationandPoseIndexEnglishPoseIndex
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FIGURE1TheKeyConceptsshowyouhowtoapplybiomechanicsandphysiologytoyourposes.Readthissectionfirstandreturnhereoftentorefreshyourknowledge.
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FIGURE2Theopeningpageforeachposeillustratesthebasicjointactionsandpositionsofthebodyforthatparticularasana.SanskritandEnglishnamesareprovidedforeachposture.Usethispagetoassistyouinlearningthebasicformoftheposeandotherconcisedetails.
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FIGURE3Usethepreparatorysectionasaguideforhowtoenterthepose.Ifyouarenewtoyogaorfeelabitstiff,useoneofthesemodificationsforyourpractice.Ingeneral,thepreparatoryposesaffectthesamemusclegroupsasthefinalasana.Youwillbenefitfromtheposenomatterwhichvariationyoupractice.
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FIGURE4Eachposecomeswithaseriesofstepsforengagingthemusclesthatpositionthejoints,concludingwithasummaryofthemusclesthatstretch.Musclesthatcontractarecoloreddifferentshadesofblue(withtheprimemoversdeepblue),andthosethatstretcharered.Usetheposesectiontomastertheanatomyofanygivenasana.
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DESIGNSTRATEGIESFORYOGAPRACTICE
Visualartistsoftenuseidentifiabletechniquestodrawtheirviewers’attentiontoasubjectortobringitintofocus.Grouping,repetition,andcontinuityarethreesuchexamples.Thesesamethreetechniquescanbeappliedtoyouryogapractice.Tousegrouping,youcancombinesimilarposesaswehavedoneintheMatCompanionseries.Toapplyrepetition,stimulateamusclegroupsuchasthepsoasanditssynergistsseveraltimesduringonesessiontobringitunderconsciouscontrol.Continuitycanbecreatedbycombiningasanassothattheyflowsynergisticallyoneintoanother.Formaximumeffect,simultaneouslyapplyallthreetechniques—grouping,repetition,andcontinuity.Inthisway,thebenefitsofyourpracticewillbecomegreaterthanthesumofitsparts.
IusethistechniqueinthePsoasAwakeningSeries.Inthispractice,youcombinethestandingposesinacontinuousserieswhilerepeatedlystimulatingthepsoas.Thisbringsthemuscle,whichisgenerallydifficulttoaccess,intoconsciousawareness.Oncethepsoashasawakened,itwillautomaticallyengagewheneveritcanassistinachievingotheryogaposes.Usegrouping,repetition,andcontinuitywhendesigningyourpracticeandwhenteaching.Attheotherendofthespectrumisatechniquethatartistsusetointroduceanelementofchanceandrandomnessintotheirwork.Usingthistool,adesignerwilltakeapairofscissorstoaliterarywork,cutitintopieces,andthenrandomlyrecombineit.Theoutcomeisoftenremarkable.Thisparallelsothermethodsofdivination,suchastheancientChinesebookofwisdom,theIChing.WiththeIChing,oneasksaquestionandthentossescoinsinaseeminglyrandomfashion.Thepatternofthecoinsisthencorrelatedwithahexagramthatspeakstothequestion,ofteninprofoundways.Thesemethodsstrategicallyremovetheintellectfromtheequationandprovideaccesstotheunconsciousmindandtheunseenworld.
Youcanusethissametechniqueinyoga.Itisespeciallybeneficialifyouregularlyfollowaprescribedseriesofposes.Onceamonth,drawfiveasanasoutofahat.Carefullyexamineeachonetounderstanditscomponents.Considerhowtheyareinterrelated.Thencombinetheposturesintoapractice.Thiswillprofoundlyimpactyourunderstandingofalltheasanas.Youmightalsocomeuponsomegreatnewsequences.UsetheMatCompanionseriestoassistinyour
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uponsomegreatnewsequences.UsetheMatCompanionseriestoassistinyouranalysisoftheposes.
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KEYCONCEPTS
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AGONIST/ANTAGONISTRELATIONSHIPS:RECIPROCALINHIBITION
HathaYogaisthemostpopularformofyogaintheWesternworld.Andalthoughtherearemanystyles,allderivefromanancienthygienicsystemformaintainingspiritualandphysicalhealth.TheSanskritwordhathatranslatestomeansun/moonoryin/yang.Thisfitsperfectlywithhowthebodybalancesoppositesthroughbiomechanicsandphysiology.
FIGURE1Agonist/antagonistrelationshipsandreciprocalinhibitionillustratesuchabalance.Agonistmusclescontracttomoveajointorappendageoneway,andduringthismovementtheirantagonistsstretch.Whenthebrainsignalsanagonistmuscletocontract,itsimultaneouslysignalstheantagonistmuscletorelax.Wecantakeadvantageofthisphysiologicalcombinationwhenpracticingforwardbendsandhipopeners.Forexample,Kurmasanaflexesthetrunkforward,stretchingthebackextensors—theerectorspinaeandquadratuslumborum.Youcanusethearmsandgravitytoflexthetrunk,butactivelyengagingtheabdominalsprovidesamoreeffectivestretch.Thisproducesreciprocalinhibitionoftheantagonistbackextensors,causingthemtorelax.
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FIGURE2InPaschimottanasanaweflexthetrunkandhips.Akeyagonist/antagonistrelationshipinthisposeinvolvesthepsoas(whichflexesthehips)anditsantagonist,thegluteusmaximus(whichextendsthem).Activatingthepsoasproducesreciprocalinhibitionofthegluteusmaximus,allowingittorelaxintothestretch.
Krounchasanabeautifullyillustratestheagonist/antagonistrelationshipofthequadricepsandhamstrings.Theraised-legquadricepsactivatetoextendthekneewhilethehamstringsstretch.Youcanextendthekneewiththearms,butconsciouslyengagingthequadricepsproducesreciprocalinhibitionofthehamstrings,relaxingthemintothestretch.Youcannotachievethiseffectusingonlythearmstostraightentheknee.
Now,bringyourattentiontothebentknee.Thequadricepsstretchinthisposition.Ifyouuseonlyyourbodyweighttobendtheknee,youwillnotobtainthephysiologicaleffectofreciprocalinhibitionrelaxingthismuscle.Therefore,occasionallyengagetheagonisthamstringmusclestosqueezethelowerlegagainstthethigh.
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FIGURE3UpavisthaKonasanaillustratestheagonist/antagonistrelationshipbetweenthehipabductors(thegluteusmediusandtensorfascialata)andtheadductormusclesthatarestretchingontheinsidesofthethighs.Presstheheelsintothematandattempttodragthemawayfromthemidlinetocontractthetensorfascialataandgluteusmedius.Thisproducesreciprocalinhibitionandsignalstheadductormusclestorelax.
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KEYMUSCLEISOLATIONS
FIGURE1Thequadricepsinsertontothetibiaviathekneecapandpatellartendon.Drawthekneecaptowardsthepelvistoengagethismuscle.Thisstraightenstheknee.Inaddition,oneheadofthequadriceps,therectusfemoris,crossesthehipandaidsthepsoasanditssynergistsinflexingthisjoint.
Activatingthequadricepsalignsthekneejoint,helpingtopreventinjurytothecartilage.Italsoproducesreciprocalinhibitionofthehamstrings,allowingthemtorelaxintothestretch.IsolateandengagethismuscleinposessuchasSuptaPadangusthasanaB.
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FIGURE2InforwardbendssuchasTriangMukhaikapadaPaschimottanasana,firmlygraspthefootandattempttoraisethearmsupwardstowardthesky.Thisengagestheanteriordeltoids.Becausethehandsaregrippingthefoot,theywillnotmove.Instead,thecontractingdeltoidsdrawthetrunkdeeperintotheforwardfold.Atthesametime,squeezethebent-legcalfagainstthethigh.Thisactivatesthehamstrings,helpingtomaintainalignmentofthekneejoint.
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FIGURE3Presstheheelofthestraight-legfootintothematandattempttodragittothesideinTriangMukhaikapadaPaschimottanasana;thatis,attempttoabducttheleg.Thisengagesthetensorfascialataandgluteusmedius,whichinadditiontobeingabductorsofthethigh,areinternalrotatorsofthehip.Thefootremainsfixedonthemat,sotheforceofthecontractionshiftsthebodyweightbacktowardthebentkneeside.Thisforceisalsotransmutedtointernalrotationofthethigh.Usethiscuetobringthekneecapbacktoaneutralpositionfromexternalrotation.
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FIGURE4InKrounchasana,pressthepalmontothebentkneeandthenresistasyoutrytoliftthelegintothehand.Thisactivatesthehipflexors,includingthepsoasmuscle.Onceyougetafeelingforengagingthepsoas,youwillbeabletocontractitwithoutusingthehandforresistance.
Notethat,inadditiontoflexingthehip,thepsoasalsotiltsthepelvisforward(anteversion).Thisdrawstheischialtuberositiesbackawayfromtheknee.Seehowthiscuecanbeusedtoaugmentthestretchofthestraight-leghamstrings.
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KEYCO-ACTIVATIONS
FIGURE1Co-contracttheelbowflexorsandkneeextensorsinPaschimottanasana.Engagingthebicepsandbrachialismusclesbendstheelbows,drawingthetrunkdeeperintotheforwardfold.Activatingthequadricepsextendsthekneesandproducesreciprocalinhibitionofthehamstrings,allowingthemtorelaxintothestretch.Youcanseehowbothmusclegroupscontributetothefinalpose.
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FIGURE2Co-activatethepsoasandrectusabdominisinforwardbends.Acueforengagingthepsoasistosqueezethetorsoagainstthethighs.Contractingthesemusclestogetherflexesboththetrunkandthehips,deepeningthepose.
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FIGURE3InSuptaPadangusthasanaA,engagetheglutealstoextendthehipofthelegthatremainsontheground.Dothisbysqueezingthebuttocksandpressingtheheelintothemat.Atthesametime,activatethepsoasanditssynergistsonthelegthatisheldbythehands.Dothisbydrawingthefoottowardstheheadfromthehip.
Co-contractingtheglutealsononelegandthehipflexorsontheotherproducesa“wringing”effectacrossthepelvis,stabilizingit.
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FIGURE4Gripthefootandattempttoturnthepalmsupward(supination),lockingtheconnectionbetweenthehandsandthefoot.Co-activatethemusclesoftheforearms,upperarms,andshoulderstodrawthelegdeeperintothestretch.Thenengagethebicepsandbrachialismusclestobendtheelbows.Holdthefoottightlyanddrawthehandsupward(asifyouwereliftinganobjectoveryourhead).Thisactivatestheanteriordeltoids.Externallyrotatetheshouldersbyengagingtheposteriordeltoids,infraspinatus,andteresminormuscles.Finally,drawthescapulaedownthebackbycontractingthelowerthirdofthetrapezius.Thisfreestheneckandhelpstoopenthechest.
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FACILITATEDSTRETCHES
FIGURE1Youcantakeco-activationastepfurtherbycontractingthesamemusclethatyouareattemptingtostretch.Thiseccentriccontractioncanbeusedtocreatelengthinamuscle,withatechniquecalledfacilitatedstretching.ThisutilizesaspinalcordreflexarcandisanexampleofcombiningmodernWesternsciencewiththeancientartofHathaYoga.Thetwogotogetherbeautifully.Stretchingappliestensiontothemuscleanditstendon.Anervereceptor(theGolgitendonorgan)islocatedatthemuscletendonjunction.Thisreceptorsensestensionandrelaysasignaltothespinalcord.Thespinalcordthensignalsthestretchingmuscletorelax.Thisreflexarcactsasaprotectivecircuitbreakertopreventthetendonfromtearingatitsattachmenttothebone.
BecauseallskeletalmuscleshaveGolgitendonorgans,thispowerfultechniquecanbeappliedtogainlengthanddissolveblockagesthroughoutthebodyinyogaposes.Useitwithcautionandcare.
FIGURE1SpinalCordReflexArc
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FIGURES2&3Facilitatedstretchinginvolvescontractingamusclethatyouarelengthening.ThisincreasesthetensionatthemuscletendonjunctionandrecruitsmoreGolgitendonorgansthandoesstretchingamusclealone.Facilitatedstretchingcausesthespinalcordtosignalthemuscletorelax,inessence,creating“slack”inthemuscle.Youcanthentakeuptheslacktomovedeeperintothepose.
Forexample,inPaschimottanasana,slightlybendthekneesandsqueezethetrunkagainstthethighs.Thengentlypresstheheelsintothematasifyouaretryingtoflexthekneesfurther.ThisengagesthehamstringsandstimulatestheGolgitendonorgansatthemuscletendonjunction.Holdthissteadycontractionforfivetoeightbreathsbeforereleasingit.Thisproducesrelaxationandincreasedlengthinthehamstrings.Thencontractthequadricepstostraightenthekneesandtakeuptheslackcreatedbythereflexarc.Thishastheaddedeffectofproducingreciprocalinhibition,whichfurtherrelaxesthehamstringsintothestretch.
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FIGURES4&5Followthesamestepsinthisposewiththequadratuslumborumanderectorspinae.First,bendforwardtostretchthesebackmuscles.Holdthestretchbybendingthearms,andthenattempttoarchtheback.Thisincreasestensionatthemuscletendonjunctionoftheerectorspinaeandquadratuslumborum,stimulatestheGolgitendonorgans,andultimatelyrelaxesthesemuscles.Holdthearchofthebackforfivetoeightsmoothbreaths.Thenengagetheabdominalsandusethearmstodrawyourselfdeeperintothepose,takingadvantageofthenewlengthcreatedbythereflexarc.Activatingtheabdominalsalsoproducesreciprocalinhibitionofthebackmuscles,relaxingthemintothestretch.
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FIGURES6&7ImplementthistechniquetodeepenyourHanumanasana.Inthebeginning,useachaironeachsideofthebodyforsupport.Thenfocusonstretchingtheforwardleghamstrings.Todothis,flextheforwardkneeaboutfifteendegrees.Bendingthekneeallowsyoutogeneratesufficienttensioninthestretchinghamstringsandprotectsthejointfromhyperextending.
Presstheforwardlegheelintothemattocontractthehamstrings.Imaginedraggingtheheeltowardsthebackknee.Holdthisatabouttwentypercentofyourforceforseveralsmooth,deepbreaths.Thencontractthequadricepstostraightenthekneeandthepsoastoflexthehip.Thisdeepenstheposeandtakesuptheadditionallengthinthemuscleproducedbytherelaxationresponse.
Next,focusontheback-leghipflexors.Gointoalungepositiontoextendthebackhip.Thenattempttodragthebackkneetowardsthefrontfootonthemat(asifyouweretryingtoflexthehip).Thisaugmentsthetensionatthemuscletendonjunction.Thematpreventsthekneefrommoving,butthecontractionproducedbytheeffortwillstimulatetheGolgitendonorgansofthehipflexors.Holdthisactionforfivetoeightbreathsandrelease;thentakeuptheslackinthesemusclesbyengagingtheback-leggluteusmaximusandhamstringstoextendthehipanddeepenthepose.
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FIGURE8Remembertoengagetheagonistmusclesthatproducetheformofthepose.InHanumanasana,contracttheforwardlegquadricepsandpsoasandtheback-leggluteusmaximusandhamstrings.Thisproducesreciprocalinhibitionofthemuscleswelengthenedinthefacilitatedstretch,allowingthemtorelaxmoredeeplyintothepose.
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BANDHAS
Bandhasstimulatethemotorandsensorynerves,creatinganimprintoftheposeonthebrain.Theyareparticularlyusefulforpractitionerswhoarenaturallyflexibleandcaneasilyattaintheformofapose,yetfeelthatitislifelessandhaslittleeffect.Insuchsituations,creatingabandhastabilizestheposeandstrengthensthemuscles.Thishonorstheha/thaorsun/moonaspectofyogabybalancingflexibilitywithstrength.
FIGURES1&2Wecanuseco-contractiontocreatebandhas.Forexample,inTriangMukhaikapadaPaschimottanasanathereisatendencytoleanorfalloverontothesideofthestraightleg.Oneremedyforthisistoplaceablanketorblockunderthestraight-legbuttockstoshifttheweighttowardthebent-legside.Althoughthiscanwork,itisbesttofindawaytodotheposewithoutusingexternalprops.Inthiscase,wecanusemuscularforcestocounterthetendencytoleanover—andatthesametimecreateabandhainthepose.
Dothisbyco-contractingtheabductormusclesonthestraightlegandthehipandkneeflexorsonthebentleg.Thecueforengagingtheabductorsistopresstheheelintothematandattempttodragitoutwardfromthemidline.Theheelwon’tmove,butthecontractileforceofthetensorfascialataandgluteusmediuswillpushthebodytowardthebent-kneeside.Atthesametime,activatethehamstringmusclestosqueezethecalfagainstthethigh.Thenengagethepsoasbyattemptingtoliftthebentknee.Theseactionscombinetocounteractthetendencytoleantowardthestraight-legside.Thiscreatesabandhaacrossthepelvis.Combinetheseactionswithmulabandhabyliftingtheperineumtoengagethemusclesofthepelvicfloor.
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bandhabyliftingtheperineumtoengagethemusclesofthepelvicfloor.
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FIGURE3TrythefollowinginArdhaBadhaPadmaPaschimottanasana.Contractthebicepsandbrachialismusclestobendtheelbowonthesidethatisgraspingthestraight-legfoot.Simultaneouslyattempttostraightentheelbowthatisholdingthebent-legfootbyengagingthetriceps,asshown.Feelthestabilizingeffectofco-contractingthesemuscles.Thenaddthemusclesofthepelvicfloortocreatemulabandha.Notehowactivatingthebicepsandtricepsmakesiteasiertoengagethemusclesofthepelvicfloor—aprocessknownasrecruitment.
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FIGURE4ThereareseveralbandhasavailableinPadmasana,orLotusPose.Trytheseandfeelhowtheposecomesalive,especiallyifLotusiseasyforyou.Beginbypressingthelowersidelegagainsttheupperside(wherethelowerlegscross).Thisengagesthegluteusmaximusanddeepexternalrotatorsofthelowersidehip.Atthesametime,pressthetoplegintothelowerone.Thisactivatesthegluteusmediusandtensorfascialataofthetopleg.Feelhowthisstabilizesthepose.
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FIGURE5Next,hookthetopsofthefeetoverthethighsbycontractingtheperoneuslongusandbrevismusclesonthesidesofthelowerlegs,aswellasthetibialisanteriorandtoeextensors.Thisholdsthefeetinplace.
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FIGURE6Withthefeetconstrainedonthethighs(asillustratedinFigure5),attempttostraightenthekneesbyengagingthequadriceps.Thequadricepsaremuscularstabilizersoftheknees.ContractingtheminLotussolidifiestheposeandmaintainscongruencyofthekneejoint.Thishelpstoprotectagainstinjurytothecartilage.
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FIGURE7Finally,engagethemusclesofthepelvicfloortoactivatemulabandha.AcueforthisistoperformtheKegelmaneuver.Notehowcombiningthebandhasdescribedabovewithmulabandhastrengthensit.Thisisduetorecruitment.Engagingeasyto-accessmusclesaddstotheforceofmusclesthatarehardertocontractatwill(suchasthosethatcreatemulabandha).
SUMMARYWecanseefromthissectionthattheconceptofalockorbandhacanbeextendedbeyondthemorefamiliarmula,udyana,andjalandharabandhas.Infact,youcanuseco-activationofmusclegroupstocreatebandhasthroughoutthebodyinyogaposes.Theselockscanbeemployedtostabilizearticulations,stimulatespinalcordreflexarcs,andenablemovementinrelativelyimmobileregions,suchasthesacroiliacjoint.
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THEBANDHAYOGACODEX
Eachyogaposturehasitsownuniqueformandfunction.Musclesthatengageinoneposturemaybestretchinginanother.Forthisreasonithelpstohavearoadmapfornavigatingyourwaytotheoptimalpose.Betterstillistheabilitytocreateyourownroadmap.TheBandhaYogaCodexshowsyouhowtodothis.
Therearefiveelementstoeveryasana.Thesearethejointpositions,themusclesthatengagetoproducethesepositions,themusclesthatstretch,thebreath,andthebandhas.Understandingthejointpositionsenablesyoutodeterminethemusclesthatproducetheposture.Engagetheprimemoverstosculptthepose,andpolishitwiththesynergists.Onceyouknowtheprimemovers,youcanidentifythemusclesthatarestretching.Applyphysiologicaltechniquestolengthenthesemusclesandcreatemobilitytodeepenthepose.
Thenthereisthebreath.Invirtuallyeveryposturewecanbenefitfromexpandingthechest.Combinetheaccessorymusclesofbreathingwiththeactionofthediaphragmtoincreasethevolumeofthethorax.Thisimprovesoxygenationofthebloodandremovesenergeticblockagesinthesubtlebody.
Thebandhasarethefinishingtouch.Co-activatethemusclegroupsthatproducethejointpositionsandyouwillcreatebandhasthroughoutthebody.Thenconnecttheseperipherallockstothecorebandhas.Thisproducesstabilityintheposeandaccentuatesthesensoryimprintoftheasanaonthemind.
TheBandhaYogaCodexisafive-stepprocessthatteacheshowtoidentifytheseelementsanddecodeanypose.Thisisyourguidetocreatingaroadmapforcombiningscienceandyoga.IuseJanuSirsasanatoillustratetheCodexonthefollowingpages.
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STEP1Definethepositionofeachjointinthepose.Thiswillguideyoutothemusclestoengage.Lookatthemajorjoints,includingtheshoulders,elbows,hips,knees,andtrunk.
Forexample,inJanuSirsasana,thestraight-leghipflexesandthekneeextends.Thebent-leghipflexes,abducts,andexternallyrotates.Thetrunkflexes.Theshouldersflexandexternallyrotate...andsoonthroughoutthe
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flexes.Theshouldersflexandexternallyrotate...andsoonthroughoutthebodyinthepose.
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STEP2Identifytheprimemovermusclesthatactonthejointstocreatethepose.Contractthesemusclestoalignandstabilizetheskeleton.
Forexample,contractthequadricepstoextendthekneeandthepsoastoflexthehip.
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STEP3Identifytheantagonistmusclesoftheprimemovers.Stretchthesemusclestocreateflexibility.Usefacilitatedstretchingandreciprocalinhibitiontorelaxthesemusclesandincreasetheirlength.
Forexample,contractingthequadricepsandpsoasmusclesofthestraightlegsignalsthehamstringsandgluteusmaximusofthatsamelegtorelaxintothestretch.
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STEP4Expandthechest.Usethecuesinthisbooktotrainyourselftoisolateandengagetheaccessorymusclesofbreathing.
Forexample,drawtheshoulderbladestowardthemidlineandtheshouldersawayfromtheearsbyengagingtherhomboidsandlowertrapezius.Thenliftandexpandthechestbycontractingthepectoralisminorandserratusanteriormuscles.
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STEP5Createabandha.This“locks”orstabilizesthepose,strengthensthemuscles,andstimulatesthenervoussystem.
Forexample,engagethestraight-legpsoasbysqueezingthetorsoagainstthethigh.Atthesametime,activatethebent-leggluteusmaximusbycontractingthebuttocks.HoldthisactionforabreathortwoandfeelhowitstabilizesthepelvisinJanuSirsasana.
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HIPOPENERS
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SUKHASANAEASYCROSS-LEGGEDPOSE
Sukhasanaistheseatedpositionmostcommonlyusedinmeditation.Accordingly,manyoftheotherposesofHathaYogaaredirectedtowardmakingiteasierandmorecomfortabletositforlongperiodsinthispose.Infact,theSanskritwordasanaisoftentranslatedtomean“acomfortableandeasyposition.”
TositcomfortablyinSukhasana,wewanttominimizethemusculareffortrequiredtobeinthepose.Onewaytoachievethisisbybringingthekneesclosertothemat,therebyloweringthecenterofgravitytowardthepelviccore.Dothisbystretchingthemusclesthatsurroundthehips,especiallytheadductorsandinternalrotators.Thisallowsthefemurstoabductandexternallyrotate.
Alignthevertebralcolumnoverthepelvissothattheweightofthetrunkissupportedbytheskeleton(bones)insteadofprimarilybymuscularcontraction.Thismakesitpossibletoholdtheposewithlesseffort.Useclosedchaincontractionofthelatissimusdorsitodrawthetorsoforwardsothatthemechanicalaxis(thedirectionofgravity)andtheanatomicalaxisofthevertebralcolumnalignwitheachother.Refinetheposebyengagingtheaccessorymusclesofbreathingtoexpandthechest.
BASICJOINTPOSITIONS
Thehipsflex,abduct,andexternallyrotate.Thekneesflex.Theanklesareneutral.
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Thetrunkextendsslightly.Theshouldersflexslightly.
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SukhasanaPreparationStretchtheadductorgroupontheinsidesofthethighswithposessuchasBaddhaKonasanaandUpavisthaKonasana.Usefacilitatedstretchingtolengthentheinternalrotatorswiththecradlestretch.
Liftthechestbyfixingthehandsonthekneesandattemptingtopullback.Thearmswillnotmovesothechestisdrawnforwardbyclosedchaincontractionofthelatissimusdorsi.Thisdrawsthevertebralcolumnoverthepelvisandexpandsthechest.
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STEP1Activatethepsoasmusclesbypressingdownonthekneeswhiletryingtoliftthem.Thisproducesaclosedchaincontraction,wherebytheoriginofthepsoasmoves(nottheinsertion),liftingthelumbarandtiltingthepelvisforward.Thissynergizestheactionofthequadratuslumborumonthelumbarspine.Visualizethesartoriuscontractingtoflex,abduct,andexternallyrotatethehips.Thismusclealsoassiststhepsoasintiltingthepelvisforward.
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STEP2Bendthekneesbyengagingthehamstrings.Werelaxthesemusclesonceintheposebutoccasionallyreturntothemtorefinethepositionofthelegsandre-establishcongruencyofthekneejoints.
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STEP3Thetensorfascialataandgluteusmediusactivatetoabductthethighstowardthefloor.Notethatthesemusclesareinternalrotatorsofthehips.Sukhasanaexternallyrotatesthehips.Accordingly,preparefortheposebystretchingthetensorfascialataandgluteusmediustolengthentheirinternalrotationcomponents.Thenengagethesamemusclestoabductthehips.
Tuckthetailbonewhileturningthethighsoutwardtoengagethedeepexternalhiprotators.Refinetheposebygentlypressingtheouteredgesofthefeetintothemat.Thisactivatestheperoneuslongusandbrevismusclesatthesidesofthelowerlegs.
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STEP4Placethehandsonthekneesandpronatetheforearmstoturnthepalmsdown,engagingthepronatorsteresandquadratus.Contractthetricepstoattempttostraightentheelbows.Engagetheinfraspinatusandteresminormusclestoexternallyrotatetheshoulders.Theposteriordeltoidssynergizethisaction.Thenpullwiththehandstodrawthechestforward,activatingthelatissimusdorsiinaclosedchainfashion,asshown.
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STEP5Drawtheshoulderbladestowardthemidlinebycontractingtherhomboids.Thisopensthechestandstabilizesthescapulaeinplace,preparingforStep6.Activatethelowerthirdofthetrapeziustodrawtheshoulderbladesdowntheback.
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STEP6Stabilizethescapulaetowardthemidlineoftheback.Thenlifttheribcagebyengagingthepectoralisminor.Thecueforactivatingthismuscleistoattempttorolltheshouldersforward.Becausetheshouldersarefixedinplacebytherhomboids,theywillnotactuallyrollforward.Instead,thecontractionofthepectoralisminorliftstheribsandopensthechest.
Expandthechestfurtherbyengagingtheserratusanterior.Notehowthismusclealsooriginatesfromthescapulaandattachestotheribs(likethepectoralisminor).Accordingly,whenthescapulaearetetheredinplacebytherhomboids,engagingtheserratusanteriorliftsandexpandsthechest.Thecueforcontractingthismuscleistovisualizepressingthehandsoutwardagainstadoorframe.
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BADDHAKONASANABOUNDANGLEPOSE
Baddhakonasanaisasymmetricalpose.assuch,itprovidesanopportunityforlocatingandbalancingasymmetries,particularlyinthehipsandpelvis.Firstidentifytheelementalmovementsthatcreatetheformofthepose.Forexample,thehipsflex,abduct,andexternallyrotate.Eachcomponentofhipmovementislikeasubplotinthestoryofthepose.Focusingonspecificcomponentsbringsgreaterawarenesstothenuancesofeachmovement.Beginwithabduction:tightadductorscanrestrictdrawingthekneesapart.Usefacilitatedstretching,asdetailedintheKeyConcepts,tocreatelengthintheadductorgroupandfreethehipstoopentheknees.Thenworkonimprovingexternalrotationofthehips.Limitationsinthismovementmaystemfromtightnessintheinternalrotators—thegluteusmediusandminimusandthetensorfascialata.UsethefacilitatedstretchprovidedforPadmasana(LotusPose)toincreasetherangeofhipexternalrotation.CombinethiswiththemobilitygainedinabductiontodeepenBaddhaKonasana.
Next,invokethedeepexternalrotatorsofthehipandthemusclesofthepelvicfloortonutatethesacrumandgainsubtledepthinthepose.Connectthehandsandfeet.Onevariationhastheelbowsbendingtodrawthebodyforward.Inanothervariation,thebackarchesandtheshoulderbladesdrawtogethertoliftthetorsoupward,expandingthechest.Usethearmsincombinationwiththehamstringstodrawthefeetclosertothepelvis—oneobjectiveofthefinalpose.Remembertomaintainthekneesashingejoints.Gainmostofyourmobilityfromthehips,whichareballandsocketjoints.
BASICJOINTPOSITIONS
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BASICJOINTPOSITIONS
Thehipsflex,abduct,andexternallyrotate.Thekneesflex.Theanklesareneutral.Thetrunkextends.Theshouldersflex,adduct,andexternallyrotate.Theelbowsflex.
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BaddhaKonasanaPreparationBendthekneesandtakethegeneralshapeoftheposebyflexing,abducting,andexternallyrotatingthehips.Squeezethelowerlegsagainstthethighstoactivatethehamstrings.Thehamstringsaremuscularstabilizersoftheknees;engagingthemmaintainscongruencyofthekneejointandhelpstopreventexcessiveforcebeingtransmittedtothearticularcartilageoftheknee.Graspthefeetwiththehands,andplacetheelbowsintothecreasebetweentheupperandlowerlegs.Attempttoclose(adduct)thekneestoengagetheadductormusclesinafacilitatedstretch.Useamaximumoftwentypercentofyourforcetodrawthelegsagainstthearms.Holdthisactionforafewslow,deep,andsteadybreaths.Thenreleasethecontractionanddrawthekneesclosertothefloorbyengagingthemusclesatthesidesofthehips—thegluteusmediusandtensorfascialata.Thistakesuptheslackproducedbythefacilitatedstretchandcreatesanewsetlengthfortheadductormuscles.Lengthentheinternalrotatorsofthehipsusingthecradlestretchtoincreaseexternalrotation.Repeatagainasnecessarytoincreasemobilityofthehips.Carefullyreleasethepose.TakeDandasanatocontractandbalancethemusclesyouhavejuststretchedinBaddhaKonasana—theadductorsandinternalrotatorsofthehips.Thismaintainstheha/thaoryin/yangnatureofyoga.
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STEP1Flexthekneesbyengagingthehamstrings.Contractingthehamstringsnotonlybendsthekneesbutalsotucksthetailboneunder,becausethehamstringsoriginatefromtheischialtuberositiesonthebackofthepelvis.RememberthatthehipsexternallyrotateinBaddhaKonasana;tuckingthetailboneunderturnsthehipsoutwardandsynergizesexternalrotation.Thesartoriusmusclerunsfromthefrontofthepelvistotheinnerknee.Itflexes,abducts,andexternallyrotatesthehip.Whencontracted,thesartoriusfeelslikeacordatthefrontofthepelvis.ItsnamederivesfromtheLatinfor“tailor,”becausetailorsusedtositcross-leggedwhiletheyworked.Notethatthismusclealsocrossesthekneeandthusaidsthehamstringsinflexingandstabilizingthisjointinthepose.
Engagethepsoastoflexandexternallyrotatethehips.Acueforthisactionistopressthehandsonthekneesandthenattempttodrawthemtowardthebodywhileresistingwiththehands.
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STEP2Squeezethesidesofthebuttockstoabductandexternallyrotatethehips,drawingthekneestowardthefloor.Thegluteusmaximusexternallyrotatesthehipswhilethegluteusmediusandtensorfascialataabductthem.Activatingthesemusclesstimulatesreciprocalinhibitionoftheadductorgroupontheinnerthighs,allowingthemtorelaxintothestretch.Youmaynotetheparadoxincontractingthegluteusmediusandtensorfascialata,sincetheyalsointernallyrotatethehips.InBaddhaKonasana,theprimaryactionofthesemusclesistoabductthefemurs.Certainfibersofthesemusclesmustalsobestretchedtoallowfortheexternalrotation,asdescribedinthepreparation.
Notethatwhenthehipsarefullyabducted,thecontractileforceofthetensorfascialataandgluteusmediusisfarless,becausethesemusclesareshortenedalmostcompletely.Atthispointitbecomesnecessarytoengagethehamstringsandusethehandstodrawthefeetclosertothepelvisandthekneesclosertothefloor.Thegluteusmedius,tensorfascialata,andgluteusmaximus(thefibersthatattachtotheiliotibialband)acttogethertoprovidethatextrainchofabductioninthepose.(Theiliotibialbandisafibrousribbon-liketendonthatrunsfromtheupperthightojustbelowtheknee.Boththetensorfascialataandthegluteusmaximusinsertontoit.Itabductsthehipandstabilizestheknee.)
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STEP3Flextheelbowsbycontractingthebicepsandbrachialismuscles.Thisdrawstheheelsclosertothepelvis.ThenengagethemusclesdescribedinSteps4and5.
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STEP4Drawtheshouldersdownthebackwiththelowertrapeziusandretracttheshoulderbladestowardthespine,usingtherhomboids.Notehowthisexpandsthechestforwardand,withthehandsholdingthefeet,bringstheheelsclosertothepelvis.Combinethisactionwithextendingtheback,asdescribedinStep5.
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STEP5Activatetheerectorspinaeandquadratuslumborummusclestositstraightandtall.Engagingthesemusclestransmitsaforcetothehands,whichholdthefeet,anddrawsthefeetclosertothepelvis,increasingthestretchoftheadductorgroupontheinnerthighs.Notethatarchingthelowerbackalsotiltsthepelvisforward,pullingonthehamstringsattheirattachmentonthesittingbonesanddrawingthelowerlegsinclosertothethighs.
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SUMMARYAlloftheseinterrelatingsubplotsoftheposecombinetostretchtheadductormusclesontheinnerthighsandthefibersofthegluteusmedius,gluteusminimus,andtensorfascialatathatinternallyrotatethehips.RemembertobalancethisstretchbyreturningtoDandasanaafterthepose,andfeelhowpracticingBaddhaKonasanaimprovesyourDandasana.
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UPAVISTHAKONASANAWIDE-ANGLESEATEDFORWARDBENDPOSE
Compareupavisthakonasanawithbaddhakonasanaandpaschimottanasana.Lookatthesimilaritiesanddifferencesthatmakeeachposeuniqueinformandfunction.Forexample,BaddhaKonasanaflexes,abducts,andexternallyrotatesthehips.AlthoughUpavisthaKonasanaissimilarinthisrespect,thekneesextendandthetrunkflexesforwardasinPaschimottanasana.Notethatwhenthehipsarefullyflexing,asinUpavisthaKonasana,theprimemoversofthisactionareinastateofactiveinsufficiency;thatis,thecontractileelementsofthepsoasanditssynergistscannotgeneratesignificantincreasedforcetodeepenthepose.Youcan,however,takeadvantageofthepsoasmusclebeingpolyarticular(crossingmultiplejoints);itrunsfromthelumbarspineandacrossthesacroiliacjointandfrontofthepelvistoinsertontothefemur.Engagetheabdominalstoslightlyroundtheback;thislengthensthepsoasmajorouttoapointwherecontractingitwillgenerateforcetofurtherflexthehips.Usethehandsandarmstofixthehipsinthisnew,moredeeplyflexedposition,andthenactivatetheerectorspinaeandquadratuslumborummusclestoarchthelowerback.
Toreview,whenamuscleisfullycontracted,itcannotgeneratemuchforcetodeepenthepose.However,polyarticularmusclessuchasthepsoascanmovemultiplejointsalongtheirlength.Thismeansthattheycanbestretchedatonepointandthencontractedfurtheralongatanother.Additionally,UpavisthaKonasanaconnectsthehandsandfeettomaintainandincreasehipandtrunkflexion.
BASICJOINTPOSITIONS
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Thehipsflex,abduct,andexternallyrotate.Thekneesextend.Theanklesareneutral.Thefeetevert.Thetrunkflexesforward.Thecervicalspineextends.Theshouldersextend,abduct,andexternallyrotate.Theelbowsflex.Thewristsflex.
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UpavisthaKonasanaPreparationBeginbylinkingtheupperandlowerextremities.Ifyoucannotreachthefeetwiththehands,usebelts.Bendthekneestoreleasethehamstringsattheirinsertionsonthelowerlegs.Drawthetrunkdowntowardsthefloor.Thismovestheoriginsofthehamstringsattheischialtuberositiesupandback,takinguptheslackinthesemusclescreatedbybendingtheknees.Thenstraightenthekneestotakethehamstringsouttolengthattheirinsertions,andfeelthestretch.Bendtheelbowstopullyourselfforward.
Asyougainflexibility,tossthebeltsasideandreachforwardtotakethefeet,bendingthekneesonceagaintoreleasethehamstrings.Holdontightwiththehands,andthenstraightenthekneestopullthetrunkforward.
PlanyourexitfromUpavisthaKonasanabybendingtheknees.Thenconsciouslyengagethelowerbackmusclestositup.Usethehandstoadductthelegsbacktothemidline,andtakeDandasana.ThisbalancestheintensehipabductionandtrunkflexionofUpavisthaKonasanawithadductionandmildspinalextension,respectively.Stabilizeyourbodyfirstandcomeoutoftheposewithgraceandcontrol.
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STEP1Onceyouareinthegeneralformofthepose,useyourknowledgeofbiomechanicstodeepenitinpreciseandmeticulousways.Surprisingenergeticopeningscantakeplaceinmillimetersgainedonthephysicallevel.Forexample,whenthepsoasisinafullycontractedstate,itcannotgenerateadditionalforcetoflexthetrunkfurther.Itmustfirstbetakenouttolengthtoregaincontractileability.Gainthislengthbyengagingtherectusabdoministoflexthelumbarspine.Thencontractthepsoastodrawthetrunkdeeperintothepose.
Theadductorslongusandbrevisandthepectineusaresynergistsofthepsoasforhipflexion.Acueforactivatingthesemusclesistofixthefeetonthematandattemptto“scrub”themtowardoneanother.Thematpreventsthefeetfrommoving,buttheactionengagesthehipflexors.Feelhowyoumovedeeperintotheposewiththiscue.
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STEP2Straightenthekneesanddrawthekneecapsupbycontractingthequadriceps.Thistakesthehamstringsouttolengthfromtheirinsertionsonthelowerlegsandalsostimulatesreciprocalinhibitionofthesemuscles,allowingthemtorelax.Consciouslyrelaxthemaswell.Engagethegluteusmediusandtensorfascialatatodrawthelegsawayfromthemidline(abduction).Notethatwhenyoustretchamuscle,itwillpullontheboneatitsinsertion.Thisiswhystretchingthegluteusmaximusoftenresultsinexternalrotationofthethigh.Counterthisbyturningthethighsinwardsothatthekneecapsfaceup.Rememberthatthehipabductors,thetensorfascialataandgluteusmedius,alsointernallyrotatethethighs.Engagethemtocreatethisaction.Thetensorfascialatasynergizesthequadricepsinstraighteningtheknees.
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STEP3Evertthesolesofthefeetbytiltingthefeetoutward,activatingtheperoneuslongusandbrevismuscles.Contractthelongandshorttoeextensorstoliftthetoes.Dynamizethearchesbyengagingthetibialisposteriormuscles,andfeelhowtheseactionscombinetostabilizetheanklesandopenthesolesofthefeet.
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STEP4Firmlygraspthefeetandattempttoturnthepalmsup.Thisengagesthesupinatorandbicepsmuscles.Whileyouwon’tactuallyturnthehands,you’llcreatearotationalforcethatdrawsyouthatmillimeterortwodeeperintothepose.Flextheelbowsbycontractingthebicepsandbrachialismuscles.Notethatthebicepsalsosupinatetheforearms.Flexthewrists.Holdtightlyontothefeetandtrytoliftthehandsstraightupfromtheshoulders.Yourhandswillnotmove,butthisactionengagesthelateralandanteriorportionsofthedeltoidsandflexesthetrunkdeeper.Finally,usethelowertrapeziustodrawtheshouldersawayfromtheears,andfeelhowthisopensthechestforward.
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SUMMARYAlloftheseactionsorchestratetostretchtheentireposteriorkineticchain,fromthefeettothetopofthespine.Straighteningthekneesstretchesthegastrocnemiusandhamstringmuscles.Flexingthehipsstretchesthehamstrings,gluteusmaximus,andposteriorfibersofthegluteusmedius.Flexingthetrunkstretchesthequadratuslumborumanderectorspinae.EngagingtheantagonistmusclesasdescribedinSteps1through4createsreciprocalinhibitionofallofthesemuscles,allowingthemtorelaxintothepose.
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SUPTAPADANGUSTHASANABSLEEPINGBIG-TOEPOSEVERSIONB
Suptapadangusthasanabflexes,abducts,andexternallyrotatesthehipoftheliftedlegandstraightenstheknee.Ifwestraightenthekneemoreorflextheleguphigher,weintensifythestretchofthehamstrings.Thisisanexampleoftriangulation,whereintheoriginofthehamstringsontheischialtuberosityrepresentsonepointofthetriangleandtheinsertiononthelowerlegrepresentsanother.Thehamstringsaretheapexorfocalpoint.Actionsthatmovetheoriginsandinsertionsfartherawayfromoneanotherconspiretostretchthehamstrings.Externallyrotatingthethighpreferentiallylengthensthesemimembranosusandsemitendinosus(theinsidehamstrings).
Theshoulderandarmperformasecondaryactionthataffectsthefocalpointofthisstory.Ifyouliftthearmandattempttobendtheelbow,youcandrawtheleguphigher.Thetrunkassistsinthisactionwhenweslightlyarchthebackandrotateawayfromtheliftedleg.
Thenthereisthelegthatremainsextendedalongthemat.Thefootofthislegtendstoliftoffthefloorandexternallyrotate.Usecoupledjointmovementstoaddressthis:extendthelumbarspineandhiptobringthefootbacktotheground.Thenpresstheheelintothematandattempttodragittotheside.Thiscueengagesthemusclesthatturnthethighinward,counteringtheexternalrotationoftheleg.
BASICJOINTPOSITIONS
Thehipofthelegonthematextendsandinternallyrotates.
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Thehipoftheheldlegflexes,abducts,andexternallyrotates.Thekneesextend.Thetrunkextendsandthecervicalspinerotates.Theshoulderontheheld-legsideabductsandexternallyrotates.Theelbowextends.Theothershoulderadductsandinternallyrotates.Theelbowflexesslightly.Theforearmpronates.
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SuptaPadangusthasanaBPreparationIfyou’reunabletoreachthefoot,useabelttotethertheabductedleg.Withincreasedflexibility,graspthebigtoewiththethumbandfirsttwofingers.
Feelhowbendingtheelboworliftingthearmincreasesthestretchatthebackoftheleg.Keeptheotherlegbentinthebeginning,andrestthepalmonthethigh.Thenstraightenthekneeandextendthehipbycontractingthequadriceps,gluteals,andlowerbackmuscles.Pressthehandintothefrontofthethightofurtherstabilizetheleg.
AddTrikonasanainthepreparationtostretchthehamstringsfromadifferentorientationandtoimproveyourunderstandingoftheinterrelatednessoftheposes.
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STEP1Flexandexternallyrotatethehipoftheliftedleg,usingthepsoasanditssynergist,thesartorius.Notehowthepsoaswrapsoverthefrontofthepelvis.Contractingthismuscletiltsthepelvisforward,whileatthesametimeflexingandexternallyrotatingthefemur.Thisisanexampleofcoupledjointmovement.Engagethequadricepstostraightentheknee.
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STEP2Usethemusclesthatabductandelevatetheshoulder—theupperpectoralismajorandthelateraldeltoids—toliftthefoot.Onceyoufeelthesemusclescontract,focusonthemtorefineandstabilizethelift.Externallyrotatetheforearmbyengagingthesupinatormuscleandslightlybendtheelbowbycontractingthebicepsandbrachialis.Theseactionsintheupperextremitycombinetolifttheleg,illustratinghowtousemusclesthataredistantfromthetargetedjoint(here,thehip)tomovethatjoint.
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STEP3Thereisatendencyforthebottomfoottoliftoffthefloor.Extendthehipbysqueezingthebuttockstocontractthegluteusmaximus,andarchthelowerbacktoengagetheerectorspinaeandquadratuslumborummuscles.Synergizethisbyengagingthehamstringsandadductormagnustoextendthefemurandpressthefootdownontothemat.
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STEP4Activatethequadricepsofthebottomlegtoextendtheknee.Youcanusethecue“liftthekneecaptowardthepelvis”toengagethismuscle.Turntheankleoutward,evertingthesoleofthefootandopeningitbycontractingtheperoneuslongusandbrevismuscles.Stabilizethisactionbycreatinganinversionforceontheanklewiththetibialisposteriormuscle.Extendthetoestodynamizethearch.Presstheheelintothematandattempttodragthefoottowardtheside.Thisengagesthetensorfascialataandgluteusmediusandinternallyrotatesthelegandfoot.
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STEP5Pressthehanddownontothethightoactivatethelatissimusdorsiandlowertwo-thirdsofthepectoralismajor.Straightentheelbowbycontractingthetriceps.Pronatetheforearmandengagethewristflexorstopressthepalmintotheleg.
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SUPTAPADANGUSTHASANASLEEPINGBIG-TOEPOSE,BENT-KNEEVERSION
Inthisversionofsuptapadangusthasana,wecompletelyflexthehipofthelegthatisheldinthehands.Thisfocusesthestretchonthegluteusmaximusandproximalhamstrings—theportionofthemusclegroupthatisclosertotheoriginonthesittingbones.Graspthefootandflextheelbowstodrawthefootdeeperintothearmpitandincreasethestretchinthebuttocks;thisisthemainstoryofthepose.Contractingtheabdominalsflexesthetrunk,creatingasecondaryactionthatdeepensthemainstretch.Engagetheglutealsofthestraightlegtoextendthehipandthequadricepstostraightentheknee.Thefootwilltendtoexternallyrotateduetotheactionofthegluteusmaximus.Opposethistendencybyturningthethighinward.Thisiseasiersaidthandone,sointhemusclessection,weofferatechniquetoaccomplishthis.
BASICJOINTPOSITIONS
Thehipofthelegonthefloorextendsandinternallyrotates.Thekneeextends.Thefooteverts.Thetoesextend.Thehipoftheheldlegflexesandadducts.Thekneeflexes.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.
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Theforearmssupinate.Thewristsflex.
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SuptaPadangusthasanaPreparationInthebeginning,useabelttotethertheupper-legfootandmaintainthebottomlegbent,asshown.Therearestretchreceptorsinthemusclebellycalledmusclespindlesthatdetectchangesinlengthandtension.Whenamusclestretches,thesereceptorsinitiateasignalfromthecentralnervoussystemthattellsthemuscletocontracttoprotectitself.Engagingthemusclesthatproducethegeneralformoftheposecausesthemusclespindletoacclimate.Thecontractilesignalfromthespinalcordthendecreases,allowingrelaxationintothepose.Asyoubecomemoreflexible,graspthefootwiththehands.Bendtheelbowssothattheforceofcontractingthebicepsisdirecteddownthroughthelongaxisofthetibia.Nowstraightenthebottomlegandextendthehiptocompletetheasana.
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STEP1Usethepsoasanditssynergists,thepectineusandadductorslongusandbrevis,toinitiateflexionofthehip.Notethatonceyouaredeepwithinthepose,thesemuscleshaveminimalimpactonincreasingthisaction.Becausethereismaximumoverlapofthecross-bridgesinthemuscles,theyareincapableofgeneratingmuch,ifany,additionalcontractileforce.Atthispoint,thehipisfurtherflexedbytheactionoftheupperextremitiespullingdownthroughthefoot.
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STEP2Graspthefootwithbothhandsandimagineraisingthearmsoverheadinfrontofyou.Usethiscuetoactivatetheanteriordeltoids,whichflextheshouldersandtherebydrawthehipdeeperintothepose.Thenbendtheelbowsbycontractingthebicepsandbrachialismuscles.Alignthehandssothatthedirectionoftheforcefrombendingtheelbowsisdrawndownthroughthelongaxisofthetibia.
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STEP3Holdthefootwiththehandsandcontracttherectusabdoministoflexthetrunktowardthethigh,pullingthefootdeeperintothearmpit.FixthefootinthispositionwiththearmsandfollowtheinstructionsinStep4.
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STEP4Extendthehipofthebottomlegandarchtheback.InStep3webroughtthetorsotothethighbycontractingtheabdominalsandheldtheleginthispositionwiththearms.Herewefollowthisactionwithengagingtheerectorspinaeandquadratuslumborum.Archingthebacktiltsthepelvisforward,deepeningthestretchofthebent-legglutealsandhamstrings.
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STEP5Contractthestraight-leggluteusmaximustoextendthehip.Asideeffectofengagingthismuscleisthatthethighandfootwillrolloutward;we’lladdressthisinamoment.Activatethequadricepstostraightentheknee.Thenpresstheheelintothefloorandattempttodragittotheside(abduction).Theheelisfixedonthemat,soitwon’tactuallymovetotheside;however,thesamemusclesthatabducttheleg(thetensorfascialataandgluteusmedius)alsorotateitinward.Thusscrubbingtheheeltothesideinternallyrotatestheleg,bringingthekneecaptofacestraightupward.
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SUMMARYThispostureisa“lyingdown”(supta)versionofadeeplunge.Itstretchesthebent-leggluteusmaximusandhamstrings,especiallyintheregionoftheiroriginontheischialtuberosity.Theflexorsofthebottomleghipalsostretchbytheactionsusedtoextendthatleg.Thesemusclesincludethepsoas,pectineus,adductorslongusandbrevis,rectusfemoris,andsartorius—allmusclesthatcrossthehipjointatthefrontoftheleg.
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SUPTAPADANGUSTHASANAASLEEPINGBIG-TOEPOSEVERSIONASuptapadangusthasanaastretchesthehamstrings,
gastrocnemius,andgluteusmaximusofthelegthatisheldintheair.Usetheweightofthetorsotodrawthelegdeeperintothestretch,whileatthesametimeengagingthequadricepstostraightenthekneeandcreatereciprocal
inhibitionofthehamstrings.
Thisisagoodposeinwhichtoapplyfacilitatedstretching.Dothisbyholdingthefootfirmlybytheheel,andthenattempttobendtheknee,eccentricallycontractingthehamstrings.ThisstimulatestheGolgitendonorgan,asensoryreceptorlocatedatthemuscle-tendonjunction.TheGolgitendonorganthensignalsthespinalcordthatthereisincreasedtension,andthespinalcordcompletesthefeedbackloopbysignallingthehamstringstorelaxintothestretch.Thisispartofthecomplexsystemthatcontrolsmuscletensionandlength.Usethistechniquecarefully(seepage12forareferenceonfacilitatedstretching).Althoughthemainstoryofthisposeisthestretchatthebackoftheheldleg,asubplotexistsinthelegthatremainsonthemat.Noticethechallengeofkeepingthehipextended,thethighinwardlyrotated,andtheheelonthefloor.Yetthisistheformoftheposewewanttoworktoward.Usethemusclesofthebuttocksandlowerbacktodrawtheheeldown,andusetheinternalrotatorsofthehiptobringthekneecapfacingstraightup.Weexplainthistechniqueinthemusclessection.
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musclessection.
BASICJOINTPOSITIONS
Thehipofthelegonthefloorextendsandinternallyrotates.Theheld-leghipflexes.Thekneesextend.Theheld-legankleplantarflexes.Thefeetevertandthetoesextend.Thetrunkflexes.Theshouldersflex,adduct,andexternallyrotate.Theelbowsflex.Theforearmssupinate.Thewristsflex.
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SuptaPadangusthasanaAPreparationUseabelttograspthefootasshown.Bendtheelbowstodrawthelegcloser.Donotrushorforcethestretch,asthiscandamagethehamstrings.Whenyou’reflexibleenough,youcanreachupandtakethefootorlowerlegwiththehands.Graspingthefoot,usetheshouldermusclestoattempttoliftthearmsupwardtowardtheheadanddrawthelegdeeperintothestretch.Duringthistimeyoucankeeptheotherkneebent.Forthefinalpose,straightenthekneeandinternallyrotatethethighofthelegthatremainsonthefloor.
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STEP1Activatethehipflexors,includingthepsoas,pectineus,andadductorslongusandbrevis,tobringthelegup.Noticethatwhenthehipisfullyflexed,thesemusclescangenerateverylittleforcebecausetheyarebeyondtheiroptimalcontractilelength.Squeezetheabdomentoflexthetrunktowardtheleg,andcontractthequadricepstostraightentheknee.Thisinitiatesreciprocalinhibitionofthemusclesthatarelengtheningandallowsthemtorelaxintothestretch.
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STEP2Graspthefootwiththehandsandattempttoraisethearmsoverthehead.Thisengagestheanteriordeltoidsanddrawsthelegdeeperintothestretch.Externallyrotatetheshouldersbyactivatingtheinfraspinatusandteresminormusclesoftherotatorcuff.Flextheelbowstodrawthelegdeeperintothestretchbyengagingthebicepsandbrachialismuscles.Supinatetheforearmsbyattemptingtoturnthepalmsupwhileholdingthefoot.Thisaddsa“helical”forcefromthefeettotheshouldersthroughtheelbows,creatingawringingeffectthatstabilizesthefootanddrawsthelegdeeperintothepose.
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STEP3Contracttheerectorspinaeandquadratuslumborumtoextendthelowerback.Extendingthelowerbacktiltsthepelvisforward.Thismovestheoriginsofthehamstringsbackandawayfromtheirinsertions,stretchingthemuscle.Engagethelowerthirdofthetrapeziustodrawtheshouldersdownandawayfromtheneck.Notehowthisactionbringsthefootclosertotheface.Activatetherhomboidstodrawtheshoulderbladestowardthemidline,expandingthefrontofthechest.
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STEP4Thebottomlegtendstoliftoffthefloorandrotateoutwardinthispose.Addresstheliftbycontractingthebuttockstoextendthehip,andengagethequadricepstostraightentheknee.Activatingthegluteusmaximusalsoexternallyrotatesthethigh.Ideallythefootisinaneutralposition,withthekneecapfacingup.Thisrequiresinternalrotationoftheleg.Createthisactionbypressingtheheelintothefloorandattemptingtodragthefootouttotheside.Althoughtheheelwon’tmove,thiscausesthegluteusmediusandtensorfascialatatocontract.Asaresult,thethighturnsinwardtowardneutral.Thetensorfascialataalsocrossestheknee,stabilizingitinextension.
Evertthefootbyactivatingtheperoneuslongusandbrevisonthesideoftheleg.Lookatthedirectionofthesemusclestoseehowtheyopenthesoleofthefootandturnitoutward.Balancethisactionbyengagingthetibialisposterior,whichinvertsthefoot.Co-activatingthesemusclesstabilizestheankle.
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SUMMARYTheseactionscreateaprimarystretchofthemusclesatthebackoftheliftedleg,includingthegluteusmaximus,adductormagnus,hamstrings,andgastrocnemius.Thehipflexorsatthefrontofthelegthatremainsontheflooralsostretch,includingthepsoas,pectineus,adductorslongusandbrevis,sartorius,andrectusfemoris.
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SUPTAPADANGUSTHASANASLEEPINGBIG-TOEPOSE,REVOLVINGVERSION
TwoopposingstoriestakeplacesimultaneouslyintherevolvingvariationofSuptaPadangusthasana.Theshouldersandchestturninonedirection,whilethepelvisandlowerbodyturninanother.Engagemusclesthatcreatethisturningtoenhancethetwistinthepose.Notehowdrawingtheshoulderbladeonthefree-handsidetowardthemidlineturnsthechestawayfromthepelvis.Similarly,adductingthethighoftheheldlegdrawsthepelvisinanoppositedirectiontotheshoulders.Finally,youcancreateabandhabysimultaneouslypressingdownonthefootwiththehandandpressingagainstthehandwiththefoot.Thisactivatestheabductormusclesofthethighandstabilizesthepelvisoncethelegisrevolved.Observehowstraighteningtheelbowsynergizestheaction.ComparethistothecuethatwegaveinthestandingposeParivrttaTrikonasana,wherewepressedthehandagainsttheouterankleandthefootagainstthehand.Theeffectisthesame.Infact,oneposecanbeusedtoimprovetheother.
Thelowerbodypresentsanotherstory.Weflexandinternallyrotatetheupperlegwhileextendingthelowerleg.Theupperlegadductsacrossthetrunkintheoppositedirectionoftheshouldergirdle,therebyrotatingthespine.Thevertebralcolumnconnectstheshouldergirdleandpelvisandbringscontinuitytothesetwoopposingstories.Thebreathisyoursoundtrack.
BASICJOINTPOSITIONS
Thehipofthelegonthefloorextendsandinternallyrotates.Thehipofthelegthatcrossesoverthebodyadductsandinternallyrotates.
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Thekneesextend.Theanklesplantarflex.Thefeetevert.Thetrunkrotates.Theshouldersabductandexternallyrotate.Theelbowsextend.Theforearmspronate.
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SuptaPadangusthasanaPreparationBeginbyusingabelttoholdthefoot,anddrawtheupper-sidelegacrossthebody.Usetheopposite-sideshoulderandarmtoturntheupperbodyandchestawayfromtheleg.Asyougainflexibility,grasptheouteredgeofthefootandpressdownwiththepalmofthehandtoturnthehips.Thenstraightenandextendthelegthatremainsonthefloorbyengagingthebuttocksmuscles.Bracethebodybeforeyoueaseoutoftheasana.UseposessuchasMarichyasanaIIItopreparethetorsoforthetwist.
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STEP1Activatethepsoasanditssynergiststoflexthehip(synergistsincludethetensorfascialata,pectineus,adductorslongusandbrevis,andgluteusminimus).Eccentricallycontractthetensorfascialatatopressthesideofthelegintothehand—thiscuemimicsabductingthefemur,oneactionofthismuscle;italsostabilizesandinternallyrotatesthefemurinthehipjoint.Engagethequadricepstostraightentheknee.Extendtheelbowandpronatetheforearm(turnthepalmtofacedown).Extendtheshouldertopressthefoottowardsthefloor,activatingtheposteriordeltoid.Abducttheshouldertodrawthelegupward,contractingthelateraldeltoid.Thisisanexampleofconnectingtheupperandlowerextremitiestodynamizethetwistofthetorso.
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STEP2Straightenthelower-sidelegbycontractingthequadriceps.Drawthelegtowardthemidlinetoengagetheadductormagnus.Thismuscleisalsoanextensorofthehipandsynergizesthegluteusmaximusinthisaction.
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STEP3Createopposingactionsbetweentheupperandlowerbody.Thisimageshowsthemusclesofthearmpressingdownontothefoot.Turnthepalmdownbyengagingthepronatorsteresandquadratusoftheforearms.Straightentheelbowwiththetriceps.Pressdownontothefootwiththelateralandposteriorportionsofthedeltoid.Drawtheshoulderbladetowardthemidlinebyengagingtherhomboids.
Theserratusanteriorexpandsthechest,drawingtheshoulderandarminthedirectionofthefoot.Atthesametime,extendthelower-sidelegbyactivatingthegluteusmaximus.Notethatthisactionhasthesideeffectofturningthefootoutward.Opposethisbypressingtheheelintothefloorandattemptingtodrawthefootawayfromthemidline.Usingthiscueengagesthetensorfascialataandinternallyrotatesthefemuratthehip,opposingtheexternalrotationalforceofthegluteusmaximus.
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STEP4Archthebackonthesideawayfromtheliftedleg.Thiscontractstheerectorspinaeandquadratuslumborummuscles.Tightentheexternalobliquesontheheld-legsidebyturningtheshouldertowardstheoppositehip.Theseactionsincreasethetwistandstabilizethespine.Drawthefree-armshoulderbladetowardthemidlinebycontractingthemajorandminorrhomboids.Thisactionaidstoturntheshoulderintheoppositedirectionofthelowerbody.
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STEP5Abducttheshoulderwiththelateraldeltoid,anddrawthehandtowardthefloorwiththeposteriordeltoid.Contractthetriceps.Engagethepronatorsteresandquadratusoftheforearmtoturnthepalmtofacedownwards.Connectthiswiththerhomboidsonthissidetodrawthescapulatowardthemidline,turningtheshouldersandchestawayfromthepelvis.
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STEP6Avoidshruggingtheshoulders.Usethelowerthirdofthetrapeziustodrawthemawayfromtheears.Expandthechestanddrawthescapulaetowardthespine.RememberthatinStep3weengagedtheserratusanteriorofthearmthatholdsthefoot.Followthisactionwithcontractingtherhomboidstostabilizetheshoulder.
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STEP7Thisimageillustratestheroleoftheadductormusclesalongtheinnerthighs.Thesemusclesdrawtheupperlegacrossthebody,stretchingtheantagonistmuscles,includingthegluteusmediusandtensorfascialata.Onthelower-legside,theadductorsdrawthefemurtowardthemidline;theadductormagnus,whichislocatedmoreposteriorly,helpsthegluteusmaximustoextendthehip.
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STEP8Certainofthedeepexternalrotatorsalsoacttoadductthefemur.Theseincludethequadratusfemorisandpiriformis.Usevisualizationtoengagethesemuscles.
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SUMMARYAlloftheseactionsculminateinanintensestretchofthemusclesatthebackandsideoftheraisedleg.Flexingandadductingthehipstretchesthemusclesthatopposethisaction,includingthegluteusmaximus,gluteusmedius,tensorfascialata,andhamstrings.Extendingthekneestretchesthehamstringandgastrocnemiusmuscles.Abductingtheshouldersandopeningthecheststretchesthepectoralismajor,andextendingtheelbowslengthensthebicepsandbrachialismuscles.Turningthetorsostretchestheabdominalsandspinalrotators.
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KURMASANATORTOISEPOSE
Theancientyogiscreatedaningenioussolutiontostretchinghard-to-accessmuscles—Kurmasana.Inthisposeweconnectthearmsandlegstostretchthelowerbackandhips.Themainstoryhereisthetrunkflexingforward.Linkingtheelbowsbehindthekneescreatesasubplottothisstory.Youcanseethatstraighteningthekneespressesdownonthebacksofthearmsandflexesthetrunkdeeper.Contractthebicepsandbrachialismusclestobendtheelbowsandprotectthemfromhyperextending.Whenthethighspressontotheupperarms,attemptingtobendtheelbowswiththepalmsfixedonthefloordrawsthetorsodeeperintothepose,givingthatextrainchortwoofstretchwhereyogareallyhappens.
BASICJOINTPOSITIONS
Thehipsflexandabduct.Thekneesextend.Theanklesplantarflex.Thefeetevert.Thetrunkflexes.Theshouldersextend,abduct,andexternallyrotate.Theelbowsextend.Theforearmspronate.
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KurmasanaPreparationGetafeelingforthestretchbystartingwiththekneesandelbowsbent.Thismaybeasfarasyouwillwanttogointhepose.Thengentlypressthebacksofthekneesintotheupperarms,keepingtheelbowsbenttoprotectthemfromhyperextending.Asyoubecomemoreflexible,movethethighshigheruponthebacksofthearms,abovetheelbows,togaingreaterleverageinpressingthetrunkdownwhenyoustraightentheknees.Useposessuchasthebent-kneeversionofSuptaPadangusthasanatopreparetheglutealsandupperportionofthehamstringsandUpavisthaKonasanatostretchthebackmuscles.
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STEP1Contracttheabdominalstoflexthetrunk.Activatethepsoastoflexthefemurs.Thepsoasmajororiginatesfromthelumbarspineand,assuch,aidstodrawthetrunkdeeperintothepose.Beaware,however,thatthehipsarefullyflexedandthatthehipflexorshavelimitedcapacitytocontractfurtherandaddtothismovement.Insituationslikethis,youcanconnecttheupperandlowerextremitiestodeepenthepose.
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STEP2Placethearmsunderthelegswiththepalmsonthefloor.Pressthemoundsatthebaseoftheindexfingersdowntopronatetheforearms,usingthepronatorteresandquadratusmuscles.Asyouenterthepose,extendtheelbowsbycontractingthetricepstodeepentheplacementofthearmsunderthelegs.Attempttolifttheelbowsandupperarmbonesagainstthebacksofthelegs.Thisengagesthelateralandposteriorportionsofthedeltoids,flexingthetrunkdeeper.Drawtheshouldersawayfromtheearsbycontractingthelowerthirdofthetrapezius.
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STEP3Straightenthekneesbyactivatingthequadriceps.Thispressesthelegsontothebacksofthearmsandcreatesanintensestretchofthebackmusclesandofthegluteusmaximus,themainhipextensor.Thepullofthestretchinggluteusdrawsthethighsintoexternalrotation,turningthekneecapsoutward.Usethetensorfascialatatocounteractthisbyrotatingthefemursinward.Thecueforthisistopresstheheelsintothematandattempttodragthefeetapart.Thefeetwillnotmovebecausetheyareconstrainedonthemat,butthetensorfascialataandgluteusmediuswillcontractandinternallyrotatethefemurs.Ifyoulookunderthetensorfascialatahere,youwillseethegluteusminimus.Thismusclesynergizeshipflexionandinternalrotationandstabilizestheheadofthefemurinthesocket.VisualizeitinactionwhenpracticingKurmasana.
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STEP4Dorsiflextheanklesbycontractingthetibialisanteriormuscles.ThefeettendtoturninwardinKurmasana.Toovercomethis,liftthetoesusingthetoeextensorsandevertthesolesofthefeetwiththeperoneuslongusandbrevismusclesontheoutsidesofthelowerlegs.Counterbalanceeversionbyengagingthetibialisposteriortodynamizethearches.Allofthisservestoopenthesolesofthefeet,illuminatingminorchakrasinthisregion.
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STEP5Pronatetheforearmswiththepronatorsteresandquadratus.Engagetheflexorscarpiradialisandulnaristoflexthewrists.Attempttobendtheelbowsbycontractingthebicepsandbrachialismuscles.Thisprotectsthemagainsthyperextensionanddeepenstheposeviaclosedchaincontractionofthebiceps.Engagethequadricepstostraightenthekneesandpressthethighsintothebacksofthearms,flexingthetrunkfurther.Thisillustrateshowtoproduceadditionalmovementinthehipsandpelvisbyconnectingthearmsandlegs.
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SUMMARYAllofthisworkresultsinafocusedstretchofthelowerbackmuscles,includingthequadratuslumborumanderectorspinae.Thegluteusmaximus,hamstrings,andadductormagnusalsostretch.WhenyoucomeoutofKurmasana,balanceitwithTadasana,aposturethatextendstheback.NoticehowyourTadasanaimprovesafterthisstretch.
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PARIGHASANACROSSBAROFTHEGATEPOSE
LookcloselyandyoucanseethatthereareseveraloverlappingstoriesinParighasana.First,itisasidebendthatflexesthetrunkovertheleg.Second,itisahipopenerthatstretchesthemusclesatthefrontofthebent-legpelvis.Balancingalongalinebetweenthestraightandbentlegsalsoteachespoise.Refineequilibriumbypressingthetopofthebent-legfootandthesoleofthestraight-legfootintothemat.
Rememberthatstabilityoriginatesfromthepelviccore,withtheglutealsengagingononesideandthepsoascontractingontheother.Thisproducesabandhaacrossthepelvis,tighteningthesacroiliacligamentstocreatea“wringing”effect(knownasligamentotaxis)thatgroundsthepose.
Engagethestraight-legquadricepstoextendthekneeandthecalfmusclestopressthesoleofthefootintothemat.Similarly,activatethebent-legsidequadricepsandtibialisanteriortopressthetopofthefootintothefloor.Activelypressingthefeetintothefloorcreatesastrongfoundation,whichconnectsthebonesofthelegstothepelvis,stabilizingit.
BASICJOINTPOSITIONS
Thestraight-leghipflexesandexternallyrotates.Thekneeextends.Theankleplantarflexes.Thebent-leghipextendsandexternallyrotates.Thebent-legkneeflexes.
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Theanklesplantarflex.Thetrunklaterallyflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsextend.Theforearmspronate.
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ParighasanaPreparationUseasidebendtostretchthespinalrotatorsandobliqueabdominals;thishelpstopreparethemusclesofthetorso.AnotherposethatcanbeusedforthisisParighasanaIwithabelt,whichalsostretchesthesidebody.
Placethefeetasshown,andraisethearmstoopenthechest;thisaidswithbalance.Thenactivatethehipflexorstodrawthetorsooverthestraightleg,leaningintothepose.Remembertobreathe.Bracethebodytopreparetocomeupbyfirmingtheupper-sideabdominalsandbent-legsidegluteals.Carefullycomeoutofthepose.
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STEP1Engagethequadricepstostraightentheknee.Acueforemphasizingthisactionistoliftthekneecaptowardthepelvis.Thetensorfascialataaidstoextendthekneeandstabilizesit.Pressthesoleofthefootintothematbycontractingthegastrocnemiusandsoleusmuscles.Ifthesolewon’tgoflatonthefloor,slightlybendtheknee,placethefootonthemat,andholdittherebypressingtheballofthefootdown.Thisengagesthecalfmuscles.Thencontractthequadricepstostraightentheleg.
Activatingthegastrocnemiusandsoleusmusclesplantarflexesthefootandproducesreciprocalinhibitionofthetibialisanterioratthefrontofthelowerleg,allowingittolengthenintothestretch.Presstheballofthefootintothematandspreadtheweightevenlyacrossthesolebyengagingtheperoneuslongusandbrevismuscles.Balancethisactionwithagentleinversionforceattheanklebycontractingthetibialisposterior.Theseactionscombinetoliftthearchofthefoot.
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STEP2Gentlyengagethebent-legquadricepstopressthetopoftheshinintothemat.Becausetherectusfemorisportionofthequadricepscrossesthehip,contractingitconnectsthefrontofthelowerlegtothepelvis,stabilizingit.Next,squeezethebuttockstoactivatethegluteusmaximus,extendingthehipandlengtheningthestructuresatthefrontofthepelvis.Plantarflextheanklebycontractingthegastrocnemiusandsoleustopointthetoesandstretchthemusclesatthefrontofthelowerleg,includingthetibialisanteriorandtoeextensors.Balancethiswitheccentriccontractionofthetibialisanteriorbypressingthetopofthefootintothemat.
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STEP3Flexthehipbycontractingthepsoasanditssynergists,thepectineusandsartorius.Thetensorfascialataalongwiththerectusfemorissynergizesthisaction.Thepsoasnotonlyflexesthehip,butalsotiltsthepelvisslightlyforward,drawingthelumbarspinetowardstheleg.
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STEP4Slightlyarchthelowerbacktoengagetheerectorspinaeandquadratuslumborum;usethesesamebackmusclesonthelowersidetolaterallyflexthetrunk.Thepsoasmajorsynergizestheactionofthequadratuslumborumonthelumbarspine.Engagethelower-sideobliqueabdominalstodrawthetrunkfurtheroverthestraightleg.
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STEP5Straightenthearmsbyactivatingthetriceps.Engagetheanteriorandlateralportionsofthedeltoidstolifttheupperarmbones(thehumeri)overthehead.Thisisforwardflexionoftheshoulders.Externallyrotatetheshoulderswiththeposteriordeltoidsandtheinfraspinatusandteresminormuscles.Thendrawthescapulaeawayfromtheneckbyactivatingthelowerthirdofthetrapezius.Finally,addthepronatorsteresandquadratustocreatea“coiling”effectupanddownthearms.Thecueforthisactionistopressthemoundsatthebaseoftheindexfingerstogether.Notehowthisrotatestheforearmsintheoppositedirectionoftheshoulders(whichexternallyrotate),producingligamentotaxisthroughtheelbows.
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STEP6Attempttodragthebent-legkneetowardthefootoftheextendedlegonthemat.Thekneewillnotactuallymovebecauseitisconstrainedonthemat;however,thiscueactivatestheadductorsonthebent-legsideandthehamstringsonthestraight-legside.Balancetheseforcestodrawtheenergyupintothepelvis.
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SUMMARYAlltheseactionscombinetostretchthestraight-leggluteusmaximus,hamstrings,andtibialisanterior.Theerectorspinaeontheuppersideofthetrunk,aswellastheobliqueabdominals,lengthenfromlateralflexionofthetrunk.Thetensorfascialataandgluteusmediusonthebent-legsidealsostretch.Rememberthatthesemusclesareabductorsofthehips.TheformofParighasanacreatesanetadduction(ordrawingtowardthemidline)ofthebentleg.Thisstretchestheabductors,asshown.ContractingtheadductorsinStep6producesreciprocalinhibitionofthetensorfascialataandgluteusmedius,allowingthemtolengthenintothestretch.
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HANUMANASANAMONKEYPOSE
Inhanumanasana,thebodyprojectsinfourdirectionssimultaneously—forwardandback,upwardanddown.ThestoryofHanuman,theMonkeyGod,isthathebridgedtwoworldsbetweenhisfeettosavethewifeofRama(anancientkingofIndia).ThewidespreadofthelegsrepresentsatributetotheMonkeyGod’sgreatleapacrosstheworlds.Thebacklegistheconstrainingforceholdingthebodytotheearth,andthefrontlegreachesforwardintotheotherworld.Thebackhipextends,adducts,andinternallyrotates.Thefronthipflexes,andthekneeextendsthelegforward.AsinPigeonPose,engagingtheextensorsofthebackhipandtheflexorsofthefronthipcreatesa“wringing”forceacrosstheligamentsofthepelvis,stabilizingandanchoringittothefloor.Thebackextendsandthechestopensupwardwiththehelpoftheshouldersandarms.
BASICJOINTPOSITIONS
Theforward-leghipflexes.Therear-leghipextends.Thekneesextend.Theanklesplantarflex.Thetrunkextends.Theshouldersflex,abduct,andexternallyrotate.Theelbowsextend.Theforearmspronate.
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HanumanasanaPreparationUseachairtosupporttheupperbodyandtakethegeneralformoftheposebyextendingthebackhipandflexingthefronthip.Contractthehipextensorsbysqueezingthebuttocksofthebackleg.Engagethehipflexorsbyattemptingtoliftthefrontleg.Keepthekneesslightlybentinthebeginning.Graduallyallowthebodytodeepenintothepose.Engagingthemusclesthatproducethisformcreatesasensoryimageoftheposeinthebrain.SeeadditionalinstructionsonhowtousefacilitatedstretchingtoobtainHanumanasanaonpage14.
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STEP1Activatethegluteusmaximus,hamstring,andadductormagnusmusclesofthebackhiptoextendit.Engagetheerectorspinaeandquadratuslumborumtoliftthespine.Notethecoupledmovementofthehip,sacroiliac,andlumbosacraljointsandhowtheyeachcontributetoextendingthespine.
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STEP2ThebacklegtendstorolloutwardinHanumanasanaduetotheexternalrotationcomponentofthegluteusmaximus.Counteractthisbycontractingthegluteusmediusandtensorfascialata.Thecueforthisistopressthetopofthefootintothematandattempttodragitouttotheside.Thefootwon’tactuallymove,butengagingthesemuscleswillinternallyrotatethehipandleg.Activatethequadricepstostraightenthebackknee.Oneofthequadriceps,therectusfemoris,crossesthehipandtiltsthepelvisforward(anteversion).Thisactionsynergizeswiththepsoasontheotherhip,whichwrapsoverthefrontofthepelvisandalsotiltsitforward.Antevertingthepelvisreleasestheanterioriliofemoralligament(alsoknownasthe“anti-Hanumanligament”becauseitcanblockextensionofthebackleg).Sometimesastrongcontractionoftheback-legquadricepsisallthatisneededtogainthelastinchesofthefullpose.Pointthebackfootintoplantarflexionbyengagingthegastrocnemiusandsoleusmuscles.
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STEP3Usethefront-legpsoastoflexthehipandtiltthepelvisforward.Toisolatethismuscle,attempttoliftthewholefrontlegofftheground.Thelegwon’tliftbutthepelviswilltiltforwardandthehipwillflexdeeper.Rememberthatthepsoasmajororiginatesfromthelumbarspine.Engagingthismusclenotonlyflexesthehipandtiltsthepelvisforwardbutalsostabilizesthespine.Contractthequadricepstostraightenthefrontknee.Thisinitiatesreciprocalinhibitionofthehamstrings,allowingthemtorelaxintothestretch.Similarly,engagingthepsoascreatesreciprocalinhibitionofthefront-leggluteusmaximus.Thesartoriusandrectusfemorismusclessynergizethepsoasinflexingthehipandtiltingthepelvisforward.
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STEP4Thefront-leggluteusmaximusstretchesinthisposeandtendstopullonthefemur,rotatingitoutward.Activatethetensorfascialatatocounteractthisexternalrotationandbringthekneecaptofacestraightup.Acueforthisistopressthefront-legheelintothematandattempttodragitouttotheside.Theheelwon’tmovebecauseitisconstrainedtothemat,buttheactionengagestheinternalrotationcomponentofthetensorfascialata,turningthethighinward.
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STEP5Raisethearmsbyengagingtheanteriordeltoids.Externallyrotatetheshouldersbycontractingtheinfraspinatusandteresminormuscles,andengagethetricepstoextendtheelbows.Notethatthelongheadofthetricepsattachestothescapula.Youcanactivatethismuscletorotatethescapulaoutward.Thisdrawstheacromionprocessawayfromthehumerus,allowingthearmtorisehigherupandfurtherback.Getafeelforthisactionbyattemptingtoliftthearmsstraightupinfrontofyouwithoutstronglycontractingthetriceps.Youwillnoticethattheshouldersmeetwithapointofresistancethatpreventsfurthermovement.Thenstronglyengagethetricepsandnotehowyoucangainanextrainchorsoofbackwardmovementwhenyouraisethearms.
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STEP6Contractthegastrocnemius/soleuscomplex(notpictured)toplantarflexthefrontankle.Engagetheperoneuslongusandbrevismusclestoeverttheankle.Createaninversioncounterforcetothisactionbyactivatingthetibialisposterior.Notehowthisstabilizestheankleanddynamizesthearchofthefoot.
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SUMMARYHanumanasanastretchesthefront-leghamstringsbyflexingthehipandstraighteningtheknee.Thisisoneofthefocalpointsofthepose.Flexingthehipalsostretchesthefront-leggluteals.Thebackhipextends,stretchingthepsoasasitcurvesoverthefrontofthepelvis.Thepectineusandadductorslongusandbrevisalsostretch.Therectusfemorislengthensinthisposebecauseitcrossestheextendedhip.Italsoeccentricallycontractstostraightentheknee.Finally,liftingthechestandextendingthebackstretchestherectusandtransversusabdominismuscles.
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PADMASANALOTUSPOSE
Lotusposeisoneofthemostadvancedofthehip-openingasanas.ItisacontinuationofSukhasana(EasyCross-LeggedPose),withthehipsflexing,abducting,andexternallyrotating.Thefeetarebroughtupontothethighsandabandhaisformedwherethelowerlegscross.
AchievingLotussafelyrequiresgreatflexibilityinthehips—especiallyinexternalrotation.Thismeansthatthemusclesthatinternallyrotatethehipsmustbebroughtouttofulllength.Conversely,ifPadmasanaisattemptedwithtightinternalrotators,thekneescanbeinjuredbecausetherotationalforcesoftheposearetransmittedtotheknee,whichshouldbemaintainedasahinge.Thehip,ontheotherhand,isaballandsocketjointthatisdesignedtorotate.Therefore,wemustlengthenthetensorfascialataandgluteusmediusmuscles(theinternalrotators)totaketherotationalforcesofthisposeintothehips.
NeverforcethefeetintoLotuspositionasthiscaninjuretheknees.Takeaslongasnecessarytogaintherequiredflexibilityfirst.
BASICJOINTPOSITIONS
Thehipsflex,abduct,andexternallyrotate.Thekneesflex.Theanklesplantarflex.Thefeetevert.Thetrunkextends.Theshouldersflexandexternallyrotate.
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Theelbowsflex.
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PadmasanaPreparationLengthentheinternalhiprotatorsusingafacilitatedstretch,asshown.Cradlethelowerleginthearmswhileprotectingthekneejointbysupportingitwiththeforearmandelbow.DothisstretchonbothsidesandthenplaceonefootintoHalf-Lotus(ArdhaPadmasana)position.Restthere,andthencomeoutofthepose;takeDandasanatostretchouttheknees.AddArdhaMatsyendrasanaasavariationtofurtherlengthentheinternalrotators.
Whenbothhipshavesufficientflexibility,gentlyplacetheotherfootontopofthelegasshown,hookingthetopsofthefeetontotheupperthighs.BracethekneestocomeoutoftheasanaandstraightenthelegsagaininDandasana.
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STEP1Flexthehipsbyengagingthepsoasmuscles.Thecueforthisistopressthepalmsontothekneesandgentlyattempttoliftupintothehands.Thisgivesafeelforactivatingthepsoas.Ideally,thekneesrestinanabductedpositionsothatcontractionofthepsoasisclosedchain(theoriginonthepelvisandlumbarspinemoves,ratherthantheinsertiononthefemur).Asaconsequence,thepelvistiltsforwardandthelumbarspineliftsandextends.Thesartoriusmuscle,runningfromtheanteriorsuperioriliacspinetotheinsideoftheknee,synergizesthetiltofthepelviswhileaidingtoabductandexternallyrotatethehip.
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STEP2EngagethehamstringsinLotusPose.Thesearemuscularstabilizersoftheknees(withthequadriceps).ActivatingtheminaposesuchasPadmasanaaidstomaintainjointcongruency,sothatthekneejointretainsitshingequality.Thishelpstoprotectthecartilageandligaments.Pressingtheballofthefootforwardcanalsobeusedtostabilizethekneejoint,asthisactivatesthegastrocnemiusmuscle,whichbyvirtueofcrossingthekneeisalsoamuscularstabilizer.
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STEP3Dorsiflexthefootattheankletohookitontothethigh.Thetibialisanteriorandtoeextensorsactivatetocreatethisaction.Slightlyeverttheankleaswellbycontractingtheperoneuslongusandbrevismusclesonthelowersideoftheleg.Thisaidstoprotecttheligamentsontheoutsideoftheanklefromoverstretching.Thenbalanceeversionwithaslightinversionforcebyactivatingthetibialisposterior.Notehowthesemusclescombinetodynamizethelongitudinalfootarch,asshown.Repeatontheotherleg.
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STEP4Tuckthetailboneundertoengagethedeepexternalhiprotatorsandthepubococcygeusmuscleofthepelvicdiaphragm.Activatetheabductorsatthesidesofthehips—thegluteusmediusandtensorfascialata—todrawthethighstowardthefloor.
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STEP5Externallyrotatetheshouldersbyengagingtheinfraspinatusandteresminormusclesoftherotatorcuff.Theposteriordeltoids(notshown)synergizethisaction.Pressthehandsintothekneesandrotatethehandsoutwardtoactivatethesemuscles(imaginethemotionofwashingawindow).
Drawtheshouldersawayfromtheneckbycontractingthelowerthirdofthetrapezius.Thenadductthescapulaetowardthemidlinewiththerhomboids.Holdtheshouldersinthispositiontoprepareforexpandingthechest.
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STEP6Withthescapulaestabilizedtowardthemidlineoftheback,attempttorolltheshouldersforward.Theshoulderswon’tmove,buttheforceoftheactionwillengagethepectoralisminorandlifttheribcage.Expandthechestouttothesidesbycontractingtheserratusanteriormusclesonthesidesoftheribcage.Visualizepushingthehandsintoadoorframetofeelthesemusclescontract.
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FORWARDBENDS
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DANDASANA
STAFFPOSE
Dandasanacanbeconsideredaseatedvariantoftadasana.ITSERVESasabarometerfortheotherseatedposes,aplaceofreturninwhichtoassessthechangesinthebodyandmindthatarecreatedbytheprecedingasana.ThechestopensforwardandupasinTadasana.Thehipsflextoninetydegrees,andthelowerbackarchesslightly.Initially,thetendencyistoroundthelowerbackandslumpforward.Thisisgenerallyduetosomeleveloftightnessinthemusclesaroundthehips,includingthehamstrings.Tobetterunderstandwhytighthamstringswouldcausethelowerbacktoround,lookattheoriginofthehamstringsfromtheischialtuberositiesofthepelvis.Tighthamstringspullonthesestructures,causingthepelvistotuckunder(retrovert).Thispositionofthepelvisthenaffectsthelumbarspine,causingittoround.Thisisanexampleofcoupledmovementbetweenthefemurandpelvisandbetweenthepelvisandvertebralcolumn.Createlengthinthehamstringsinotherposes,andthennotehowitbecomeseasiertoalignthevertebralcolumnoverthepelvisandsitupstraightinDandasana.
BASICJOINTPOSITIONS
Thehipsflex.Thekneesextend.Theanklesareneutral.Thefeetevert.
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Thetrunkextends.Theshouldersadductandexternallyrotate.Theelbowsextend.Theforearmspronate.Thewristsextend.
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DandasanaPreparationTherecanbeatendencytoslumpinDandasana.Youcanaddressthisbybendingthekneestoreleasethehamstrings.Noticehowthisfreesyoutoextendthelowerback.Engagethemusclessurroundingthelumbarspinetomaintainthisposition.Pressthehandsdownandliftthechest.Thenstraightentheknees.Ifyourbackmusclesfeeltight,useforwardbendssuchasPaschimottanasanatoprepareforDandasana.
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STEP1Flexthehipsbyengagingthepsoasmuscles.Acueforthisactionistopressthehandsontothethighs,squeezethelegstogether,andattempttoliftthemofftheground.Thisallowsyoutofeelthepsoascontracting.Twomuscleswraparoundandsupportthelumbarspine—thepsoasmajorandthequadratuslumborum.Thepsoasmajoractstodrawthelumbarspineforward.Thisactiontakesplaceinconcertwiththequadratuslumborumduetoaneurologicalconnectionbetweenthetwomuscles,sothattheyarestimulatedsimultaneouslytosupportthelumbarspine.Thepelvistiltsforwardasthelumbarspineextendsandlifts.Theanteriortiltofthepelviscombineswiththeflexionofthefemurs,illustratingcoupledmovementbetweenadjacentjoints.Thepectineusandadductorslongusandbrevissynergizeflexingthefemurswhiledrawingthemtogether.
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STEP2Straightenthekneesbyengagingthequadriceps.Thesartoriusandrectusfemoriscrossthehips,synergizingthequadricepstoextendtheknees.Engagethetensorfascialata,gluteusminimus,andanteriorfibersofthegluteusmediustointernallyrotatethethighs.Adjusttherotationofthelegssothatthekneecapsfacedirectlyupwardanddonotrollouttotheside.Acueforengagingthesemusclesistopresstheheelsintothematandattempttodragthemapart.Notehowthisactionturnsthethighsinward.
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STEP3SeveralactionsconspiretoliftthebackinDandasana.Theerectorspinaeandquadratuslumborumactdirectlyonthevertebralcolumn,extendingit.Slightlyarchthebacktoengagethesemuscles.Pressthehandsintothefloorbycontractingthetricepstoextendtheelbows.Thenrotatetheshouldersoutward.Thisactivatestheinfraspinatusandteresminormusclesoftherotatorcuff.Pressthemoundsatthebaseoftheindexfingersintothefloortoengagethepronatorsteresandquadratusoftheforearms.Theactionsofthearmsandshoulderswillindirectlyliftthespineandsynergizethebackmuscles.
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STEP4Drawthechestforwardandup.Severalmuscles,includingthelatissimusdorsi,posteriordeltoids,andrhomboids,worktogethertoperformthisaction.Thelatissimusdorsioriginatesalongthemidlineoftheback,fromthelumbopelvicareatothemid-thorax,andinsertsontheupperhumerus.Weusuallythinkofthismuscleasdrawingthehumerusfromaflexedtoanextendedposition,aswithachin-up.Thisisknownasopenchaincontractionofthemuscle,whereintheinsertiononthehumerusmovesbuttheoriginremainsrelativelystationary.Wecanfixthehandsonthematsothatthearms—theinsertionsofthelatissimusdorsi—cannotmove.Then,ifweattempttoscrubthehandsbackwardsonthemat,thelatissimusdorsicontractsandmovesitsorigin,liftingthebackandexpandingthechest.Theposteriordeltoidssynergizethiseffect.Contracttherhomboidsaswelltodrawtheshoulderbladestowardthemidline.Stabilizetheminplacetoprepareforthenextstepinthepose.
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STEP5Contractthepectoralisminortoliftandopentheribcage.Toengagethismuscle,firstfixtheshoulderbladesinplacebyactivatingtherhomboids(Step4).Maintainthescapulaedrawnbacktowardthemidline,andthenattempttorolltheshouldersforward.Thepectoralisminororiginatesfromthecoracoidprocessofthescapula(thebeak-likeboneonthefrontoftheshoulderblade).Sincetherhomboidsarepreventingthescapulaefrommoving,theoriginofthepectoralisminorremainsstationary.Thecontractionofthismuscleistransmittedtoitsinsertionontheribcage,liftingandexpandingthechest.Asimilarprocesstakesplacewiththepectoralismajor.Finally,contracttheserratusanteriortoexpandthechestouttothesides.Aswiththepectoralisminor,theoriginoftheserratusanteriorisheldinplacebykeepingthescapulaedrawnback.Consequently,whenweengagethismuscle,theribcageliftsandthechestexpands.
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STEP6Engagetheperoneuslongusandbrevismusclesontheoutsidesofthelowerlegstoevertthesolesofthefeet.Drawthetoestowardtheheadbyactivatingthetoeextensors.Thisbeginstoliftthearches.Engagethetibialisposteriortofurtherliftthefootarchandstabilizetheankle.Thismusclebridgesthetibiaandfibula,crossestheankle,andinsertsontotheinnersurfaceofthemidfoot.Visualizethismusclecontractingtoinvertthefeetandopposetheactionoftheperonei.
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JANUSIRSASANAHEAD-TO-KNEEPOSE
Themainstoryinjanusirsasanaisanasymmetricalstretchoftheposteriorkineticchain,includingthemusclesatthebackofthestraightlegandthebackitself.Twosubplotscontributetothemainstretch.Oneistheactionofthebentlegandtheotheristheactionofthearms.Inthebentleg,thefemurflexes,abducts,andexternallyrotates,drawingthatsideofthepelvisawayfromthestraightleg.Althoughthemainfocusisontheextendedleg,periodicallybringyourattentiontotheflexedknee.Lookatthemusclesthatproducethepositionsofthehipandkneeonthisside.Engagethesemusclestomaketheposemoreactive.Graspthefootwiththehandstolinktheshoulderandpelvicgirdles,transmittingastretchfromthebackintotheleg.Connecttheactionofthebentlegwiththesame-sidearm.Forexample,asthebentkneedrawsback,flexthesame-sideelbowmore.Thiscreatestwocounterbalancingforceswithsimultaneousmovementsindifferentdirections.Wesawthisconceptinthewarriorpostures,withthebackfootconstrainedasthefrontofthebodylungesforward.Observetheeffectofflexingthetrunkwhilemovingthebentkneeback.Notethatwhenthetrunkflexes,themusclesandligamentsofthebackpullonthepelvis,tiltingitforward.Similarly,asthefemurflexes,thepelvistiltsforward.Inthisway,boththetrunkandhipworktogethertoaffectthehamstringmusclesofthestraightleg.Conversely,thehamstringmuscles,whichpullontheischialtuberosities,affecttheorientationofthepelvis.Asthesemusclesgainlength,thelumbarspineflexeslessandthepelvistiltsforwardmore.
Notehowthebentlegsideofthetrunkislongerthanthestraight-legside.Tobalancethis,flextheelbowonthebentlegsidetolengthenthetrunkonthe
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balancethis,flextheelbowonthebentlegsidetolengthenthetrunkonthestraight-legside.
BASICJOINTPOSITIONS
Thestraight-leghipflexes.Thekneeextends.Theankleplantarflexes.Thefooteverts.Thebentleghipflexes,abducts,andexternallyrotates.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.Theforearmspronate.Thewristsextend.
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JanuSirsasanaPreparationTheposteriorkineticchainlinksthemuscles,tendons,andligamentsatthebackofthebody.Tightnessinonemuscleaffectsthepositionofthejointsinothermuscles;forexample,tightnessinthelowerbackcanmakeitdifficulttostraightentheknees,andtightnessinthehamstringscanmakeitdifficulttoflexthetrunk.Identifyareasofinflexibilityandmodifytheposetoaccommodatetheseregions.Thenusefacilitatedstretchingtocreatelengthinthemusclesthatlimitmobility.
Bendthekneeanduseabeltifnecessarytolinkthehandstothefoot.Asthemuscleslengthen(takeasmuchtimeasneeded),straightentheknee.Useyourphysiologicalreflexestogainlengthinthemusclesandmobilityinthejoints.Workwithinyourlimitations,anddonotforceprogress.Usethecradleposetostretchthetensorfascialataandglutealmusclestocreatelengthtoexternallyrotatethefemur.
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STEP1Activatethehamstringstoflexthebentlegknee.Thecueforthisistosqueezethelowerlegagainstitsownthigh.Flexing,abducting,andexternallyrotatingthehipactivatesthesartorius.Thepsoascontributesanexternalrotationcomponenttothismovement.
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STEP2TheglutealsandtensorfascialataworktogetherinJanuSirsasana.Squeezethebuttockstoengagethegluteusmaximus.Thisexternallyrotatesandextendsthehip,drawingthebentkneebackanddown.Maintainjointcongruency,especiallyintheknee.Withthisinmind,maintainthekneeasahingeandgainyourrotationfromthehip.Rotatethethighandlowerlegasoneunit,likealog.Usethegluteusmediusandtensorfascialatatoabductthethighouttotheside,drawingthekneebackanddown.
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STEP3Contractthequadricepstostraightentheknee.Thetensorfascialatahelpsstabilizetheoutersideofthekneeandaidstoflexthehip.Noticehowthehamstringsrelaxandfeeldifferentinthestretchwhenyouactivelyengagethequadriceps,theirantagonist.Engagetheperoneuslongusandbrevismusclesonthesideofthelowerlegtoturnthefootoutandopenthesole.
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STEP4Squeezethetorsoagainstthethightoengagethepsoas.Activatetheabdominalstoflexandturnthebentlegsideofthetrunk.Experiencehowthisactionchangesthefeelingofthestretchinthelowerbackmuscles,includingthequadratuslumborum.Thisisaresultofreciprocalinhibition.Notethatwhenthefemurflexes,thepelvistiltsforward—anexampleofcoupledmovementwithinthehip.Comparethiswithhowflexing,abducting,andexternallyrotatingthebentleghiptiltsthatsideofthepelvisbackanddown.Tiltingthepelvisinoppositedirectionscreatesa“wringing”effectacrossthesacroiliacligamentsandproducesastabilizingbandhainthisregion.
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STEP5Connectingtheupperandlowerextremitiesallowsyoutousetheforcegeneratedbythearmstostretchthemusclesofthebackandlowerleg.Contractthebicepsandbrachialistobendtheelbowsanddrawthetrunkfurtherovertheleg.Flextheelbowmorestronglyonthebentlegsidetodrawthatsideofthebodymoretowardtheextendedleg,stretchingthesideofthebody.Ifyouaregraspingthefootasshown,thenpronatetheforearmsbypressingthemoundsatthebaseoftheindexfingersforward.Engagetheinfraspinatusandteresminormusclestorotatetheshouldersoutward.Fixthehandsonthefeetandattempttoraisethearmsup.Thiscontractstheanteriordeltoidsanddrawsthetrunkdeeper.Finally,drawtheshouldersawayfromtheearsbyengagingthelowerportionsofthetrapezius.
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SUMMARYThisorchestraofmovementculminatesinthecharacteristicstretchofJanuSirsasana.Theentireposteriorkineticchainstretchesinthispose,includingtheerectorspinae,quadratuslumborum,gluteusmaximus,hamstrings,andgastrocnemius/soleuscomplex.Thebentlegquadricepsalsostretch,andthebackmusclesonthissidestretchmoredeeplythanonthestraight-legside.
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PASCHIMOTTANASANAINTENSESTRETCHTOTHEWESTPOSE
Themainstoryinpaschimottanasanaisasymmetricalstretchofthebackofthebody,especiallythehamstrings.Lookathowthisposeisdifferentfromanasymmetricalpose,suchasJanuSirsasana.
Everythingstartswiththepelvis.Forexample,inJanuSirsasana,thepelvistiltsandanglesandthehipsarerelativelydiagonaltoeachother.Movingoutwardfromthepelvis,thebent-leghipisdirectedbackandawayfromthebodyandisexternallyrotated.Thisanglingofthepelvisaffectsthecurvatureofthespine,whichinturnaffectsthepositionoftheshoulders,andsoon.
InPaschimottanasana,ontheotherhand,thepelvisisinaneutralpositionandthehipjointsarerelativelyinlinewitheachother.Paschimottanasanafoldsthebodyforward,flexingboththetrunkandthehips.Thekneesextend,andthehandsgraspthefeettolinktheupperandlowerappendicularskeletons.Theshoulderandpelvicgirdlesareconnectedbythevertebralcolumn;thusactionsintheshouldersandhipsconspiretoaffectthespineandback,whichinturninfluencethepositionofthepelvis.Thisisanexampleoftriangulation,whereintwopoints—heretheshoulderandpelvicgirdles—affectandareinfluencedbyanotherpoint—thespinalcolumn.Flexingthetrunkcausesthemuscles,tendons,andligamentsofthebacktopullupwardonthepelvis,tiltingitforward.Thisactiondrawstheoriginsofthehamstringsontheischialtuberositiesupandback,stretchingthesemuscles.
BASICJOINTPOSITIONS
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Thehipsflex.Thekneesextend.Theanklesplantarflex.Thefeetevert.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.Theforearmspronate.Thewristsextend.
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PaschimottanasanaPreparationIfyourhamstringorbackmusclesaretight,feelfreetouseabelt.Beginwiththekneesbent.Thenactivatethequadricepstostraightentheknees,andflextheelbowstodrawthetorsooverthethighs.Squeezethethighstogetherbyengagingtheadductormuscles,andturnthesidesofthefeetslightlyoutwardtoopenthesoles.Asyougainflexibility,reachforwardtograspthelowerlegsorfeet,andthenbendtheelbowsmoretodrawtheupperbodydeeperintothepose.UseastandingforwardbendsuchasUttanasanatopreparethehamstringsandbackmusclesforthestretchfromadifferentorientation.Thistakesadvantageofthedirectionofgravity,sothattheweightofthetorsopullsontheposteriorkineticchainandfurtherantevertsthepelvistostretchthehamstrings.
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STEP1Contractthequadricepstostraightentheknees,creatingreciprocalinhibitionofthehamstrings.Therectusfemorisandtensorfascialatacrossthehipjointandcontributetoflexingthefemurswhilesynergizingtheactionofstraighteningtheknees.Asthefemursflex,thepelvisanteverts,ortiltsforward.Pressthesidesofthefeetintothehandstoengagethegluteusmediusandtensorfascialata.Theforceofthiscontractionwillaidtoreleasethesacroiliacjoint,allowingthespinetoflexdeeperintothepose.Thisisanexampleofnutationofthesacrum.Youcanalsovisualizethegluteusminimussynergizinghipflexion.
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STEP2Contracttheabdominalstoflexthetrunk.Thiscreatesreciprocalinhibitionofthebackmuscles,allowingthemtorelaxintothestretch.Thepsoasflexesthefemursanddrawsthetrunkontothethighs.Thismusclecurvesoverthefrontofthepelvisandtiltsitforward(anteversion).Therectusabdominisattachesonthepubicsymphysisandtiltsthepelvisback(retroversion);accordingly,therectusabdominisandpsoasworktogethertostabilizethepelvisbyvirtueoftheiropposingactions.
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STEP3Activatethebicepsandbrachialismusclestobendtheelbowsanddrawthetrunkfurtheroverthethighs.Ifyourhandsreacharoundthefeetasshown,thencontractthepronatorsteresandquadratustoevertthepalmsandturnthemoutward.Alternatively,ifyourpalmsfacethetrunkasyougraspthesidesofthefeet,engagethesupinatormusclesoftheforearmstoattempttoturnthepalmsupward.Maintainthehandsfixedonthefeetandtrytoliftthearmsstraightup.Noticehowthisactivatestheanteriordeltoidsanddrawsthetorsodeeperintothepose.Holdtheelbowsupsothatthearmbonesareparalleltothefloor,androtatetheshouldersexternally,usingtheinfraspinatusandteresminormuscles.Drawtheshouldersawayfromtheearswiththelowertrapezius.Theseactionslengthentheentireposteriorkineticchainatthebackofthebody.
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STEP4Activatetheperoneuslongusandbrevistoevertthefeet,turnigthesolesoutward.Extendthetoesbycontractingtheextensordigitorumandhallucismuscles.Notehowthisopensandstretchesthebottomsofthefeet,stimulaingtheminorchakraslocatedthere.
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STEP5Engagetheadductormusclesontheinsidesofthelegsbysqueezingthethighsandkneestogether.Whenyoustretchthebackofthebody,thethighsandlowerlegstendtoturnoutwardduetothepullofthegluteusmaximus.Adductingthethighshelpstocounteractthisandkeepthekneecapsfacingupward.
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SUMMARYTheformofPaschimottanasanacreatesasymmetricalstretchoftheentireposteriorkineticchain.Thisstretchextendsfromthecalfmuscles,intothehamstrings,tothegluteusmaximus,andupintothebackthroughthequadratuslumborumanderectorspinae.Observethelinkingofthesemusclesandtheirattachmentstobonetobetterunderstandtheinterconnectionsbetweentheshoulder,spine,andpelvis.Seehoweachofthesecornersofthetriangleaffectstheother.
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TRIANGMUKHAIKAPADAPASCHIMOTTANASANATHREELIMBSFACEONEFOOTPOSE
Triangmukhaikapadapaschimottanasanacanfeelawkwardandoffbalance.Onekneeisflexingalongsidethebodyandtheotherlegextendsforward,sothattippingtothesideofthestraightlegisnearlyinevitable.Howdidtheancientscomeupwiththispose?!
Themainstoryhereisastretchofthebackofthebody,includingthestraightleg.However,thereisacomplexbuild-uptothismainplot.InTriangMukhaikapadaPaschimottanasana,obtainingevennessinthepelvisprecedesstretchingthebacksideofthebody.Inanyevent,maintainingbalancecanbeastruggle.Thisoftenleadstousingaprop,suchasablockorblanket,underthestraight-legbuttocks.Props,liketeachers,arebridgestoworkingonyourown.Forexample,placesupportunderthestraight-legbuttockstopushthebodyweighttowardthebent-legside,shiftingthecenterofgravity.Thenanalyzehowtocreatethesameforceofthepropusingbiomechanicsandmusclesalone.Beginbyengagingthehipandkneeflexorsofthebentlegtodrawthetorsotowardthatleg.Thencontracttheabductorsofthestraightlegtosynergizethisactionandpushthebodytowardthemidline.Thecueforengagingthesemusclesistofixtheheelonthematandattemptto“scrub”ittotheside.Theheelcannotmove,sotheforceofthescrubshiftsthebodybacktowardthemidline,preventingyoufromfallingover.Onceyouattainbalanceinthepose,squeezethekneestogetherandbendforward.
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BASICJOINTPOSITIONS
Thehipsflex.Thestraight-legkneeextends.Theankleplantarflexes.Thefooteverts.Thebent-legkneeflexes.Theankleplantarflexes.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.Theforearmssupinate.Thewristsflex.
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TriangMukhaikapadaPaschimottanasanaPreparation
Linkthehandstothefootwithabeltandbendthekneeasshown.Usecautionwiththekneethatisfullyflexing.Sitonablockorablankettotakesomeofthebendoutofthejointifnecessary.Ifyouhavepainintheknee,don’tpracticethispose.Activatethequadricepstostraightentheleg,anddrawthebodyforward.Asyougainflexibility,tossthebeltasideandgraspthefoot.Thenstraightenthekneetodrawthetrunkforward.Braceyourselftoeaseoutofthepose:bendthestraightlegandallowyourselftoshifttothesidewhileunfoldingthebentknee.
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STEP1Flexthekneebycontractingthehamstrings.Thecueforthisistosqueezethelowerlegintotheupperone.Engagingthesemusclesalsoaidstoprotectthekneebecausethehamstringsaremuscularstabilizersofthatjointanddrawthecartilagesurfacesintocongruency.Activatethepsoasandgluteusminimustoflexthehip.Ausefulcueforengagingthesemusclesistoputthepalmofthehandonthekneeandpressdownwhileyouattempttoraiseit.Youwillfeelthepsoascontract.Thisclosedchaincontractionmovestheoriginofthepsoasandtiltsthepelvisforward.Noticehowengagingthesemusclesdrawsthebodytowardthebent-legsideandgroundsthepelvis.Whenthepelvistiltsforward,theischialtuberosities(theoriginsofthehamstrings)movebackward.Thisactionaugmentsthestretchofthesemusclesonthestraight-legside.
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STEP2Activatethequadricepsofthestraightlegtoextendtheknee.Evertthefootbyengagingtheperoneuslongusandbrevisalongthesideofthelowerleg.Therectusfemorisofthequadricepscrossesthehipandaidstoflexit.Contractingthequadricepsalsoaidstoreleasethehamstringsduetoreciprocalinhibition.
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STEP3Pushthebodytowardthebentkneebypressingtheheelofthestraightlegintothefloorandattemptingtodragittotheside.Thiscueactivatestheabductormusclesoftheleg,includingthegluteusmediusandtensorfascialata.Theinternalrotationcomponentoftheabductorscountersthetendencyofthisfoottorollouttotheside,bringingthekneecaptoaneutralposition,facingupward.
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STEP4Contractthesupinatormusclesoftheforearmstoturnthepalmsandlockthegrip.Bendtheelbowsbyactivatingthebicepsandbrachialismuscles.Notethatthebicepsalsoaidtoturnthepalms.Graspthefeetandattempttoliftthehandsstraightupbyengagingtheanteriordeltoids.Becausethehandsdonotmove,thisactiondrawsthetorsodeeperintothepose.Externallyrotatethehumeriwhilebringingthearmbonesparalleltothefloor.Drawtheshouldersawayfromtheneckwiththelowerthirdofthetrapezius.Alloftheseactionsindirectlyflexthetrunkfurtherintothestretch.
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STEP5Engagetheadductorstodrawthekneestogether.Contractmoreforcefullyonthebent-legsidetosynergizetheactionsofthepsoasandhamstringsinshiftingthecenterofgravityawayfromthestraightleg.
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SUMMARYAswithotherforward-bendingposes,TriangMukhaikapadaPaschimottanasanastretchesthebackofthebody.Itisanasymmetricalpose,withthebackmusclesonthebent-legsidestretchingmoredeeply.Thegluteusmaximus,hamstrings,andgastrocnemiusonthestraight-legsidestretchinamannersimilartoJanuSirsasana.Thebent-legquadricepsalsolengthen,excepttherectusfemoris.Thismusclecrossesthehipandisreleasedinthispose.
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KROUNCHASANAHERONPOSE
Krounchasanatakesthestoryoftriangmukhaikapadapaschimottanasanatoanotherlevel.Themostobviousnewelementistheliftofthestraightlegintotheair.Thisactionprovidesseveralopportunitiestoapplyourvarioustechniques.Asthehipofthestraightlegflexesandthekneeextends,themusclesatthebackoftheleg(thosethatflexthekneeandextendthehip)stretchanddrawthepelvisdownandbackintoretroversion,roundingtheback.Conversely,factorsthattiltthepelvisforward—evenjustalittlebit—drawthesittingbonesback.Thistweakstheposebecausetheischialtuberositiesaretheoriginsofthesamemusclesthatarelengthening,andmovingthesebonesaugmentsthestretch.Toexperiencethis,holdthefootofthestraightlegwithonehandandpressdownwiththeotherhandontothebentknee.Thenattempttoliftthatkneeupagainstthehand(whileresisting).Thisactivatesthehipflexorsonthissideofthepelvisandtiltsitforward.Tiltingthepelvisforwardrotatestheischialtuberositiesbackslightly,pullingonthehamstringmusclesattheiroriginsandcreatingauniquetypeofstretch.Youmayneedtotrythismorethanoncetogetit.
Thereareseveralsubplotstotheposeaswell.Thearmsdrawthefoottowardthebody,andtheabdominalsflexthetrunkforward.Thebreathinthebackgroundisthesoundtrack.
BASICJOINTPOSITIONS
Thestraight-leghipflexes.
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Thekneeextends.Theankleplantarflexes.Thefooteverts.Thebent-leghipflexes.Theankleplantarflexes.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.Theforearmssupinate.Thewristsflex.
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KrounchasanaPreparationCatchthefootwithabelt,keepingthekneeslightlyflexed.Ifyouhavepaininthekneethatisonthefloor,youmaytrysittingonablanketorblocktotakesomeoftheflexionoutofthejoint.Ifthepainpersists,thencomeoutofthepose.
Getafeelingforraisingthefootbyliftingthearmsandbendingtheelbows.Feelhowthisstretchesthebackoftheleg.Drawthetrunktowardthethigh,andattempttoholdittherewhileyouactivatethequadricepstostraightentheknee.
Asyougainflexibility,youcanreachforwardandgraspthefootwithyourhandsinsteadofabelt.Drawthethightowardthetrunkbybendingtheelbows.Feelhowthisstretchesthebackoftheleg.Thenactivatethequadricepstostraightentheknee.Thisstimulatesthereflexarcofreciprocalinhibitionofthehamstrings,allowingthemtorelaxintothestretch.Usingonlytheleverageofthearmstostraightentheleg(withoutcontractingthequadriceps)stretchesthehamstringsindirectly;itdoesnot,however,stimulatereciprocalinhibition.Thisiswhyyouhavetoactivatethequadriceps,whicharetheantagoniststothehamstrings(themusclesbeingstretched).
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STEP1Contractthehamstringstobendtheknee.SqueezethelowerlegagainstthethighasinTriangMukhaikapadaPaschimottanasana.Engagingthehamstringshelpstomaintaincongruencyofthekneejointasahinge.Pressonehandontothekneeandattempttoliftitwhileresisting.Thisactivatesthepsoasanditssynergistsofkneeflexioninaclosedchainfashionandantevertsthepelvis.Tiltingthepelvisforwardlengthensthehamstringsonthestraight-legsidebyrotatingtheischialtuberosityupandback.
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STEP2Usethepsoastodrawthefemurintothetrunk.Notethatwhenthehipisfullyflexed,asinthispose,thepsoascannotproducemuchadditionalflexionforce,asitisalreadyfullycontracted.Activatetherectusabdoministoflexthetrunk.Remembertheeffectthishasonnutationatthesacroiliacjoint:itdrawsthepubicsymphysisupwardasthesacrumtiltsforward(withflexionofthelumbarspine).
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STEP3Engagethequadricepstostraightentheknee.Thisreciprocallyinhibitsthehamstringsfromcontractinginresponsetothestretch—abiomechanicalandphysiologicalyin/yanginyoga.Thisposealsostretchesthegluteusmaximusofthestraightleg.Rememberthatthegluteusmaximusextendsandexternallyrotatesthehipandfemur.Stretchingamusclepullsonitsattachmentsandcanpassivelyproducethesamemovementsaswhenthemusclecontracts.Thusflexingthehipstretchesandpullsonthegluteusmaximus,causingthethightorolloutinKrounchasana.Counteractthisbyengagingthegluteusmediusandtensorfascialata,twomusclesthatinternallyrotatethethigh.Thecueforactivatingthesemusclesistoattempttoabductthestraightlegawayfromthemidlinewhileresistingwiththehand.Abductionisanotheractionofthegluteusmediusandtensorfascialata.Youcanusethiscuetoelicittheinternalrotationactionofthesemusclesandcounteracttheoutwardrollofthethighproducedbythestretchinggluteusmaximus.Thisillustratestheconceptofdualmuscleactions.
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STEP4Graspthefoottoconnecttheupperandlowerappendicularskeletons(thearmsandtheleg).Attempttorotatethepalmsupwardtolockthegripofthehands.Thisactivatesthesupinatormuscles.Contractingthebicepsalsosupinatestheforearmswhilebendingtheelbows(insynergywiththebrachialis).Flexthewristsandfirmlygraspthefoot;thenattempttoliftthearmsupward,engagingtheanteriordeltoids.Notehowthisdrawsthelegtowardthetrunkandthetrunktowardtheleg.Createa“wringing”helicaleffectdownthearmsbyexternallyrotatingtheshoulderswiththeinfraspinatusandteresminormuscles.Activatethelowertrapeziustodrawtheshouldersawayfromtheearsandliftthechest.
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SUMMARYThesecombinedactionsorchestratealinkedstretchoftheposteriorkineticchain.Usetriangulationtolocatethefocalpointofthepose.Thekneeextendsandthehipflexestostretchthehamstrings.Flexingthetrunkstretchestheerectorspinaeandquadratuslumborumanddrawsthebackofthepelvisup,creatingafurtherpullonthehamstringsattheirattachmentsonthesittingbones.Flexingthehipstretchesthegluteusmaximus.
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ARDHABADHAPADMAPASCHIMOTTANASANA
HALF-BOUNDLOTUSFORWARDFOLD
Ardhabadhapadmapaschimottanasanahastwoparallelstories—aforwardbendandahipopener.Thestraight-leghipflexesandthekneeextends,withthetrunkfoldingforward.Thebent-leghipflexes,abducts,andexternallyrotates,withthefootplacedintoLotus(Padmasana)position,thusopeningthehip.Ifyoucan’tputthefootintoLotus,usealessdifficultplacementofthebentleg,forexample,JanuSirsasana.OnearmreachesbehindthebackandgraspsthebigtoeoftheLotusfoot;theotherhandgraspstheoutsideofthestraight-legfoot.Itisimportanttonotethatyoumusthavelengthintheinternalrotatorsofthebent-kneehipinordertoexternallyrotateitandplacethefootonthethigh.NeverforcethefootintoPadmasanaposition,asyoucaninjuretheknee.Ifyouareunfamiliarwiththisconcept,reviewthesectiononLotus(page96).Usefacilitatedstretchingoftheinternalrotatorstodissolveblockages,sothatyoucaneventuallyplacethefooteasilyintoPadmasana.
BASICJOINTPOSITIONS
Thestraight-leghipflexes.Thekneeextends.Theankleplantarflexes.Thefooteverts.Thebent-leghipflexes,abducts,andexternallyrotates.
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Theankleplantarflexes.Thefooteverts.Thetrunkflexes.Thefront-armshoulderflexes,abducts,andexternallyrotates.Theback-armshoulderextends,adducts,andinternallyrotates.Theelbowsflex.Theforwardwristflexes.Thebackwristextends.
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ArdhaBadhaPadmaPaschimottanasanaPreparation
CradlethelegthatistobeplacedinLotusinthearms,asshown.Holdingthekneeinthecrookoftheelbowstabilizesit.Takecaretomaintainthekneejointasahinge.Donotallowthekneetosagforward,asthiscancreatejointincongruency,potentiallyinjuringthecartilageorstretchingthelateralcollateralligamentoftheknee.
Next,placethefootintoPadmasanaontheoppositehip.Ifyou’reunabletosafelyobtainPadmasana,positiontheleginJanuSirsasana.Graspthestraight-legfootwithabeltorrope,andflextheelbowstodrawthebodyforward.Initiallybendthestraight-legknee,aswiththeotherforwardbends.
Onceyouarecomfortableinthisposition,movetowardthefinalvariationofthepose.UseabelttograsptheLotusfootwiththehandbehindtheback.Haveanotherbeltaroundthestraight-legfoot.Bendtheelbowoftheforwardarmtodrawthebodyovertheleg.Atthesametime,pullawayfromthebackwiththearmthatisholdingtheLotusfoot.Noticehowtheseactionsdrawthebodydeeperintothepose,stabilizingit.Worktowardgraspingbothfeetwiththehands.
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STEP1Flex,abduct,andexternallyrotatethebent-legthigh.Thiscontractsthesartorius.Activatethehamstringstoflextheknee.Thekneeisnotapurehingejoint;itallowsforsomerotation.Usethisprincipletoprotectthekneejointsurfacesinthispose.PressdownonthelowersideofthePadmasanafoottopreferentiallyactivatetheoutersidehamstrings.Becausethesemusclesinsertonthefibulaboneattheoutsideofthelowerleg,engagingthemwiththiscueexternallyrotatesthelowerlegatthekneeandmovesthejointtowardcongruency.
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STEP2Abductandexternallyrotatethehipofthebentleg.Contractthedeepexternalrotatormusclesofthehipbytuckingthetailboneunder.Engagethegluteusmediusandtensorfascialatatodrawthekneetowardthefloor.
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STEP3Contractthequadricepstostraightenthekneeoftheextendedleg.Engagethetensorfascialatatoflexandinternallyrotatethehipaswellasstabilizetheoutersideoftheknee.Thisexemplifieshowapolyarticularmuscle—onethatcrossesmultiplejoints—canbeusedtocreatemultipleactions.Inthiscase,thetensorfascialataflexesthehipandextendstheknee.Thegluteusminimus(hiddenunderthetensorfascialata)synergizeshipflexionandinternalrotation.Usetheperoneiontheoutsideofthelowerlegtoeverttheankleandopenthesoleofthefoot.Balancethiseversionwithaninversionforcebyengagingthetibialisposteriormuscle,stabilizingtheankle.
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STEP4Ifyou’reabletograspthefootwiththearmbehindtheback,thenpronatetheforearmasifyouareattemptingtoturnthepalmdownward,andlockthegriponthefoot.Thiscreatesa“wringing”effectfromthewristtotheelbow.Thenactivatethetricepstopullbackwardonthebigtoeandfoot,generatingaforcethatdrawstheshoulderandelbowbackandrotatesthechestawayfromthestraight-leg.
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STEP5OpposetherotatingactionofthetorsodescribedinStep4bygrippingthefootofthestraight-leg.Attempttoturnthepalmup,formingalockbetweenthehandandthefoot.Thisactivatesthesupinatorandbicepsmuscles.Flexthewristandcontractthebicepsandbrachialismusclestobendtheelbowanddrawthetrunkforward.CombiningtheactionsdescribedinSteps4and5createsabandha,orstabilizingeffect,onthepose.Usetheabdominalmusclestoassistinthetwistasyouattempttodrawthetrunksymmetricallyoverthethigh.
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STEP6Internallyrotatethearmthatisreachingbehindthebackbyengagingthesubscapularis,teresmajor,latissimusdorsi,andpectoralismajor.Acueforcontractingthesemusclesistoattempttoliftthehandawayfromtheback.
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STEP7Activatethelatissimusdorsiofthearmthatisgraspingthestraight-legfoot.Imaginedoingachin-uptoengagethismuscle.Seehowthisdrawsthetrunkdeeperintotheforwardbend.
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SUMMARYAlloftheseactionscombinetostretchthebent-legquadriceps,theerectorspinae,andthequadratuslumborummusclesoftheback.Thestraight-leggluteusmaximus,hamstrings,andgastrocnemiusallstretchaswell.Internallyrotatingtheshoulderlengthenstheinfraspinatusandteresminormuscles.PlacingonelegintoLotusorPadmasanapositionexternallyrotatesthehipandstretchesthetensorfascialataandgluteusmedius,whichareinternalrotatorsofthehip.Thesemusclesalsoeccentricallycontracttoabductthekneetotheside.
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NAVASANABOATPOSE
Iplacenavasanaintheforward-foldingsectionbecauseitflexesthetrunk.Thisisaforwardbendthatrequiresconstantmuscularefforttomaintain.Forthisreason,themainstoryintheposeisanisolatedstrengtheningofthecoreabdominalmusclesandnotsomuchafocusedstretch,aswiththeotherforwardbends.Movingoutwardfromtheabdominals,anumberofstepscanbetakentostabilizethepose.Forexample,squeezingthekneestogetherisolatesandengagestheadductormusclesofthethighs.Contractingthequadricepsstraightensthekneesandengagingthepsoasmusclesflexesthehips.Similarsubplotsexistinthearmsandshoulders.Thistypeofco-activationproducesthephenomenonofrecruitment.Forexample,notethatifyousqueezethekneestogether,youcanmoreforcefullyengagetheabdominals.
BASICJOINTPOSITIONS
Thehipsflex.Thekneesextend.Theanklesplantarflex.Thefeetevert.Thetrunkflexes.Theshouldersflex,adduct,andexternallyrotate.Theforearmsareneutral.
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NavasanaPreparationBeginwiththekneesbent,andflexthehips.Holdthebacksofthethighswiththehandstosupportthelegs.Getafeelforsqueezingthekneestogether.Activatethehipflexorsandtensetheabdominals.Thenstraightentheknees.Finally,extendthearmsandarchthebackslightlytotakethefullpose.Ifyou’reunabletoachievethefullposture,useoneoftheintermediatevariationsshown.Asyougainstrength,worktowardtheclassicalvariationofNavasana.
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STEP1Contracttherectusabdominisatthefrontoftheabdomen.Infact,youwillactivatealllayersoftheabdominalswhenyoudothis,includingthetransversusabdominisandbothoftheobliqueabdominals.Thisisfine.Theyallflexthetrunk.Thepsoasanditssynergists,thepectineusandadductorslongusandbrevis,activatetoflexthehipsanddrawthelegsup.Tofeelthepsoasengage,bendthekneeswiththefeetonthegroundandplaceyourhandsonthethighs.Resistwiththehandswhileyouattempttodrawthekneestowardthechest.Lookforthissamefeelingwhileinthefullpose.PeopletendtoroundthebackinNavasanabecausetheyrelyalmostentirelyontheabdominalstoflexthetrunk.Engagingthepsoasflexesthehipsandtiltsthepelvisforward.Thepsoasmajordrawsthelumbarspineforwardintolordosis;thiscounteractssomeofthelowerbackroundingcausedbyengagingtheabdominals.Itisimportanttocombineboththepsoasandtheabdominalmusclestoobtaintheoptimalformofthepose.
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STEP2Activatethequadricepstostraightentheknees.Synergizetheactionofthequadricepsbyengagingthetensorfascialata.Acueforthisistoplacethehandsontheoutsidesofthelegsandtrytodrawthemapart(abduct).Isolatingthetensorfascialataandgluteusmediushastheaddedbenefitofinternallyrotatingthethighs.Contractingthesemusclescounteractstheexternalrotationcomponentofthepsoasandturnsthekneecapstofaceupward.
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STEP3Squeezethekneestogethertoengagetheadductorgroup.Notethatthemoreanteriorofthesemuscles,theadductorslongusandbrevis,alsohavefibersthatexternallyrotatethethighs.Thisactioniscounteredbythetensorfascialata,asdescribedinStep2.
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STEP4Archthebacktoengagetheerectorspinaeandquadratuslumborum.Thequadratuslumborumactssynergisticallywiththepsoasmajortosupportthelumbarspine.
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STEP5Extendtheelbowsbycontractingthetriceps.Usethepronatorsteresandquadratustoturntheforearmsuntilthepalmsfacetheouterthighs.Activatetheinfraspinatusandteresminormusclestoturntheupperarmsoutward.Thisproducesahelical“wringing”effectfromthehandstotheshoulders,stabilizingtheelbows.Engagetheanteriordeltoidstoliftthearmsparalleltothefloor.
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STEP6Therhomboidsdrawtheshoulderbladestowardthemidlineandstabilizethem,openingthefrontofthechest.Oncethescapulaeareconstrainedinthisposition,contractthepectoralisminorandserratusanteriortoexpandandlifttheribcage.Acueforengagingthesemusclesistoholdtheshoulderbladesbackandthenattempttorolltheshouldersforward.Theshoulderswon’tmovebutthecontractileforceofthepectoralisminorandserratusanterioristransmutedtotheribcage,liftingitupwardsasshown.
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STEP7Plantarflextheanklestopointthefeet.Thisactivatesthegastrocnemius/soleusmusclesofthecalves(notshown).ThesemusclesconnecttotheheelviatheAchillestendon.Usetheperoneuslongusandbrevismusclesonthesidesofthelowerlegstoeverttheankles,turningthefeetoutwardandopeningthesoles.Balancethisactionbyengagingthetibialisposterior,whichspansthetibiaandfibulabonesofthelowerlegs.Thetibialisposteriorinvertsthefootanddynamizesthearch.Co-contracttheperoneiandtibialisposteriortostabilizetheanklejoints.Flex(point)thetoesusingtheextrinsictoeflexors(thoseoriginatingfromthelowerlegs)andtheintrinsictoeflexors(thoseoriginatingfromthefeetthemselves).
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SUMMARYPlantarflexingtheanklesandpointingthetoesstretchesthetibialisanteriormusclesandthetoeextensors.Navasanaalsostrengthensallofthemusclesillustratedinthesteps,particularlytheabdominals.
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UBHAYAPADANGUSTHASANABOTHFEETBIG-TOEPOSE
UbhayaPadangusthasanaengagesmanyofthesamemusclesasNavasana.Inaddition,itlinkstheupperandlowerextremities,connectingtheshouldergirdlewiththepelvicgirdleviathetorso.Liftingthearmsorbendingtheelbowsaccentuatesflexingthehipsandextendingtheknees.Thiscreatesagreaterstretchofthebacksofthelegs,whichisthefocalpointofthisstory.Thegriponthebigtoesisanessentialcomponent,withthebigtoesflexingagainstthefingersandthumbstocreatealock.UbhayaPadangusthasanaisalsoabalancingpose,meaningthatyoucanapplytheprinciplesofphysicstostabilizetheposture.Forexample,ifyoustarttofallback,simplybendthekneestore-establishbalancebyloweringthecenterofgravity.
BASICJOINTPOSITIONS
Thehipsflex.Thekneesextend.Theanklesplantarflex.Thefeetevert.Thetrunkflexes.Theshouldersflex,adduct,andexternallyrotate.Theelbowsextend.Theforearmssupinate.
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UbhayaPadangusthasanaPreparationLinkthehandsandfeetwithabelt.Keepingthefeettogether,bendthekneesandallowthemtofalloutwardtogetafeelforbalancingonthetailbone(coccyx)andischialtuberosities.Dothisafewtimes,holdingforfivetotenseconds(notmore).Restforseveralmomentsin-betweentogivetheunconsciousbrainanopportunitytocreatethecircuitrytobalancemoreefficiently.Notethatbendingthekneeslowersthecenterofgravityforamorestablepose.Notealsohowyourbalanceimproveswitheachsuccessiverepetition.Graspthebigtoeswiththethumbandfirsttwofingers.Flexthewristsandbendthebigtoestolockthegrip.Asyourequilibriumimproves,straightentheknees.
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STEP1Engagetheabdominalstoflexthetrunk.Thisproducesreciprocalinhibitionofthedeepbackmusclesthatarestretching,includingtheerectorspinaeandquadratuslumborum.Activatethepsoasandpectineustoflexthefemurs.Thecueforthisistositwiththekneesbent,placethehandsonthefrontsofthethighs,andattempttodrawthethighstowardthechest.Thepsoasmajorisneurologicallyconnectedtothequadratuslumborum,andtogethertheystabilizethelumbarspine.
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STEP2Contractthequadricepstoextendtheknees.Thetensorfascialatawillsynergizethisactionaswellasflexandinternallyrotatethehips.Notealsothegluteusminimus,underthetensorfascialata.Inaflexed-hipposition,thismusclesynergizesbothinternalrotationandhipflexion.
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STEP3Squeezethekneestogetherwiththeadductorgroup.AsdiscussedinNavasana,themoreanteriorofthesemusclesexternallyrotatethethighs.Balancethisactionbyengagingthetensorfascialataandgluteusminimus,asdescribedabove.Thecueforthisistoattempttodrawthelegsapartwhileholdingthefeettogether,internallyrotatingthelegsandbringingthekneecapstofacestraightupinaneutralposition.
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STEP4Gripthetoesandturntheforearmbonessothattheelbowcreasesbegintofaceupward.Thisaidstolockthegripofthehands.Bendtheelbowsbycontractingthebicepsandbrachialismuscles.Notehowthisdrawsthetrunktowardthethighsandthefeettowardthehead.Engagetheinfraspinatusandteresminormusclesoftherotatorcufftoexternallyrotatetheshoulders.Gripthebigtoesfirmlyandattempttodragthehandsupward,asifliftingthearms.Drawtheelbowsouttothesides.Thisengagestheanteriorandlateralportionsofthedeltoidmuscles.Thearmsdonotactuallylift,butthetrunkisdrawnclosertothelegs.Feelhowthisactionaugmentsthestretchatthebacksofthelegs.
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STEP5Archthebackbyengagingtheerectorspinaeandquadratuslumborum.Noticethat,becausethehandsholdthefeet,archingthebackactuallypullsthethighsclosertothechest.Thequadratuslumborumalsoassiststhepsoasmajorinstabilizingthelumbarspine.
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STEP6Activatetheflexorshallucislongusandbrevistoflexthebigtoesandgripthefingers,asshownhere.
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SUMMARYThesevarioussubplotsworktogethertowardacentraltheme—thestretchofthemusclesatthebacksofthelegs,includingthegastrocnemius/soleuscomplex,hamstrings,adductormagnus,andgluteusmaximus.Thereisalsoastretchofthedeepbackmuscles,whicheccentricallycontracttoarchtheback,asdescribedinStep5.
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RESTORATIVEPOSES
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VIPARITAKARANILEGS-UP-THE-WALLPOSE
RelaxthebodyinViparitaKarani.Thisposegentlyextendsthebacktobalancethemusclesthatwerestretchedintheforwardbends.Itisalsoamildinversion,withbeneficialeffectsonthecardiovascularsystem,includingatemporaryloweringofheartrateandbloodpressure.
Placeablockbetweenthewallandthebolsterandthentiltthepelvisontotheblock,withthesmallofthebackdrapedoverthebolster.Useablanketundertheheadtokeeptheneckslightlyflexed.Letthearmsfallouttothesideswiththepalmsfacingup.
Youcanalsouseachairvariationforthispose.Flexingthekneesrelaxesthehamstrings.Flexingthehipsrelaxesthepsoasanditssynergists.StayintheposeforfiveminutesormoretoprepareforSavasana.
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SAVASANACORPSEPOSE
TakeSavasana.Useabolsterunderthekneestocreateamildflexion,relaxingthehamstrings.Placeablanketundertheheadtogentlyflexthecervicalregion.
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Alternatively,placeablockintheregionoftheshoulderbladestopassivelystretchtheintercostalmusclesandexpandthechest.Avoidextendingtheneckasthistightensthethroatandcanharmthecervicalspineregion.Insteaduseablockundertheheadtogentlyflextheneck.
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Thisimageillustratestheorientationoftheblocksandproperplacementunderthebody.
Allowthefeettofallouttothesidesandthepalmstoturnupward.ClosetheeyesandrestinSavasanaforfivetotenminutestocompleteyourpractice.
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MOVEMENTINDEXMovementsofthebodyhavespecificnames.Itisimportanttolearnthesenames,bothforteachingothersyogaandforanalyzingthemusclesthatproducethepositionsofthebody.Asayogateacher,itisalwaysbettertocommunicateyourinstructionsinterminologythatstudentscaneasilyunderstand.Knowthescientificnamesofthemovementsandhaveclearexplanationstodescribethemovementsinlayperson’sterms.Makeyourinstructionsaspreciseanduncomplicatedasyoucan.
Rememberthatmusclescontracttopositionthejointsandappendagesinthepose.Ifyouknowthejointpositions,youcananalyzewhichmusclestoengagetoproducetheasana.Withthisknowledgecomestheabilitytouseprecisecuestocommunicatehowtosculptandstabilizethebodyinthepose,stretchthecorrectmuscles,andcreatebandhas.Thus,unlockingtheasanabeginswithaclearunderstandingofbodymovements.
Therearesixbasicmovementsofthebody:Flexion,Extension,Adduction,Abduction,InternalRotation,andExternalRotation.Thesemovementstakeplaceinthreeplanes,asshownhere.Theanatomicpositionisthereferencepointtodefinethedirectionofmovement.
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CORONALPLANE:dividesthebodyintofrontandback.Movementsalongthisplanearecalledadductionandabduction.Adductionmovestheextremitytowardsthemidlineandabductionmovestheextremityawayfromthemidline.
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SAGITTALPLANE:dividesthebodyintorightandleft.Movementsalongthisplanearecalledflexionandextension.Flexionusuallymovestheextremityforward(exceptattheknee,whereitmovesitbackward).Extensionmovestheextremitybackward.
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TRANSVERSEPLANE:dividesthebodyintoupperandlowerhalves.Movementalongthisplaneiscalledrotation.Rotationisfurtherclassifiedasinternal(towardsthemidline)andexternal(awayfromthemidline).Internalandexternalrotationarealsoreferredtoasmedialandlateralrotation,respectively.
KrounchasanaandParighasanaarepresentedasexamplesofhowtoanalyzethebasicjointpositionsinayogapose.Theorderrepresentsthesequenceofmovementsthatcreatetheformofthepose.
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1.Thekneeflexes.2.Theankleplantarflexes.3.Thetoesflex.4.Thehipflexes.5.Thekneeextends.6.Theshouldersflex,abduct,andexternallyrotate.7.Theelbowsflex.8.Theforearmssupinate.9.Thewristsflex.10.Theankleplantarflexes.11.Thefooteverts.12.Thetrunkflexes.
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1.Thekneeflexes.2.Theankleplantarflexes.3.Thetoesflex.4.Thehipflexes.5.Thekneeextends.6.Theankleplantarflexes.7.Thetrunklaterallyflexes.8.Theshouldersflex,abduct,andexternallyrotate.9.Theelbowsextend.10.Theforearmspronate.
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MOVEMENTTABLES
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ANATOMYINDEXBONES
1.skull2.mandible3.cervicalspine4.thoracicspine5.lumbarspine6.sacrum7.iliumbone(pelvis)8.ischialtuberosity(sitbone)9.femur10.patella11.tibia12.fibula13.ribs14.sternum15.clavicle
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15.clavicle16.scapula17.humerus18.radius19.ulna20.hindfoot21.midfoot22.forefoot23.carpals(wrist)24.metacarpals25.phalanges
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AXIALANDAPPENDICULARSKELETONS
AXIALSKELETONTheaxialskeletoniscomposedoftheskull,spine,andribcage.Itlinkstheupperandlowerappendicularskeletons.Thus,thetwosubdivisionsoftheskeletoncanbeusedtoaffectandinfluenceeachother.
Forexample,inParighasana,connectingthehandstothestraight-legfootlaterallyflexesthetrunk(axialskeleton).
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APPENDICULARSKELETONTheupperappendicularskeletoniscomposedoftheshoulder(pectoral)girdleandtheupperextremities.Theshouldergirdle,whichiscomposedofthescapulaeandclavicle,connectsthearmstothetrunkandtherebylinkstheupperappendicularandaxialskeletons.
Thelowerappendicularskeletoniscomposedofthepelvicgirdleandlowerextremities.Thepelvicgirdleiscomposedoftheiliacbones,theischia,thepubicbones,andthepubicsymphysis.Thepelvicgirdleconnectsthelowerextremitiestotheaxialskeleton.
Itisimportanttounderstandthesubdivisionsoftheskeletonbecausetheappendicularskeletoncanbeusedtoleverageandmovetheaxialskeleton.Putanotherway,connectingthehandtothefootaffectsthespine.
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MUSCLES
LegendO=Origin.theproximalsitewhereamuscleattachestoabone.I=Insertion.thedistalsitewhereamuscleattachestoabone.A=Action.thejointmovementproducedwhenthemusclecontracts.
1.SemispinaliscapitisO:Transverseprocessesoflowercervicalandupperthoracicvertebrae.I:Occipitalbone.A:Extendshead(tiltsitback),assistsinturninghead.
2.SpleniuscapitisO:SpinousprocessesofC7andT1-4.I:Mastoidprocessofskull,behindear.A:Extendsheadandneck;whenonesidecontracts,laterallyflexesneck;turnsheadtowardsideofindividualmuscle.
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1.QuadratuslumborumO:Posterior(back)ofiliaccrest.I:Backpartofrib12,transverseprocessesofL1-4.A:Laterallyflexesspine(bendstoside);extendsandstabilizeslumbarspine;stabilizesrib12,drawingitdownduringdeepinhalation.
2.MultifidusO:Backofsacrumandposteriorsuperioriliacspine,transverseprocessesoflumbar,thoracic,andcervicalvertebrae(allthewayupthespine).
I:Twovertebraeabovethevertebraeoforigin;fibersaredirecteddiagonallytowardthemidlineandontothespinousprocessesofthevertebraeofinsertion.
A:Stabilizesspineduringextension,flexion,androtation.
3.SemispinalisthoracisO:TransverseprocessesofT6-10.I:Spinousprocessesoflowercervicalandupperthoracicvertebrae.A:Extendsandrotatesupperthoracicandlowercervicalspine.
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4.LateralintertransversiO:Transverseprocessesoflumbarvertebrae.I:Transverseprocessofvertebraeimmediatelyabovevertebraeoforigin.A:Laterallyflexeslumbarspine.
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1.SerratusposteriorsuperiorO:LigamentumnuchaeandspinousprocessesofC7-T4.I:Ribs2-5onupperborder.A:Expandsbackofchestduringdeepinhalationbyliftingribs(isanaccessorymuscleofbreathing).
2.SerratusposteriorinferiorO:SpinousprocessesofT11-12,L1-3,thoracolumbarfascia.I:Lowerbordersofribs9-12.A:Stabilizeslowerribsduringinhalation.
3.SpinalisthoracisO:TransverseprocessesofT6-10.I:SpinousprocessesofC6-7,T1-4.A:Extendsupperthoracicandlowercervicalspine.
4.LongissimusthoracisO:Posteriorsacrum,spinousprocessesofT11-12,L1-5.
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I:TransverseprocessesofT1-12,medialpartofribs4-12.A:Laterallyflexesandextendsspine,aidstoexpandchestduringinhalation.
5.IliocostalislumborumO:Posteriorsacrum.I:Posteriorpartofribs7-12.A:Laterallyflexesandextendslumbarspine.
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TransversusabdominisO:Frontofiliaccrest,inguinalligament,thoracolumbarfascia,costalcartilage(front)ofribs7-12.
I:Xiphoidprocessofsternum,lineaalba(aponeuroticwhitelineatfrontofabdomen),pubicbone.
A:Supportsandcompressesabdomen.
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InternalobliqueO:Iliaccrest,thoracolumbarfascia,inguinalligament.I:Lowerborderofribs9-12,lineaalba,pubis.A:Laterallyflexestrunk,rotatestorsotowardssideofmuscle,compressesabdomen.
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ExternalobliqueO:Ribs5-12.I:Viaaponeurosisontolineaalbaatfrontofabdomen,inguinalligament,asIs,pubicbone.
A:Laterallyflexestrunk,rotatestorsoawayfromsideofmuscle,compressesabdomen.
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RectusabdominisO:Pubicboneandpubicsymphysis.I:Xiphoidprocessofsternum,costalcartilageofribs5-7.A:Flexeslumbarspine,stabilizesanddrawsribcagedownward,stabilizesandtiltspelvisbackward(retroversion),compressesabdomen.
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1.TeresmajorO:Lowerlateralborderofscapula.I:Bicipitalgrooveofhumerus.A:Adductsandinternallyrotateshumerus.
2.LatissimusdorsiO:Thoracolumbarfascia,posteriorportionofiliaccrest,ribs9-12,inferiorborderofscapula.
I:Bicipitalgrooveofhumerus.A:Extends,adducts,andinternallyrotateshumerus.
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1.UppertrapeziusO:Occipitalbone,ligamentumnuchae.I:Upperborderofspineofscapula.A:Elevates(lifts)shouldergirdle,withlowertrapeziusrotatesscapulatoliftarmoverhead.
2.MiddletrapeziusO:SpinousprocessesofC7-T7.I:Medialedgeofacromion,posteriorpartoflateralthirdofclavicle.A:Adducts(retracts)scapula.
3.LowertrapeziusO:SpinousprocessesofT8-12.I:Medialedgeofacromion,posteriorpartoflateralthirdofclavicle.A:Depressesscapula,aidstoholdbodyinarmbalancing,withuppertrapezius
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A:Depressesscapula,aidstoholdbodyinarmbalancing,withuppertrapeziusrotatesscapulatoliftarmoverhead.
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1.LevatorscapulaeO:TransverseprocessesofC1-4.I:Uppermedialborderofscapula.A:Elevatesscapula.
2.RhomboidminorO:SpinousprocessesofC7andT1,ligamentumnuchae.I:Uppermedialborderofscapula.A:Adducts(retracts)scapula,depresseslateralborderofscapulabyelevatingmedialborder.
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3.RhomboidmajorO:SpinousprocessesofT2-5.I:Medialborderofscapula.A:Adducts(retracts)scapula(openschestforward).
4.SerratusanteriorO:Ribs1-9.I:Anterior(front)surfaceofscapulaonmedialborder.A:Drawsscapulaforwardonchestwall,stabilizesscapuladuringpush-uptypemovements,rotatesscapulaforabductingandraisingarm.
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1.Coracohumeralligament2.Coracoacromialligament3.Acromioclavicularligament4.Trapezoidligament5.Conoidligament6.Glenoidlabrum
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1.SupraspinatusO:Supraspinatusfossaofscapula.I:Greatertuberosityofhumerus.A:Initiatesabductionofhumerus(raisingarmtoside),stabilizesheadofhumerusinsocketofshoulderjoint.
2.SubscapularisO:Frontsurfaceofscapulainsubscapularfossa.I:Lessertuberosityofhumerus.A:Internallyrotateshumerus,stabilizesheadofhumerusinsocketofshoulderjoint.
3.TeresminorO:Upperpartoflateralborderofscapula.I:Backandlowerpartofgreatertuberosityofhumerus.A:Externallyrotateshumerus,stabilizesheadofhumerusinsocketofshoulderjoint.
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1.SupraspinatusO:Supraspinatusfossaofscapula.I:Greatertuberosityofhumerus.A:Initiatesabductionofhumerus(raisingarmtoside),stabilizesheadofhumerusinsocketofshoulderjoint.
2.InfraspinatusO:Infraspinatusfossaofscapula.I:Greatertuberosityofhumerus.A:Externallyrotatesshoulder.
3.TeresminorO:Upperpartoflateralborderofscapula.I:Backandlowerpartofgreatertuberosityofhumerus.A:Externallyrotateshumerus,stabilizesheadofhumerusinsocketofshoulderjoint.
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1.PectoralisminorO:Frontofribs3-5.I:Coracoidprocessofscapula.A:Rollsshoulderforwardanddown(viascapula),liftsribcagewhenscapulaisstabilizedbyrhomboids(expandschest)throughclosedchaincontraction.
2.SternocleidomastoidO:Sternalhead:manubriumofsternum;clavicularhead:uppersurfaceofmedialthirdofclavicle.
I:Mastoidprocessbehindandbelowear.A:Whenbothsidescontracttogetherflexesneckandtiltsheadforward;ifheadisstabilized,liftsupperribcageduringinhalation;contractingonesidetiltsheadtosideofmuscle,rotatesheadtofaceawayfrommuscle.
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1.PectoralismajorO:Sternocostalhead:frontofmanubriumandbodyofsternum;clavicularhead:medialhalfofclavicle.
I:Outeredgeofbicipitalgrooveonupperhumerus.A:Adductsandinternallyrotateshumerus.Sternocostalheaddrawshumerusdownandacrossthebodytowardsoppositehip.Clavicularheadforwardflexesandinternallyrotatesthehumerus,drawshumerusacrossbodytowardsoppositeshoulder.
2.CoracobrachialisO:Coracoidprocessofscapula.I:Innersurfaceofhumerusatmid-shaft.A:Assistspectoralisinadductionofhumerusandshoulder.
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TricepsbrachiiO:Longheadfrominfraglenoidtubercleatbottomofshouldersocket;medialandlateralheadsfromposteriorsurfaceofhumerusandintermuscularseptum.
I:Olecranonprocessofulna.A:Extendselbow,longheadmovesarmbackandadductsit.
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BrachialisO:Frontpartoflowerhumerus.I:Coronoidprocessonfrontofupperpartofulna.A:Flexeselbow.
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BicepsbrachiiO:Longhead:upperpartofglenoid(socket)ofshoulderjoint;shorthead:coracoidprocessofscapula.
I:Radialtuberosityonupperpartofradius.A:Flexeselbowandsupinatesforearm.
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1.FlexordigitorumprofundisO:Uppertwothirdsofanteriorandmedialsurfaceofulnaandinterosseousmembrane(betweenradiusandulna).
I:Palmar(anterior)surfaceofdistalphalangesoffingers.A:Flexesdistalphalanges,synergizesflexionofmoreproximalphalangesandwrist.
2.FlexorpollicislongusO:Anteriorsurfaceofmid-shaftofradius,coronoidprocessofulna,medialepicondyle.
I:Palmar(anterior)surfaceofdistalphalanxofthumb.A:Flexesthumbandsynergizesflexionofwrist.
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1.FlexorcarpiulnarisO:Medialepicondyleofhumerus,medialborderanduppertwothirdsofulna.I:Pisiformboneofwrist,baseoffifthmetacarpal.A:Flexesandadductswrist,synergizeselbowflexion.
2.FlexorcarpiradialisO:Medialepicondyleofhumerus.I:Baseofsecondmetacarpal.A:Flexesandabductswrist,synergizeselbowflexionandpronation.
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FlexordigitorumsuperficialisO:Medialepicondyle,coronoidprocessofulna,upperanteriorborderofradius.I:Twoslipsoftendoninsertontoeithersideofmiddlephalangesoffourfingers.A:Flexesmiddlephalangesoffingers,synergizeswristflexion.
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1.BrachioradialisO:Lateralsupracondylarridgeofhumerus.I:Loweroutsidesurfaceofradius,proximaltostyloidprocess.A:Flexeselbow.
2.ExtensorcarpiradialislongusO:Lateralsupracondylarridgeofhumerus.I:Dorsalsurfaceofbaseofsecondmetacarpal.A:Extendsandabductswrist.
3.ExtensorcarpiradialisbrevisO:Lateralepicondyleviacommonextensortendon.I:Dorsalsurfaceofbaseofthirdmetacarpal.A:Extendsandabductswrist.
4.ExtensorcarpiulnarisO:Lateralepicondyleviacommonextensortendon.I:Baseoffifthmetacarpal.
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I:Baseoffifthmetacarpal.A:Extendsandadductswrist.
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1.ExtensordigitorumO:Lateralepicondyleviacommonextensortendon.I:Dorsalsurfacesofphalangesofallfourfingers.A:Extendsfingers,synergizesfingerabductionawayfrommidline.
2.ExtensordigitiminimiO:Lateralepicondyleviacommonextensortendon.I:Combineswithtendonofextensordigitorumtoinsertontodorsumoflittlefinger.
A:Extendslittlefinger.
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1.AbductorpollicislongusO:Posteriorsurfaceofulnaandradiuscoveringmiddlethirdofbones,interosseousmembrane.
I:Lateralsurfaceoffirstmetacarpal.A:Extendsandabductsthumb,synergistofforearmsupinationandwristflexion.
2.ExtensorpollicisbrevisO:Posteriorsurfaceofdistalradius,interosseousmembrane.I:Dorsalsurfaceofbaseofproximalphalanxofthumb.A:Extendsthumb,synergizeswristabduction.
3.ExtensorpollicislongusO:Posteriorsurfaceofmiddlethirdofulna,interosseousmembrane.I:Dorsalsurfaceatbaseofdistalphalanxofthumb.A:Extendsthumb,synergizeswristextension.
4.ExtensorindicisO:Posteriorsurfaceofdistalulna,interosseousmembrane.
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O:Posteriorsurfaceofdistalulna,interosseousmembrane.I:Dorsalaponeurosisofindexfinger,ontoproximalphalanx.A:Extendsindexfinger.
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1.DorsalinterosseousmusclesO:Twoheads,onefromeachsideofadjacentmetacarpalbones.I:Baseofproximalphalanxanddorsaldigitalexpansionsoffingers.A:Abductindexandringfingersawayfrommiddlefinger,flexmetacarpals,extendphalanges.
2.AbductordigitiminimiO:Pisiformbone.I:Ulnarsideofproximalphalanxoflittlefinger.A:Abductslittlefinger.
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1.AdductorpollicisO:Palmarsurfaceofcapitateandtrapezoidbonesofthewrist,secondandthirdmetacarpals.
I:Baseofproximalphalanxofthumbonulnarside.A:Adductsthumb.
2.FlexorpollicisbrevisO:Trapeziumandcapitatebonesofwrist.I:Baseofproximalphalanxofthumbonradialside.A:Flexescarpometacarpalandmetacarpophalangealjointsofthumb,synergizesopposingthumbtolittlefinger.
3.AbductorpollicisbrevisO:Trapeziumandscaphoidbonesofwrist,flexorretinaculum.I:Baseofproximalphalanxofthumbonradialside.A:Abductsandmovesthumbinpalmardirection,synergizesopposingthumbtolittlefinger.
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4.LumbricalmusclesO:Flexordigitorumprofundustendon.I:Tendonofextensordigitorum.A:Simultaneousflexionofmetacarpophalangealandextensionofinterphalangealjoints.
5.FlexordigitiminimibrevisO:Hamateboneofwrist.I:Baseofproximalphalanxoflittlefingeronulnarside.A:Flexeslittlefinger.
6.Abductordigitiminimi
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1.Iliolumbarligament2.Sacroiliacligament3.Sacrospinousligament4.Inguinalligament
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1.Iliolumbarligament2.Sacroiliacligament3.Sacrotuberousligament4.Sacrospinousligament
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1.Zonaorbicularis(hipcapsule)2.Lateraliliofemoralligament3.Anterioriliofemoralligament4.Pubofemoralligament
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1.Lateraliliofemoralligament2.Ischiofemoralligament3.Zonaorbicularis(hipcapsule)
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GluteusmaximusO:Posterolateralsurfaceofiliumandlateralsurfaceofthesacrum.I:Upperfibersontoiliotibialtract;lowerfibersontoglutealtuberosity.A:Extends,externallyrotates,andstabilizeship.
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GluteusmediusO:Outersurfaceofilium.I:Greatertrochanter.A:Abductship,anteriorfibersinternallyrotateandflexhip,posteriorfibersexternallyrotateandextendhip.
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1.PiriformisO:Posteriorsurfaceofsacrum.I:Greatertrochanter.A:Externallyrotates,abducts,extends,andstabilizeship.
2.SuperiorgemellusO:Ischialspine.I:Greatertrochanter.A:Externallyrotatesandadductship.
3.ObturatorinternusO:Obturatormembraneandischium.I:Greatertrochanter.A:Externallyrotatesandadductship.
4.InferiorgemellusO:Ischialtuberosity.I:Greatertrochanter.A:Externallyrotatesandadductship.
5.Quadratusfemoris
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O:Ischialtuberosity.I:Intertrochantericcrest.A:Externallyrotatesandadductship.
6.ObturatorexternusO:Obturatormembraneandischium.I:Greatertrochanter.A:Externallyrotatesandadductship.
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1.PsoasmajorO:T12-L4vertebralbodiesanddiscs.I:Lessertrochanter.A:Flexesandexternallyrotateship,stabilizeslumbarspine.
2.IliacusO:Innersurfaceofilium.I:Lessertrochanter.A:Flexesandexternallyrotateship,withpsoasmajortiltspelvisforward.
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1.PectineusO:Pubicbone.I:Lineaasperaoffemur.A:Adducts,externallyrotates,andsynergizesfemurflexion.
2.AdductorbrevisO:Pubicbone.I:Lineaasperaoffemur.A:Adductsandflexesfemur,stabilizespelvis.
3.AdductorlongusO:Pubicbone.I:Lineaasperaoffemur.A:Adductsandflexesfemur,stabilizespelvis.
4.AdductormagnusO:Pubicboneandischialtuberosity.I:Lineaasperaandmedialepicondyleoffemur.A:Adducts,externallyrotates,andextendsfemur.
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5.GracilisO:Pubicbone.I:Medialtibia.A:Adductsandflexeship,flexesandinternallyrotatesknee.
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1.Adductormagnus2.Gracilis
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1.Kneejointcapsule2.Patellarretinaculum3.Medialcollateralligament4.Lateralcollateralligament
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1.BicepsfemorislongheadO:Ischialtuberosity.I:Fibularhead.A:Extendship,flexesandexternallyrotatesknee.
2.BicepsfemorisshortheadO:Posteriorsurfaceoffemur.I:Fibularhead.A:Extendship,flexesandexternallyrotatesknee.
3.SemitendinosusO:Ischialtuberosity.I:Pesanserinusofmedialtibia.A:Extendship,flexesandinternallyrotatesknee.
4.SemimembranosusO:Ischialtuberosity.
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O:Ischialtuberosity.I:Backofmedialtibialcondyle.A:Extendship,flexesandinternallyrotatesknee.
5.PopliteusO:Lateralfemoralcondyle.I:Posteriorsurfaceoftibia,belowkneejoint.A:Flexesandinternallyrotatesknee.
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Lowerleg(anteriorview)1.superiorextensorretinaculum2.Inferiorextensorretinaculum
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Lowerleg(posteriorview)
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1.PeroneuslongusO:Headandproximaltwothirdsoflateralfibula.I:Baseoffirstmetacarpalandmedialcuneiform.A:Plantarflexesankleandevertssubtalarjoint,supportstransversearchoffoot.
2.PeroneusbrevisO:Distalhalfoflateralsurfaceoffibula,intermuscularmembrane.I:Baseoffifthmetatarsal.A:Plantarflexesankleandevertssubtalarjoint.
3.PeroneustertiusO:Frontofdistalfibula.I:Baseoffifthmetatarsal.A:Dorsiflexesankleandevertssubtalarjoint.
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TibialisanteriorO:Uppertwothirdsofanteriortibiaandinterosseousmembrane.I:Medialcuneiform,baseoffirstmetatarsal.A:Dorsiflexesankle,invertssubtalarjoint.
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1.GastrocnemiusO:Medialheadfrommedialepicondyleoffemur;lateralheadfromlateralepicondyle.
I:Calcaneousviaachillestendon.A:Plantarflexesandinvertsankle,flexesknee.
2.SoleusO:Posteriorsurfaceofheadandneckoffibula.I:Calcaneousviaachillestendon.A:Plantarflexesankle,invertssubtalarjoint,andflexesknee.
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TibialisposteriorO:Interosseousmembranebetweentibiaandfibula.I:Navicular,cuneiformbones,andsecondthroughfourthmetatarsals.A:Plantarflexesankle,invertssubtalarjoint,andsupportslongitudinalandtransversefootarches.
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1.Anteriortibiofibularligament2.Anteriortalofibularligament3.Calcaneofibularligament4.Anteriortibiotalarligament5.Dorsalmetatarsalligaments6.Interphalangealjointcapsules
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1.ExtensordigitorumlongusO:Lateraltibialcondyle,fibularhead,interosseousmembrane.I:Dorsalaponeurosisandbasesofthedistalphalangesofsecondthroughfifthtoes.
A:Dorsiflexesankle,evertssubtalarjoint,andextendsmetatarsophalangealandinterphalangealjointsoftoes.
2.ExtensorhallucislongusO:Medialsurfaceoffibula,interosseousmembrane.I:Dorsalaponeurosisandbaseofdistalphalanxofbigtoe.A:Dorsiflexesankle,evertssubtalarjoint,andextendsbigtoe.
3.ExtensordigitorumbrevisO:Dorsalsurfaceofcalcaneous.I:Dorsalaponeurosisandbasesofmiddlephalangesofsecondthroughfourthtoes.
A:Extendsmetatarsophalangealandproximalinterphalangealjointsofsecondthroughfourthtoes.
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4.Extensortendonssheath
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1.Adductorhallucis(transversehead)O:Metatarsophalangealjointsofthirdthroughfifthtoes.I:Baseofproximalphalanxofbigtoeviasesamoid.A:Adductsandflexesbigtoe,supportstransversefootarch.
2.Adductorhallucis(obliquehead)O:Basesofsecondthroughfourthmetatarsals,lateralcuneiform,andcuboid.I:Baseofproximalphalanxofbigtoeviasesamoid.A:Adductsandflexesbigtoe,supportslongitudinalfootarch.
3.AbductordigitiminimiO:Calcaneous,plantaraponeurosis.I:Baseofproximalphalanxoflittletoe.A:Flexesmetatarsophalangealjointandabductslittletoe,supportslongitudinalfootarch.
4.AbductorhallucisO:Calcaneous,plantaraponeurosis.I:Baseofproximalphalanxofbigtoe.A:Flexesandabductsbigtoe,supportslongitudinalfootarch.
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1.FlexorhallucislongusO:Posteriorsurfaceoffibula,interosseousmembrane.I:Baseofdistalphalanxofbigtoe.A:Plantarflexesankle,invertssubtalarjoint,flexesbigtoe,supportslongitudinalfootarch.
2.LumbricalmusclesO:Medialbordersofflexordigitorumlongustendons.I:Dorsalaponeurosisofsecondthroughfifthtoes.A:Flexesmetatarsophalangealandextendsinterphalangealjointsofsecondthroughfifthtoes,adductstoe.
3.FlexordigitorumlongusO:Posteriorsurfaceoftibia.I:Basesofdistalphalangesofsecondthroughfifthtoes.A:Plantarflexesankle,invertssubtalarjoint,plantarflexestoes.
4.FlexordigitorumbrevisO:Calcaneous,plantaraponeurosis.I:Middlephalangesofsecondthroughfifthtoes.A:Flexestoes,supportslongitudinalfootarch.
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1.DiaphragmO:Lowermarginofcostalarch,posteriorsurfaceofxiphoidprocessofsternum,arcuateligamentofaorta,L1-3vertebralbodies.
I:Centraltendon.A:Primarymuscleofrespiration,aidsincompressingabdomen.
2.IntercostalsO:Internalintercostalsfromsurfaceofuppermarginofrib;externalintercostalsfromlowermarginofrib.
I:Internalsinsertonlowermarginofnexthigherrib;externalsinsertonuppermarginofnextlowerrib.
A:Internalintercostalslowerribsduringexhalation;externalsraiseribsduringinhalation.
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1.Quadratuslumborum2.Intercostals3.Rectusabdominis
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1.Sternocleidomastoid2.Pectoralisminor3.Serratusanterior
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1.Sternocleidomastoid2.Rhomboids3.Serratusanterior4.Quadratuslumborum
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1.Serratusposteriorsuperior2.Serratusposteriorinferior
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GLOSSARYOFTERMS
AbductionMovingawayfromthemidline.
AccessorymusclesofbreathingMusclesthatattachtotheribcageandthoraxthatcanbeusedtoaugmenttheactionofthediaphragmforinhalationandexhalation.Theseincludetherhomboids,pectorals,quadratuslumborum,sternocleidomastoid,andintercostals(amongothers).
ActiveinsufficiencyAconditioninwhichamuscleisshortenedorlengthenedtoapointwhereitcannolongereffectivelymoveajoint.Forexample,inKurmasanathehipsarefullyflexedandsothepsoasmuscleisshortenedtoapointwhereitcannoteffectivelyflexthehipsfurther.Atsuchtimes,otherpartsofthebodymustbeusedforleverage,suchasthearmsundertheknees.
AdductionMovingtowardthemidline.
AgonistThemusclethatcontractstoproduceacertainactionaboutajoint(sometimesreferredtoastheprimemover).Forexample,thebrachialiscontractstoflextheelbowjoint.
AlveoliSac-likesphericalstructureswiththinmembrane-likewallsthroughwhichgasexchangeoccursinthelungs.
AnatomyThestudyofthestructureoflivingthings.Musculoskeletalanatomystudiesthebones,ligaments,muscles,andtendons.
AntagonistThemusclethatopposestheactionoftheagonistmuscleandproducestheoppositeactionaboutajoint.Forexample,thehamstringsaretheantagoniststothequadricepsforextendingtheknee.
AnteversionTiltingforward.
AponeurosisAfibrousthickeningoffasciathatformstheattachmentformuscles.Forexample,theabdominalmusclesattachtothelineaalba,anaponeuroticthickeningatthefrontoftheabdomen.
AppendicularskeletonComposedoftheshoulder(pectoralgirdle)andupperextremitiesandpelvisandlowerextremities.
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AsanaSanskrittermforbodypositioninyoga(yogasana).
AutonomicnervoussystemPartofthenervoussystemthatfunctionslargelyunconsciouslytocontrolbreathing,heartrate,bloodpressure,digestion,perspiration,andotherfunctions.Itisdividedintothesympathetic(fightorflight)andparasympathetic(restanddigest)nervoussystems.
AxialskeletonComposedoftheskull,spine,andribcage.
BandhaSanskrittermreferringtobinding,locking,orstabilizing.Co-activatingmusclegroupscanbeusedtoformbandhasinyogapostures.
BiomechanicsTheapplicationofmechanicalphysicstothebody.Forexample,contractingthebicepsflexestheelbowjoint.
CarpalsThebonesofthewrist,includingthescaphoid,lunate,triquetrum,hamate,capitate,trapezoid,andtrapezium.
CenterofgravityThecenterofanobject’sweightdistributionandatwhichpointanobjectisinbalance.
CenterofgravityprojectionAnextensionoftheforceofgravitydownwardandawayfromthebody.Forexample,inWarriorIIIthecenterofgravityisprojectedoutthroughthearmsandthebackleg,balancingthepose.
ChakraWheel-likecentersorconcentrationsofenergywithinthesubtlebody.Theymaycorrespondtocollectionsofnervessuchasthelumbosacralplexus(forthefirstandsecondchakras).
Closedchaincontraction/movementTheoriginofthemusclemovesandtheinsertionremainsstationary.Forexample,thepsoascontractstoflexthetrunkinTrikonasana.
Co-contraction/co-activationSimultaneouslycontractingagonistandantagonistmusclestostabilizeajoint.Forexample,co-activatingtheperoneuslongusandbrevisandthetibialisposteriormusclesstabilizestheanklejoint.
CoremusclesComposedofthetransversusabdominis,internalandexternalobliques,rectusabdominis,erectorspinae,psoas,gluteusmaximus,andpelvicdiaphragm.
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DrishtiSanskrittermforfocusofvisionorgaze.
EccentriccontractionThemusclegeneratestension(contracts)whilelengthening.
ErectorspinaeThegroupofthreedeepbackmusclesthatrunparalleltothespinalcolumn,includingthespinalis,longissimus,andiliocostalismuscles.
EversionRotatingthesoleofthefoot(viatheankle)awayfromthemidlineofthebody.Thisisassociatedwithpronation(internalrotation)oftheforefoot.
ExtensionJointmovementthatincreasesspaceanddistancebetweenskeletalsegments,bringingthemfartherapart.
FacilitatedstretchingApowerfulmethodofstretchinginwhichthemuscleisfirsttakenouttoitsfulllengthandthencontractedforseveralmoments.ThisstimulatestheGolgitendonorganandproducesthe“relaxationresponse,”causingthemuscletorelaxandlengthen.ItisalsoknownasPNF.
FasciaConnectivetissuethatsurrounds,separates,andbindsmusclestoeachother.Thiscanalsoformanaponeurosisformuscleattachment.
FlexionJointmovementthatdecreasesspacebetweenskeletalsegmentsanddrawsthemclosertogether.
FloatingribsFivepairsofribsthatarticulateposteriorlywiththevertebraeandattachtothecostalcartilageanteriorly.
ForefootTheregionofthefootdistaltothemidfoot.Itiscomposedofthemetatarsalandphalangealbones(andtheircorrespondingjoints).Motionincludestoeflexionandextensionanddeepeningofthefootarches.
GlenohumeraljointBallandsocketsynovialjointwherethehead(ball)ofthehumerusarticulateswiththeglenoidfossa(socket)ofthescapula.
GolgitendonorganAsensoryreceptorlocatedatthemuscle-tendonjunctionthatdetectschangesintension.Thisinformationisconveyedtothecentralnervoussystem,whichthensignalsthemuscletorelax,providing“slack”inthemuscle.Thisprotectsagainstthetendonbeingtornfromthebone.TheGolgitendonorganiscentraltoPNForfacilitatedstretching.
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HindfootTypicallyreferstothecalcaneousandtalusbones.Thejointforthehindfootisthesubtalarjoint,whichisresponsibleforevertingandinvertingthefoot.Forexample,thehindfootisinvertedinthebackleginWarriorI.
IliotibialtractFibrousfascialstructurethatrunsontheoutsideofthethighandblendsintothelateralportionofthekneecapsule.Thisformstheattachmentforthetensorfascialataandpartofthegluteusmaximusmuscles.
ImpingementNarrowingorencroachmentofthespacebetweentwobones.Itcancauseinflammationandpain.Forexample,anerverootcanbecomeimpingedbyaherniatedintervertebraldisc.Youcanalsohaveimpingementbetweenthehumeralheadandtheacromion,causingpainintheshoulder.
InsertionThedistalsitewhereamuscleattachestoabone(viaatendon),usuallyfartherfromthemidlineofthebodyandmoremobilethanthemuscleoriginatitsoppositeend.
InversionRotatingthesoleofthefoottowardsthemidlineofthebody(turningitinward).Thisisassociatedwithsupination(externalrotation)oftheforefoot.
IsometriccontractionThemusclegeneratestensionbutdoesnotshorten,andthebonesdonotmove.
IsotoniccontractionThemuscleshortenswhilemaintainingconstanttensionthrougharangeofmotion.
KriyaSanskrittermforactionoractivity.
LeverageCreatingamechanicaladvantagebasedonthelengthofthelever.Forexample,placingthehandontheoutsideofthefootinParivrttaTrikonasanausesthelengthofthearmforleveragetoturnthebody.
LineofactionAlinethroughwhichforcesactoraredirectedwithinthebody.Forexample,thereisalineofactionextendingfromthetipsofthefingerstotheheelinUtthitaParsvakonasana.
MetacarpalsTheintermediateregionofthehandbetweenthecarpus(wrist)andthefingers,i.e.,thefivebonesofthepalmsofthehands.
MidfootTheintermediateregionofthefootbetweenthehindfootandforefoot.
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Itiscomposedofthenavicular,thecuboid,andthreecuneiformbones.Motionincludescontributiontosupinationandpronationoftheforefoot.
MudraSanskrittermforseal;similartoabandha.Itisoftenperformedwiththehandsbybringingthefingertipstogetherinaspecificway.Othermudrasarecreatedbycombiningbandhasthroughoutthebody.
MusclespindleAsensoryreceptorwithinthemusclebellythatdetectschangesinlengthandtensioninthemuscle.Thisinformationisconveyedtothecentralnervoussystemwhichcanthensignalthemuscletocontracttoresiststretching.Thisreflexprotectsagainsttearingthemuscle.
Openchaincontraction/movementTheinsertionofthemusclemovesandtheoriginremainsstationary.Forexample,thedeltoidscontracttoliftthearmsinWarriorII.
OriginTheproximalsitewhereamuscleattachestoabone(viaatendon),usuallyclosertothemidlineofthebodyandlessmobilethanthemuscleinsertionontheboneatitsoppositeend.
ParivrttaRevolving,twisted,orturningversionofapose.Forexample,ParivrttaTrikonasanaistherevolvingversionofTrikonasana(TrianglePose).
PelvicgirdleTheilium,ischium,pubicbones,andpubicsymphysis.
PhysiologyThestudyofthefunctionalprocessesoflivingthings.Mostphysiologicalprocessestakeplaceunconsciouslybutcanbeinfluencedbytheconsciousmind.Examplesincludebreathingandfacilitatedstretching.
PNFProprioceptiveneuromuscularfacilitation.Alsoknownasfacilitatedstretching.(Seefacilitatedstretching.)
PosteriorkineticchainComposedofagroupofinterconnectingligaments,tendons,andmusclesonthebackofthebody.Includesthehamstrings,gluteusmaximus,erectorspinae,trapezius,latissimus,andposteriordeltoids.
PranayamaYogicartofcontrollingthebreath.
PrimemoverThemusclethatcontractstodirectlyproduceadesiredmovement.Forexample,thequadricepscontractstoextendthekneejoint.Thetermis
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sometimesusedinterchangeablywith‘agonistmuscle.’
RadialdeviationTiltingthehandtowardtheindex-fingersideorawayfromthemidlineofthebody.
ReciprocalinhibitionAphenomenonwherebythebrainsignalsanagonistmuscletocontract,andasimultaneousinhibitorysignalissenttotheantagonistmuscle,causingittorelax.Thisphysiologicalprocesstakesplaceunconsciously.
RetroversionTiltingbackward.
RotationJointmovementaroundalongitudinalaxis.Forexample,weexternallyrotatethehumerusbones(longitudinalaxis)toturnthepalmstofaceupinSavasana.
ScapulohumeralrhythmSimultaneousmovementsattheglenohumeralandscapulothoracicjointsthatfunctiontogethertoabductandflextheshoulders.Forexample,scapulohumeralrhythmtakesplacewhenweraisethearmsoverheadinUrdhvaHastasana.
ShouldergirdleTheclaviclesandscapulae.
SynergistAmusclethatassistsandfine-tunestheactionoftheagonistorprimemover.Itcanbeusedtoproducethesameaction,althoughgenerallynotasefficiently.Forexample,thepectineusmusclesynergizesthepsoasinflexingthehipjoint.
TrueribsSevenpairsofribsthatarticulateposteriorlywiththevertebraeandanteriorlywiththesternum.
UlnardeviationTiltingthehandtowardthelittle-fingersideormidlineofthebody.
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CONTRIBUTORSCHRISMACIVOR—aself-taughtcomputerexpertanddigitalartist—istheTechnicalDirectorforBandhaYogaandIllustratorofthebestsellingseries,TheKeyMusclesofYogaandTheKeyPosesofYoga.HeisagraduateofEtobicokeSchooloftheArts,SheridanCollege,andSenecaCollege.Withabackgroundindanceandtraditionalart,aswellascomputergraphicsandanimation,Chrisconsidershimselftobeequallyartisticandtechnicalinnature.WorkingwithDr.LongontheScientificKeysbookseries,hehasdigitallyreproducedthebiomechanicalperfectionofthehumanbody.Withakeeneyeforsubtlelightingandapassionforexcellenceinhisart,Chrissuccessfullybringshisimagerytolife.
KURTLONG,BFA,isanaward-winningfineartistandanatomicalillustratorwhocontributedthefrontandbackcoverillustrations.HeisagraduateoftheUniversityofPennsylvaniaandhasstudiedatthePennsylvaniaAcademyofFineArtsandtheArtStudentsLeagueofNewYork.KurtresidesinPhiladelphiawithhiswifeandtwosons.Forinformationoncommissionsandtoseemoreofhiswork,gotowww.KurtLong.net.
STEWARTTHOMAScontributedtheSanskritcalligraphyandthespecialhand-paintedborderfortheBandhaYogaCodex.Heisanaward-winningartist,calligrapher,print-makeranddesigner.AgraduateofHaverfordCollegeandtheUniversityoftheArtsinPhiladelphia,heservesasCreativeDirectorofFlorida’sEden,aregionalallianceworkingforasustainablefutureforNorthFlorida,andproducesartathisownPalmstoneStudio(www.palmstone.com).
ERYNKIRKWOOD,MA,RYT200,graduatedfromCarletonUniversitywithaMaster’sDegreeinEnglishLiterature.SheleftacorporatecareerasManagingEditorattheCanadianMedicalAssociationtodedicateherlifetothestudy,practice,andteachingofyoga.ErynistheChiefEditoratBandhaYogaandmaintainsanaward-winningBlog.Sheoffersalignment-focusedyogaclassesinOttawa,Canada,andcanbereachedatwww.BarrhavenYoga.com.
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ABOUTTHEAUTHORRAYLONG,MD,FRCSC,beganhisstudyofhumananatomyandscienceatayoungageundertheguidanceofhisfather,DavidMichaelLongJr.,MD,PhD,acardiovascularsurgeonandresearchscientist.HewentontograduatefromTheUniversityofMichiganMedicalSchoolandbecameanorthopedicsurgeon.
RaywasintroducedtothealternativehealingartsbyauthorandmysticRobertA.Johnson,whotaughthimaboutshamanism,dreamwork,andceremony.HebeganpracticingyogawhileamedicalstudentinAnnArbor,Michigan,andaftergraduationtravelledtoIndiatostudywithYogacharyaB.K.S.Iyengar,hisdaughterGeeta,andsonPrashant.DuringhistimeattheIyengarInstitute,RayspentmanyhoursobservinganddocumentingYogacharyaIyengar’spersonalpractice.TheseobservationsformedthefoundationformuchofhislaterworkoncombiningWesternscienceandyoga.
Dr.Longistheauthorofthebestsellingseries,TheKeyMusclesofYogaandTheKeyPosesofYogaandteachesseminarsworldwide.HeiscurrentlypursuinggraduatestudiesinDesignandTechnologyatParsonsTheNewSchoolforDesignandintegratesthesedisciplinesintohisresearchontheartofyoga.RaylivesinNewYorkwithhisFrenchbulldog,Frank.
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