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FirstEdition

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

DANDASANA

JANUSIRSASANA

PASCHIMOTTANASANA

TRIANGMUKHAIKAPADAPASCHIMOTTANASANA

KROUNCHASANA

ARDHABADHAPADMAPASCHIMOTTANASANA

NAVASANA

UBHAYAPADANGUSTHASANA

RESTORATIVEPOSES

VIPARITAKARANI

SAVASANA

MOVEMENTINDEX

ANATOMYINDEX

GLOSSARYOFTERMS

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.

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

FIGURE1TheKeyConceptsshowyouhowtoapplybiomechanicsandphysiologytoyourposes.Readthissectionfirstandreturnhereoftentorefreshyourknowledge.

FIGURE2Theopeningpageforeachposeillustratesthebasicjointactionsandpositionsofthebodyforthatparticularasana.SanskritandEnglishnamesareprovidedforeachposture.Usethispagetoassistyouinlearningthebasicformoftheposeandotherconcisedetails.

FIGURE3Usethepreparatorysectionasaguideforhowtoenterthepose.Ifyouarenewtoyogaorfeelabitstiff,useoneofthesemodificationsforyourpractice.Ingeneral,thepreparatoryposesaffectthesamemusclegroupsasthefinalasana.Youwillbenefitfromtheposenomatterwhichvariationyoupractice.

FIGURE4Eachposecomeswithaseriesofstepsforengagingthemusclesthatpositionthejoints,concludingwithasummaryofthemusclesthatstretch.Musclesthatcontractarecoloreddifferentshadesofblue(withtheprimemoversdeepblue),andthosethatstretcharered.Usetheposesectiontomastertheanatomyofanygivenasana.

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

uponsomegreatnewsequences.UsetheMatCompanionseriestoassistinyouranalysisoftheposes.

KEYCONCEPTS

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.

FIGURE2InPaschimottanasanaweflexthetrunkandhips.Akeyagonist/antagonistrelationshipinthisposeinvolvesthepsoas(whichflexesthehips)anditsantagonist,thegluteusmaximus(whichextendsthem).Activatingthepsoasproducesreciprocalinhibitionofthegluteusmaximus,allowingittorelaxintothestretch.

Krounchasanabeautifullyillustratestheagonist/antagonistrelationshipofthequadricepsandhamstrings.Theraised-legquadricepsactivatetoextendthekneewhilethehamstringsstretch.Youcanextendthekneewiththearms,butconsciouslyengagingthequadricepsproducesreciprocalinhibitionofthehamstrings,relaxingthemintothestretch.Youcannotachievethiseffectusingonlythearmstostraightentheknee.

Now,bringyourattentiontothebentknee.Thequadricepsstretchinthisposition.Ifyouuseonlyyourbodyweighttobendtheknee,youwillnotobtainthephysiologicaleffectofreciprocalinhibitionrelaxingthismuscle.Therefore,occasionallyengagetheagonisthamstringmusclestosqueezethelowerlegagainstthethigh.

FIGURE3UpavisthaKonasanaillustratestheagonist/antagonistrelationshipbetweenthehipabductors(thegluteusmediusandtensorfascialata)andtheadductormusclesthatarestretchingontheinsidesofthethighs.Presstheheelsintothematandattempttodragthemawayfromthemidlinetocontractthetensorfascialataandgluteusmedius.Thisproducesreciprocalinhibitionandsignalstheadductormusclestorelax.

KEYMUSCLEISOLATIONS

FIGURE1Thequadricepsinsertontothetibiaviathekneecapandpatellartendon.Drawthekneecaptowardsthepelvistoengagethismuscle.Thisstraightenstheknee.Inaddition,oneheadofthequadriceps,therectusfemoris,crossesthehipandaidsthepsoasanditssynergistsinflexingthisjoint.

Activatingthequadricepsalignsthekneejoint,helpingtopreventinjurytothecartilage.Italsoproducesreciprocalinhibitionofthehamstrings,allowingthemtorelaxintothestretch.IsolateandengagethismuscleinposessuchasSuptaPadangusthasanaB.

FIGURE2InforwardbendssuchasTriangMukhaikapadaPaschimottanasana,firmlygraspthefootandattempttoraisethearmsupwardstowardthesky.Thisengagestheanteriordeltoids.Becausethehandsaregrippingthefoot,theywillnotmove.Instead,thecontractingdeltoidsdrawthetrunkdeeperintotheforwardfold.Atthesametime,squeezethebent-legcalfagainstthethigh.Thisactivatesthehamstrings,helpingtomaintainalignmentofthekneejoint.

FIGURE3Presstheheelofthestraight-legfootintothematandattempttodragittothesideinTriangMukhaikapadaPaschimottanasana;thatis,attempttoabducttheleg.Thisengagesthetensorfascialataandgluteusmedius,whichinadditiontobeingabductorsofthethigh,areinternalrotatorsofthehip.Thefootremainsfixedonthemat,sotheforceofthecontractionshiftsthebodyweightbacktowardthebentkneeside.Thisforceisalsotransmutedtointernalrotationofthethigh.Usethiscuetobringthekneecapbacktoaneutralpositionfromexternalrotation.

FIGURE4InKrounchasana,pressthepalmontothebentkneeandthenresistasyoutrytoliftthelegintothehand.Thisactivatesthehipflexors,includingthepsoasmuscle.Onceyougetafeelingforengagingthepsoas,youwillbeabletocontractitwithoutusingthehandforresistance.

Notethat,inadditiontoflexingthehip,thepsoasalsotiltsthepelvisforward(anteversion).Thisdrawstheischialtuberositiesbackawayfromtheknee.Seehowthiscuecanbeusedtoaugmentthestretchofthestraight-leghamstrings.

KEYCO-ACTIVATIONS

FIGURE1Co-contracttheelbowflexorsandkneeextensorsinPaschimottanasana.Engagingthebicepsandbrachialismusclesbendstheelbows,drawingthetrunkdeeperintotheforwardfold.Activatingthequadricepsextendsthekneesandproducesreciprocalinhibitionofthehamstrings,allowingthemtorelaxintothestretch.Youcanseehowbothmusclegroupscontributetothefinalpose.

FIGURE2Co-activatethepsoasandrectusabdominisinforwardbends.Acueforengagingthepsoasistosqueezethetorsoagainstthethighs.Contractingthesemusclestogetherflexesboththetrunkandthehips,deepeningthepose.

FIGURE3InSuptaPadangusthasanaA,engagetheglutealstoextendthehipofthelegthatremainsontheground.Dothisbysqueezingthebuttocksandpressingtheheelintothemat.Atthesametime,activatethepsoasanditssynergistsonthelegthatisheldbythehands.Dothisbydrawingthefoottowardstheheadfromthehip.

Co-contractingtheglutealsononelegandthehipflexorsontheotherproducesa“wringing”effectacrossthepelvis,stabilizingit.

FIGURE4Gripthefootandattempttoturnthepalmsupward(supination),lockingtheconnectionbetweenthehandsandthefoot.Co-activatethemusclesoftheforearms,upperarms,andshoulderstodrawthelegdeeperintothestretch.Thenengagethebicepsandbrachialismusclestobendtheelbows.Holdthefoottightlyanddrawthehandsupward(asifyouwereliftinganobjectoveryourhead).Thisactivatestheanteriordeltoids.Externallyrotatetheshouldersbyengagingtheposteriordeltoids,infraspinatus,andteresminormuscles.Finally,drawthescapulaedownthebackbycontractingthelowerthirdofthetrapezius.Thisfreestheneckandhelpstoopenthechest.

FACILITATEDSTRETCHES

FIGURE1Youcantakeco-activationastepfurtherbycontractingthesamemusclethatyouareattemptingtostretch.Thiseccentriccontractioncanbeusedtocreatelengthinamuscle,withatechniquecalledfacilitatedstretching.ThisutilizesaspinalcordreflexarcandisanexampleofcombiningmodernWesternsciencewiththeancientartofHathaYoga.Thetwogotogetherbeautifully.Stretchingappliestensiontothemuscleanditstendon.Anervereceptor(theGolgitendonorgan)islocatedatthemuscletendonjunction.Thisreceptorsensestensionandrelaysasignaltothespinalcord.Thespinalcordthensignalsthestretchingmuscletorelax.Thisreflexarcactsasaprotectivecircuitbreakertopreventthetendonfromtearingatitsattachmenttothebone.

BecauseallskeletalmuscleshaveGolgitendonorgans,thispowerfultechniquecanbeappliedtogainlengthanddissolveblockagesthroughoutthebodyinyogaposes.Useitwithcautionandcare.

FIGURE1SpinalCordReflexArc

FIGURES2&3Facilitatedstretchinginvolvescontractingamusclethatyouarelengthening.ThisincreasesthetensionatthemuscletendonjunctionandrecruitsmoreGolgitendonorgansthandoesstretchingamusclealone.Facilitatedstretchingcausesthespinalcordtosignalthemuscletorelax,inessence,creating“slack”inthemuscle.Youcanthentakeuptheslacktomovedeeperintothepose.

Forexample,inPaschimottanasana,slightlybendthekneesandsqueezethetrunkagainstthethighs.Thengentlypresstheheelsintothematasifyouaretryingtoflexthekneesfurther.ThisengagesthehamstringsandstimulatestheGolgitendonorgansatthemuscletendonjunction.Holdthissteadycontractionforfivetoeightbreathsbeforereleasingit.Thisproducesrelaxationandincreasedlengthinthehamstrings.Thencontractthequadricepstostraightenthekneesandtakeuptheslackcreatedbythereflexarc.Thishastheaddedeffectofproducingreciprocalinhibition,whichfurtherrelaxesthehamstringsintothestretch.

FIGURES4&5Followthesamestepsinthisposewiththequadratuslumborumanderectorspinae.First,bendforwardtostretchthesebackmuscles.Holdthestretchbybendingthearms,andthenattempttoarchtheback.Thisincreasestensionatthemuscletendonjunctionoftheerectorspinaeandquadratuslumborum,stimulatestheGolgitendonorgans,andultimatelyrelaxesthesemuscles.Holdthearchofthebackforfivetoeightsmoothbreaths.Thenengagetheabdominalsandusethearmstodrawyourselfdeeperintothepose,takingadvantageofthenewlengthcreatedbythereflexarc.Activatingtheabdominalsalsoproducesreciprocalinhibitionofthebackmuscles,relaxingthemintothestretch.

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.

FIGURE8Remembertoengagetheagonistmusclesthatproducetheformofthepose.InHanumanasana,contracttheforwardlegquadricepsandpsoasandtheback-leggluteusmaximusandhamstrings.Thisproducesreciprocalinhibitionofthemuscleswelengthenedinthefacilitatedstretch,allowingthemtorelaxmoredeeplyintothepose.

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.

bandhabyliftingtheperineumtoengagethemusclesofthepelvicfloor.

FIGURE3TrythefollowinginArdhaBadhaPadmaPaschimottanasana.Contractthebicepsandbrachialismusclestobendtheelbowonthesidethatisgraspingthestraight-legfoot.Simultaneouslyattempttostraightentheelbowthatisholdingthebent-legfootbyengagingthetriceps,asshown.Feelthestabilizingeffectofco-contractingthesemuscles.Thenaddthemusclesofthepelvicfloortocreatemulabandha.Notehowactivatingthebicepsandtricepsmakesiteasiertoengagethemusclesofthepelvicfloor—aprocessknownasrecruitment.

FIGURE4ThereareseveralbandhasavailableinPadmasana,orLotusPose.Trytheseandfeelhowtheposecomesalive,especiallyifLotusiseasyforyou.Beginbypressingthelowersidelegagainsttheupperside(wherethelowerlegscross).Thisengagesthegluteusmaximusanddeepexternalrotatorsofthelowersidehip.Atthesametime,pressthetoplegintothelowerone.Thisactivatesthegluteusmediusandtensorfascialataofthetopleg.Feelhowthisstabilizesthepose.

FIGURE5Next,hookthetopsofthefeetoverthethighsbycontractingtheperoneuslongusandbrevismusclesonthesidesofthelowerlegs,aswellasthetibialisanteriorandtoeextensors.Thisholdsthefeetinplace.

FIGURE6Withthefeetconstrainedonthethighs(asillustratedinFigure5),attempttostraightenthekneesbyengagingthequadriceps.Thequadricepsaremuscularstabilizersoftheknees.ContractingtheminLotussolidifiestheposeandmaintainscongruencyofthekneejoint.Thishelpstoprotectagainstinjurytothecartilage.

FIGURE7Finally,engagethemusclesofthepelvicfloortoactivatemulabandha.AcueforthisistoperformtheKegelmaneuver.Notehowcombiningthebandhasdescribedabovewithmulabandhastrengthensit.Thisisduetorecruitment.Engagingeasyto-accessmusclesaddstotheforceofmusclesthatarehardertocontractatwill(suchasthosethatcreatemulabandha).

SUMMARYWecanseefromthissectionthattheconceptofalockorbandhacanbeextendedbeyondthemorefamiliarmula,udyana,andjalandharabandhas.Infact,youcanuseco-activationofmusclegroupstocreatebandhasthroughoutthebodyinyogaposes.Theselockscanbeemployedtostabilizearticulations,stimulatespinalcordreflexarcs,andenablemovementinrelativelyimmobileregions,suchasthesacroiliacjoint.

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.

STEP1Definethepositionofeachjointinthepose.Thiswillguideyoutothemusclestoengage.Lookatthemajorjoints,includingtheshoulders,elbows,hips,knees,andtrunk.

Forexample,inJanuSirsasana,thestraight-leghipflexesandthekneeextends.Thebent-leghipflexes,abducts,andexternallyrotates.Thetrunkflexes.Theshouldersflexandexternallyrotate...andsoonthroughoutthe

flexes.Theshouldersflexandexternallyrotate...andsoonthroughoutthebodyinthepose.

STEP2Identifytheprimemovermusclesthatactonthejointstocreatethepose.Contractthesemusclestoalignandstabilizetheskeleton.

Forexample,contractthequadricepstoextendthekneeandthepsoastoflexthehip.

STEP3Identifytheantagonistmusclesoftheprimemovers.Stretchthesemusclestocreateflexibility.Usefacilitatedstretchingandreciprocalinhibitiontorelaxthesemusclesandincreasetheirlength.

Forexample,contractingthequadricepsandpsoasmusclesofthestraightlegsignalsthehamstringsandgluteusmaximusofthatsamelegtorelaxintothestretch.

STEP4Expandthechest.Usethecuesinthisbooktotrainyourselftoisolateandengagetheaccessorymusclesofbreathing.

Forexample,drawtheshoulderbladestowardthemidlineandtheshouldersawayfromtheearsbyengagingtherhomboidsandlowertrapezius.Thenliftandexpandthechestbycontractingthepectoralisminorandserratusanteriormuscles.

STEP5Createabandha.This“locks”orstabilizesthepose,strengthensthemuscles,andstimulatesthenervoussystem.

Forexample,engagethestraight-legpsoasbysqueezingthetorsoagainstthethigh.Atthesametime,activatethebent-leggluteusmaximusbycontractingthebuttocks.HoldthisactionforabreathortwoandfeelhowitstabilizesthepelvisinJanuSirsasana.

HIPOPENERS

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.

Thetrunkextendsslightly.Theshouldersflexslightly.

SukhasanaPreparationStretchtheadductorgroupontheinsidesofthethighswithposessuchasBaddhaKonasanaandUpavisthaKonasana.Usefacilitatedstretchingtolengthentheinternalrotatorswiththecradlestretch.

Liftthechestbyfixingthehandsonthekneesandattemptingtopullback.Thearmswillnotmovesothechestisdrawnforwardbyclosedchaincontractionofthelatissimusdorsi.Thisdrawsthevertebralcolumnoverthepelvisandexpandsthechest.

STEP1Activatethepsoasmusclesbypressingdownonthekneeswhiletryingtoliftthem.Thisproducesaclosedchaincontraction,wherebytheoriginofthepsoasmoves(nottheinsertion),liftingthelumbarandtiltingthepelvisforward.Thissynergizestheactionofthequadratuslumborumonthelumbarspine.Visualizethesartoriuscontractingtoflex,abduct,andexternallyrotatethehips.Thismusclealsoassiststhepsoasintiltingthepelvisforward.

STEP2Bendthekneesbyengagingthehamstrings.Werelaxthesemusclesonceintheposebutoccasionallyreturntothemtorefinethepositionofthelegsandre-establishcongruencyofthekneejoints.

STEP3Thetensorfascialataandgluteusmediusactivatetoabductthethighstowardthefloor.Notethatthesemusclesareinternalrotatorsofthehips.Sukhasanaexternallyrotatesthehips.Accordingly,preparefortheposebystretchingthetensorfascialataandgluteusmediustolengthentheirinternalrotationcomponents.Thenengagethesamemusclestoabductthehips.

Tuckthetailbonewhileturningthethighsoutwardtoengagethedeepexternalhiprotators.Refinetheposebygentlypressingtheouteredgesofthefeetintothemat.Thisactivatestheperoneuslongusandbrevismusclesatthesidesofthelowerlegs.

STEP4Placethehandsonthekneesandpronatetheforearmstoturnthepalmsdown,engagingthepronatorsteresandquadratus.Contractthetricepstoattempttostraightentheelbows.Engagetheinfraspinatusandteresminormusclestoexternallyrotatetheshoulders.Theposteriordeltoidssynergizethisaction.Thenpullwiththehandstodrawthechestforward,activatingthelatissimusdorsiinaclosedchainfashion,asshown.

STEP5Drawtheshoulderbladestowardthemidlinebycontractingtherhomboids.Thisopensthechestandstabilizesthescapulaeinplace,preparingforStep6.Activatethelowerthirdofthetrapeziustodrawtheshoulderbladesdowntheback.

STEP6Stabilizethescapulaetowardthemidlineoftheback.Thenlifttheribcagebyengagingthepectoralisminor.Thecueforactivatingthismuscleistoattempttorolltheshouldersforward.Becausetheshouldersarefixedinplacebytherhomboids,theywillnotactuallyrollforward.Instead,thecontractionofthepectoralisminorliftstheribsandopensthechest.

Expandthechestfurtherbyengagingtheserratusanterior.Notehowthismusclealsooriginatesfromthescapulaandattachestotheribs(likethepectoralisminor).Accordingly,whenthescapulaearetetheredinplacebytherhomboids,engagingtheserratusanteriorliftsandexpandsthechest.Thecueforcontractingthismuscleistovisualizepressingthehandsoutwardagainstadoorframe.

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

BASICJOINTPOSITIONS

Thehipsflex,abduct,andexternallyrotate.Thekneesflex.Theanklesareneutral.Thetrunkextends.Theshouldersflex,adduct,andexternallyrotate.Theelbowsflex.

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.

STEP1Flexthekneesbyengagingthehamstrings.Contractingthehamstringsnotonlybendsthekneesbutalsotucksthetailboneunder,becausethehamstringsoriginatefromtheischialtuberositiesonthebackofthepelvis.RememberthatthehipsexternallyrotateinBaddhaKonasana;tuckingthetailboneunderturnsthehipsoutwardandsynergizesexternalrotation.Thesartoriusmusclerunsfromthefrontofthepelvistotheinnerknee.Itflexes,abducts,andexternallyrotatesthehip.Whencontracted,thesartoriusfeelslikeacordatthefrontofthepelvis.ItsnamederivesfromtheLatinfor“tailor,”becausetailorsusedtositcross-leggedwhiletheyworked.Notethatthismusclealsocrossesthekneeandthusaidsthehamstringsinflexingandstabilizingthisjointinthepose.

Engagethepsoastoflexandexternallyrotatethehips.Acueforthisactionistopressthehandsonthekneesandthenattempttodrawthemtowardthebodywhileresistingwiththehands.

STEP2Squeezethesidesofthebuttockstoabductandexternallyrotatethehips,drawingthekneestowardthefloor.Thegluteusmaximusexternallyrotatesthehipswhilethegluteusmediusandtensorfascialataabductthem.Activatingthesemusclesstimulatesreciprocalinhibitionoftheadductorgroupontheinnerthighs,allowingthemtorelaxintothestretch.Youmaynotetheparadoxincontractingthegluteusmediusandtensorfascialata,sincetheyalsointernallyrotatethehips.InBaddhaKonasana,theprimaryactionofthesemusclesistoabductthefemurs.Certainfibersofthesemusclesmustalsobestretchedtoallowfortheexternalrotation,asdescribedinthepreparation.

Notethatwhenthehipsarefullyabducted,thecontractileforceofthetensorfascialataandgluteusmediusisfarless,becausethesemusclesareshortenedalmostcompletely.Atthispointitbecomesnecessarytoengagethehamstringsandusethehandstodrawthefeetclosertothepelvisandthekneesclosertothefloor.Thegluteusmedius,tensorfascialata,andgluteusmaximus(thefibersthatattachtotheiliotibialband)acttogethertoprovidethatextrainchofabductioninthepose.(Theiliotibialbandisafibrousribbon-liketendonthatrunsfromtheupperthightojustbelowtheknee.Boththetensorfascialataandthegluteusmaximusinsertontoit.Itabductsthehipandstabilizestheknee.)

STEP3Flextheelbowsbycontractingthebicepsandbrachialismuscles.Thisdrawstheheelsclosertothepelvis.ThenengagethemusclesdescribedinSteps4and5.

STEP4Drawtheshouldersdownthebackwiththelowertrapeziusandretracttheshoulderbladestowardthespine,usingtherhomboids.Notehowthisexpandsthechestforwardand,withthehandsholdingthefeet,bringstheheelsclosertothepelvis.Combinethisactionwithextendingtheback,asdescribedinStep5.

STEP5Activatetheerectorspinaeandquadratuslumborummusclestositstraightandtall.Engagingthesemusclestransmitsaforcetothehands,whichholdthefeet,anddrawsthefeetclosertothepelvis,increasingthestretchoftheadductorgroupontheinnerthighs.Notethatarchingthelowerbackalsotiltsthepelvisforward,pullingonthehamstringsattheirattachmentonthesittingbonesanddrawingthelowerlegsinclosertothethighs.

SUMMARYAlloftheseinterrelatingsubplotsoftheposecombinetostretchtheadductormusclesontheinnerthighsandthefibersofthegluteusmedius,gluteusminimus,andtensorfascialatathatinternallyrotatethehips.RemembertobalancethisstretchbyreturningtoDandasanaafterthepose,andfeelhowpracticingBaddhaKonasanaimprovesyourDandasana.

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

Thehipsflex,abduct,andexternallyrotate.Thekneesextend.Theanklesareneutral.Thefeetevert.Thetrunkflexesforward.Thecervicalspineextends.Theshouldersextend,abduct,andexternallyrotate.Theelbowsflex.Thewristsflex.

UpavisthaKonasanaPreparationBeginbylinkingtheupperandlowerextremities.Ifyoucannotreachthefeetwiththehands,usebelts.Bendthekneestoreleasethehamstringsattheirinsertionsonthelowerlegs.Drawthetrunkdowntowardsthefloor.Thismovestheoriginsofthehamstringsattheischialtuberositiesupandback,takinguptheslackinthesemusclescreatedbybendingtheknees.Thenstraightenthekneestotakethehamstringsouttolengthattheirinsertions,andfeelthestretch.Bendtheelbowstopullyourselfforward.

Asyougainflexibility,tossthebeltsasideandreachforwardtotakethefeet,bendingthekneesonceagaintoreleasethehamstrings.Holdontightwiththehands,andthenstraightenthekneestopullthetrunkforward.

PlanyourexitfromUpavisthaKonasanabybendingtheknees.Thenconsciouslyengagethelowerbackmusclestositup.Usethehandstoadductthelegsbacktothemidline,andtakeDandasana.ThisbalancestheintensehipabductionandtrunkflexionofUpavisthaKonasanawithadductionandmildspinalextension,respectively.Stabilizeyourbodyfirstandcomeoutoftheposewithgraceandcontrol.

STEP1Onceyouareinthegeneralformofthepose,useyourknowledgeofbiomechanicstodeepenitinpreciseandmeticulousways.Surprisingenergeticopeningscantakeplaceinmillimetersgainedonthephysicallevel.Forexample,whenthepsoasisinafullycontractedstate,itcannotgenerateadditionalforcetoflexthetrunkfurther.Itmustfirstbetakenouttolengthtoregaincontractileability.Gainthislengthbyengagingtherectusabdoministoflexthelumbarspine.Thencontractthepsoastodrawthetrunkdeeperintothepose.

Theadductorslongusandbrevisandthepectineusaresynergistsofthepsoasforhipflexion.Acueforactivatingthesemusclesistofixthefeetonthematandattemptto“scrub”themtowardoneanother.Thematpreventsthefeetfrommoving,buttheactionengagesthehipflexors.Feelhowyoumovedeeperintotheposewiththiscue.

STEP2Straightenthekneesanddrawthekneecapsupbycontractingthequadriceps.Thistakesthehamstringsouttolengthfromtheirinsertionsonthelowerlegsandalsostimulatesreciprocalinhibitionofthesemuscles,allowingthemtorelax.Consciouslyrelaxthemaswell.Engagethegluteusmediusandtensorfascialatatodrawthelegsawayfromthemidline(abduction).Notethatwhenyoustretchamuscle,itwillpullontheboneatitsinsertion.Thisiswhystretchingthegluteusmaximusoftenresultsinexternalrotationofthethigh.Counterthisbyturningthethighsinwardsothatthekneecapsfaceup.Rememberthatthehipabductors,thetensorfascialataandgluteusmedius,alsointernallyrotatethethighs.Engagethemtocreatethisaction.Thetensorfascialatasynergizesthequadricepsinstraighteningtheknees.

STEP3Evertthesolesofthefeetbytiltingthefeetoutward,activatingtheperoneuslongusandbrevismuscles.Contractthelongandshorttoeextensorstoliftthetoes.Dynamizethearchesbyengagingthetibialisposteriormuscles,andfeelhowtheseactionscombinetostabilizetheanklesandopenthesolesofthefeet.

STEP4Firmlygraspthefeetandattempttoturnthepalmsup.Thisengagesthesupinatorandbicepsmuscles.Whileyouwon’tactuallyturnthehands,you’llcreatearotationalforcethatdrawsyouthatmillimeterortwodeeperintothepose.Flextheelbowsbycontractingthebicepsandbrachialismuscles.Notethatthebicepsalsosupinatetheforearms.Flexthewrists.Holdtightlyontothefeetandtrytoliftthehandsstraightupfromtheshoulders.Yourhandswillnotmove,butthisactionengagesthelateralandanteriorportionsofthedeltoidsandflexesthetrunkdeeper.Finally,usethelowertrapeziustodrawtheshouldersawayfromtheears,andfeelhowthisopensthechestforward.

SUMMARYAlloftheseactionsorchestratetostretchtheentireposteriorkineticchain,fromthefeettothetopofthespine.Straighteningthekneesstretchesthegastrocnemiusandhamstringmuscles.Flexingthehipsstretchesthehamstrings,gluteusmaximus,andposteriorfibersofthegluteusmedius.Flexingthetrunkstretchesthequadratuslumborumanderectorspinae.EngagingtheantagonistmusclesasdescribedinSteps1through4createsreciprocalinhibitionofallofthesemuscles,allowingthemtorelaxintothepose.

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.

Thehipoftheheldlegflexes,abducts,andexternallyrotates.Thekneesextend.Thetrunkextendsandthecervicalspinerotates.Theshoulderontheheld-legsideabductsandexternallyrotates.Theelbowextends.Theothershoulderadductsandinternallyrotates.Theelbowflexesslightly.Theforearmpronates.

SuptaPadangusthasanaBPreparationIfyou’reunabletoreachthefoot,useabelttotethertheabductedleg.Withincreasedflexibility,graspthebigtoewiththethumbandfirsttwofingers.

Feelhowbendingtheelboworliftingthearmincreasesthestretchatthebackoftheleg.Keeptheotherlegbentinthebeginning,andrestthepalmonthethigh.Thenstraightenthekneeandextendthehipbycontractingthequadriceps,gluteals,andlowerbackmuscles.Pressthehandintothefrontofthethightofurtherstabilizetheleg.

AddTrikonasanainthepreparationtostretchthehamstringsfromadifferentorientationandtoimproveyourunderstandingoftheinterrelatednessoftheposes.

STEP1Flexandexternallyrotatethehipoftheliftedleg,usingthepsoasanditssynergist,thesartorius.Notehowthepsoaswrapsoverthefrontofthepelvis.Contractingthismuscletiltsthepelvisforward,whileatthesametimeflexingandexternallyrotatingthefemur.Thisisanexampleofcoupledjointmovement.Engagethequadricepstostraightentheknee.

STEP2Usethemusclesthatabductandelevatetheshoulder—theupperpectoralismajorandthelateraldeltoids—toliftthefoot.Onceyoufeelthesemusclescontract,focusonthemtorefineandstabilizethelift.Externallyrotatetheforearmbyengagingthesupinatormuscleandslightlybendtheelbowbycontractingthebicepsandbrachialis.Theseactionsintheupperextremitycombinetolifttheleg,illustratinghowtousemusclesthataredistantfromthetargetedjoint(here,thehip)tomovethatjoint.

STEP3Thereisatendencyforthebottomfoottoliftoffthefloor.Extendthehipbysqueezingthebuttockstocontractthegluteusmaximus,andarchthelowerbacktoengagetheerectorspinaeandquadratuslumborummuscles.Synergizethisbyengagingthehamstringsandadductormagnustoextendthefemurandpressthefootdownontothemat.

STEP4Activatethequadricepsofthebottomlegtoextendtheknee.Youcanusethecue“liftthekneecaptowardthepelvis”toengagethismuscle.Turntheankleoutward,evertingthesoleofthefootandopeningitbycontractingtheperoneuslongusandbrevismuscles.Stabilizethisactionbycreatinganinversionforceontheanklewiththetibialisposteriormuscle.Extendthetoestodynamizethearch.Presstheheelintothematandattempttodragthefoottowardtheside.Thisengagesthetensorfascialataandgluteusmediusandinternallyrotatesthelegandfoot.

STEP5Pressthehanddownontothethightoactivatethelatissimusdorsiandlowertwo-thirdsofthepectoralismajor.Straightentheelbowbycontractingthetriceps.Pronatetheforearmandengagethewristflexorstopressthepalmintotheleg.

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.

Theforearmssupinate.Thewristsflex.

SuptaPadangusthasanaPreparationInthebeginning,useabelttotethertheupper-legfootandmaintainthebottomlegbent,asshown.Therearestretchreceptorsinthemusclebellycalledmusclespindlesthatdetectchangesinlengthandtension.Whenamusclestretches,thesereceptorsinitiateasignalfromthecentralnervoussystemthattellsthemuscletocontracttoprotectitself.Engagingthemusclesthatproducethegeneralformoftheposecausesthemusclespindletoacclimate.Thecontractilesignalfromthespinalcordthendecreases,allowingrelaxationintothepose.Asyoubecomemoreflexible,graspthefootwiththehands.Bendtheelbowssothattheforceofcontractingthebicepsisdirecteddownthroughthelongaxisofthetibia.Nowstraightenthebottomlegandextendthehiptocompletetheasana.

STEP1Usethepsoasanditssynergists,thepectineusandadductorslongusandbrevis,toinitiateflexionofthehip.Notethatonceyouaredeepwithinthepose,thesemuscleshaveminimalimpactonincreasingthisaction.Becausethereismaximumoverlapofthecross-bridgesinthemuscles,theyareincapableofgeneratingmuch,ifany,additionalcontractileforce.Atthispoint,thehipisfurtherflexedbytheactionoftheupperextremitiespullingdownthroughthefoot.

STEP2Graspthefootwithbothhandsandimagineraisingthearmsoverheadinfrontofyou.Usethiscuetoactivatetheanteriordeltoids,whichflextheshouldersandtherebydrawthehipdeeperintothepose.Thenbendtheelbowsbycontractingthebicepsandbrachialismuscles.Alignthehandssothatthedirectionoftheforcefrombendingtheelbowsisdrawndownthroughthelongaxisofthetibia.

STEP3Holdthefootwiththehandsandcontracttherectusabdoministoflexthetrunktowardthethigh,pullingthefootdeeperintothearmpit.FixthefootinthispositionwiththearmsandfollowtheinstructionsinStep4.

STEP4Extendthehipofthebottomlegandarchtheback.InStep3webroughtthetorsotothethighbycontractingtheabdominalsandheldtheleginthispositionwiththearms.Herewefollowthisactionwithengagingtheerectorspinaeandquadratuslumborum.Archingthebacktiltsthepelvisforward,deepeningthestretchofthebent-legglutealsandhamstrings.

STEP5Contractthestraight-leggluteusmaximustoextendthehip.Asideeffectofengagingthismuscleisthatthethighandfootwillrolloutward;we’lladdressthisinamoment.Activatethequadricepstostraightentheknee.Thenpresstheheelintothefloorandattempttodragittotheside(abduction).Theheelisfixedonthemat,soitwon’tactuallymovetotheside;however,thesamemusclesthatabducttheleg(thetensorfascialataandgluteusmedius)alsorotateitinward.Thusscrubbingtheheeltothesideinternallyrotatestheleg,bringingthekneecaptofacestraightupward.

SUMMARYThispostureisa“lyingdown”(supta)versionofadeeplunge.Itstretchesthebent-leggluteusmaximusandhamstrings,especiallyintheregionoftheiroriginontheischialtuberosity.Theflexorsofthebottomleghipalsostretchbytheactionsusedtoextendthatleg.Thesemusclesincludethepsoas,pectineus,adductorslongusandbrevis,rectusfemoris,andsartorius—allmusclesthatcrossthehipjointatthefrontoftheleg.

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.

musclessection.

BASICJOINTPOSITIONS

Thehipofthelegonthefloorextendsandinternallyrotates.Theheld-leghipflexes.Thekneesextend.Theheld-legankleplantarflexes.Thefeetevertandthetoesextend.Thetrunkflexes.Theshouldersflex,adduct,andexternallyrotate.Theelbowsflex.Theforearmssupinate.Thewristsflex.

SuptaPadangusthasanaAPreparationUseabelttograspthefootasshown.Bendtheelbowstodrawthelegcloser.Donotrushorforcethestretch,asthiscandamagethehamstrings.Whenyou’reflexibleenough,youcanreachupandtakethefootorlowerlegwiththehands.Graspingthefoot,usetheshouldermusclestoattempttoliftthearmsupwardtowardtheheadanddrawthelegdeeperintothestretch.Duringthistimeyoucankeeptheotherkneebent.Forthefinalpose,straightenthekneeandinternallyrotatethethighofthelegthatremainsonthefloor.

STEP1Activatethehipflexors,includingthepsoas,pectineus,andadductorslongusandbrevis,tobringthelegup.Noticethatwhenthehipisfullyflexed,thesemusclescangenerateverylittleforcebecausetheyarebeyondtheiroptimalcontractilelength.Squeezetheabdomentoflexthetrunktowardtheleg,andcontractthequadricepstostraightentheknee.Thisinitiatesreciprocalinhibitionofthemusclesthatarelengtheningandallowsthemtorelaxintothestretch.

STEP2Graspthefootwiththehandsandattempttoraisethearmsoverthehead.Thisengagestheanteriordeltoidsanddrawsthelegdeeperintothestretch.Externallyrotatetheshouldersbyactivatingtheinfraspinatusandteresminormusclesoftherotatorcuff.Flextheelbowstodrawthelegdeeperintothestretchbyengagingthebicepsandbrachialismuscles.Supinatetheforearmsbyattemptingtoturnthepalmsupwhileholdingthefoot.Thisaddsa“helical”forcefromthefeettotheshouldersthroughtheelbows,creatingawringingeffectthatstabilizesthefootanddrawsthelegdeeperintothepose.

STEP3Contracttheerectorspinaeandquadratuslumborumtoextendthelowerback.Extendingthelowerbacktiltsthepelvisforward.Thismovestheoriginsofthehamstringsbackandawayfromtheirinsertions,stretchingthemuscle.Engagethelowerthirdofthetrapeziustodrawtheshouldersdownandawayfromtheneck.Notehowthisactionbringsthefootclosertotheface.Activatetherhomboidstodrawtheshoulderbladestowardthemidline,expandingthefrontofthechest.

STEP4Thebottomlegtendstoliftoffthefloorandrotateoutwardinthispose.Addresstheliftbycontractingthebuttockstoextendthehip,andengagethequadricepstostraightentheknee.Activatingthegluteusmaximusalsoexternallyrotatesthethigh.Ideallythefootisinaneutralposition,withthekneecapfacingup.Thisrequiresinternalrotationoftheleg.Createthisactionbypressingtheheelintothefloorandattemptingtodragthefootouttotheside.Althoughtheheelwon’tmove,thiscausesthegluteusmediusandtensorfascialatatocontract.Asaresult,thethighturnsinwardtowardneutral.Thetensorfascialataalsocrossestheknee,stabilizingitinextension.

Evertthefootbyactivatingtheperoneuslongusandbrevisonthesideoftheleg.Lookatthedirectionofthesemusclestoseehowtheyopenthesoleofthefootandturnitoutward.Balancethisactionbyengagingthetibialisposterior,whichinvertsthefoot.Co-activatingthesemusclesstabilizestheankle.

SUMMARYTheseactionscreateaprimarystretchofthemusclesatthebackoftheliftedleg,includingthegluteusmaximus,adductormagnus,hamstrings,andgastrocnemius.Thehipflexorsatthefrontofthelegthatremainsontheflooralsostretch,includingthepsoas,pectineus,adductorslongusandbrevis,sartorius,andrectusfemoris.

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.

Thekneesextend.Theanklesplantarflex.Thefeetevert.Thetrunkrotates.Theshouldersabductandexternallyrotate.Theelbowsextend.Theforearmspronate.

SuptaPadangusthasanaPreparationBeginbyusingabelttoholdthefoot,anddrawtheupper-sidelegacrossthebody.Usetheopposite-sideshoulderandarmtoturntheupperbodyandchestawayfromtheleg.Asyougainflexibility,grasptheouteredgeofthefootandpressdownwiththepalmofthehandtoturnthehips.Thenstraightenandextendthelegthatremainsonthefloorbyengagingthebuttocksmuscles.Bracethebodybeforeyoueaseoutoftheasana.UseposessuchasMarichyasanaIIItopreparethetorsoforthetwist.

STEP1Activatethepsoasanditssynergiststoflexthehip(synergistsincludethetensorfascialata,pectineus,adductorslongusandbrevis,andgluteusminimus).Eccentricallycontractthetensorfascialatatopressthesideofthelegintothehand—thiscuemimicsabductingthefemur,oneactionofthismuscle;italsostabilizesandinternallyrotatesthefemurinthehipjoint.Engagethequadricepstostraightentheknee.Extendtheelbowandpronatetheforearm(turnthepalmtofacedown).Extendtheshouldertopressthefoottowardsthefloor,activatingtheposteriordeltoid.Abducttheshouldertodrawthelegupward,contractingthelateraldeltoid.Thisisanexampleofconnectingtheupperandlowerextremitiestodynamizethetwistofthetorso.

STEP2Straightenthelower-sidelegbycontractingthequadriceps.Drawthelegtowardthemidlinetoengagetheadductormagnus.Thismuscleisalsoanextensorofthehipandsynergizesthegluteusmaximusinthisaction.

STEP3Createopposingactionsbetweentheupperandlowerbody.Thisimageshowsthemusclesofthearmpressingdownontothefoot.Turnthepalmdownbyengagingthepronatorsteresandquadratusoftheforearms.Straightentheelbowwiththetriceps.Pressdownontothefootwiththelateralandposteriorportionsofthedeltoid.Drawtheshoulderbladetowardthemidlinebyengagingtherhomboids.

Theserratusanteriorexpandsthechest,drawingtheshoulderandarminthedirectionofthefoot.Atthesametime,extendthelower-sidelegbyactivatingthegluteusmaximus.Notethatthisactionhasthesideeffectofturningthefootoutward.Opposethisbypressingtheheelintothefloorandattemptingtodrawthefootawayfromthemidline.Usingthiscueengagesthetensorfascialataandinternallyrotatesthefemuratthehip,opposingtheexternalrotationalforceofthegluteusmaximus.

STEP4Archthebackonthesideawayfromtheliftedleg.Thiscontractstheerectorspinaeandquadratuslumborummuscles.Tightentheexternalobliquesontheheld-legsidebyturningtheshouldertowardstheoppositehip.Theseactionsincreasethetwistandstabilizethespine.Drawthefree-armshoulderbladetowardthemidlinebycontractingthemajorandminorrhomboids.Thisactionaidstoturntheshoulderintheoppositedirectionofthelowerbody.

STEP5Abducttheshoulderwiththelateraldeltoid,anddrawthehandtowardthefloorwiththeposteriordeltoid.Contractthetriceps.Engagethepronatorsteresandquadratusoftheforearmtoturnthepalmtofacedownwards.Connectthiswiththerhomboidsonthissidetodrawthescapulatowardthemidline,turningtheshouldersandchestawayfromthepelvis.

STEP6Avoidshruggingtheshoulders.Usethelowerthirdofthetrapeziustodrawthemawayfromtheears.Expandthechestanddrawthescapulaetowardthespine.RememberthatinStep3weengagedtheserratusanteriorofthearmthatholdsthefoot.Followthisactionwithcontractingtherhomboidstostabilizetheshoulder.

STEP7Thisimageillustratestheroleoftheadductormusclesalongtheinnerthighs.Thesemusclesdrawtheupperlegacrossthebody,stretchingtheantagonistmuscles,includingthegluteusmediusandtensorfascialata.Onthelower-legside,theadductorsdrawthefemurtowardthemidline;theadductormagnus,whichislocatedmoreposteriorly,helpsthegluteusmaximustoextendthehip.

STEP8Certainofthedeepexternalrotatorsalsoacttoadductthefemur.Theseincludethequadratusfemorisandpiriformis.Usevisualizationtoengagethesemuscles.

SUMMARYAlloftheseactionsculminateinanintensestretchofthemusclesatthebackandsideoftheraisedleg.Flexingandadductingthehipstretchesthemusclesthatopposethisaction,includingthegluteusmaximus,gluteusmedius,tensorfascialata,andhamstrings.Extendingthekneestretchesthehamstringandgastrocnemiusmuscles.Abductingtheshouldersandopeningthecheststretchesthepectoralismajor,andextendingtheelbowslengthensthebicepsandbrachialismuscles.Turningthetorsostretchestheabdominalsandspinalrotators.

KURMASANATORTOISEPOSE

Theancientyogiscreatedaningenioussolutiontostretchinghard-to-accessmuscles—Kurmasana.Inthisposeweconnectthearmsandlegstostretchthelowerbackandhips.Themainstoryhereisthetrunkflexingforward.Linkingtheelbowsbehindthekneescreatesasubplottothisstory.Youcanseethatstraighteningthekneespressesdownonthebacksofthearmsandflexesthetrunkdeeper.Contractthebicepsandbrachialismusclestobendtheelbowsandprotectthemfromhyperextending.Whenthethighspressontotheupperarms,attemptingtobendtheelbowswiththepalmsfixedonthefloordrawsthetorsodeeperintothepose,givingthatextrainchortwoofstretchwhereyogareallyhappens.

BASICJOINTPOSITIONS

Thehipsflexandabduct.Thekneesextend.Theanklesplantarflex.Thefeetevert.Thetrunkflexes.Theshouldersextend,abduct,andexternallyrotate.Theelbowsextend.Theforearmspronate.

KurmasanaPreparationGetafeelingforthestretchbystartingwiththekneesandelbowsbent.Thismaybeasfarasyouwillwanttogointhepose.Thengentlypressthebacksofthekneesintotheupperarms,keepingtheelbowsbenttoprotectthemfromhyperextending.Asyoubecomemoreflexible,movethethighshigheruponthebacksofthearms,abovetheelbows,togaingreaterleverageinpressingthetrunkdownwhenyoustraightentheknees.Useposessuchasthebent-kneeversionofSuptaPadangusthasanatopreparetheglutealsandupperportionofthehamstringsandUpavisthaKonasanatostretchthebackmuscles.

STEP1Contracttheabdominalstoflexthetrunk.Activatethepsoastoflexthefemurs.Thepsoasmajororiginatesfromthelumbarspineand,assuch,aidstodrawthetrunkdeeperintothepose.Beaware,however,thatthehipsarefullyflexedandthatthehipflexorshavelimitedcapacitytocontractfurtherandaddtothismovement.Insituationslikethis,youcanconnecttheupperandlowerextremitiestodeepenthepose.

STEP2Placethearmsunderthelegswiththepalmsonthefloor.Pressthemoundsatthebaseoftheindexfingersdowntopronatetheforearms,usingthepronatorteresandquadratusmuscles.Asyouenterthepose,extendtheelbowsbycontractingthetricepstodeepentheplacementofthearmsunderthelegs.Attempttolifttheelbowsandupperarmbonesagainstthebacksofthelegs.Thisengagesthelateralandposteriorportionsofthedeltoids,flexingthetrunkdeeper.Drawtheshouldersawayfromtheearsbycontractingthelowerthirdofthetrapezius.

STEP3Straightenthekneesbyactivatingthequadriceps.Thispressesthelegsontothebacksofthearmsandcreatesanintensestretchofthebackmusclesandofthegluteusmaximus,themainhipextensor.Thepullofthestretchinggluteusdrawsthethighsintoexternalrotation,turningthekneecapsoutward.Usethetensorfascialatatocounteractthisbyrotatingthefemursinward.Thecueforthisistopresstheheelsintothematandattempttodragthefeetapart.Thefeetwillnotmovebecausetheyareconstrainedonthemat,butthetensorfascialataandgluteusmediuswillcontractandinternallyrotatethefemurs.Ifyoulookunderthetensorfascialatahere,youwillseethegluteusminimus.Thismusclesynergizeshipflexionandinternalrotationandstabilizestheheadofthefemurinthesocket.VisualizeitinactionwhenpracticingKurmasana.

STEP4Dorsiflextheanklesbycontractingthetibialisanteriormuscles.ThefeettendtoturninwardinKurmasana.Toovercomethis,liftthetoesusingthetoeextensorsandevertthesolesofthefeetwiththeperoneuslongusandbrevismusclesontheoutsidesofthelowerlegs.Counterbalanceeversionbyengagingthetibialisposteriortodynamizethearches.Allofthisservestoopenthesolesofthefeet,illuminatingminorchakrasinthisregion.

STEP5Pronatetheforearmswiththepronatorsteresandquadratus.Engagetheflexorscarpiradialisandulnaristoflexthewrists.Attempttobendtheelbowsbycontractingthebicepsandbrachialismuscles.Thisprotectsthemagainsthyperextensionanddeepenstheposeviaclosedchaincontractionofthebiceps.Engagethequadricepstostraightenthekneesandpressthethighsintothebacksofthearms,flexingthetrunkfurther.Thisillustrateshowtoproduceadditionalmovementinthehipsandpelvisbyconnectingthearmsandlegs.

SUMMARYAllofthisworkresultsinafocusedstretchofthelowerbackmuscles,includingthequadratuslumborumanderectorspinae.Thegluteusmaximus,hamstrings,andadductormagnusalsostretch.WhenyoucomeoutofKurmasana,balanceitwithTadasana,aposturethatextendstheback.NoticehowyourTadasanaimprovesafterthisstretch.

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.

Theanklesplantarflex.Thetrunklaterallyflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsextend.Theforearmspronate.

ParighasanaPreparationUseasidebendtostretchthespinalrotatorsandobliqueabdominals;thishelpstopreparethemusclesofthetorso.AnotherposethatcanbeusedforthisisParighasanaIwithabelt,whichalsostretchesthesidebody.

Placethefeetasshown,andraisethearmstoopenthechest;thisaidswithbalance.Thenactivatethehipflexorstodrawthetorsooverthestraightleg,leaningintothepose.Remembertobreathe.Bracethebodytopreparetocomeupbyfirmingtheupper-sideabdominalsandbent-legsidegluteals.Carefullycomeoutofthepose.

STEP1Engagethequadricepstostraightentheknee.Acueforemphasizingthisactionistoliftthekneecaptowardthepelvis.Thetensorfascialataaidstoextendthekneeandstabilizesit.Pressthesoleofthefootintothematbycontractingthegastrocnemiusandsoleusmuscles.Ifthesolewon’tgoflatonthefloor,slightlybendtheknee,placethefootonthemat,andholdittherebypressingtheballofthefootdown.Thisengagesthecalfmuscles.Thencontractthequadricepstostraightentheleg.

Activatingthegastrocnemiusandsoleusmusclesplantarflexesthefootandproducesreciprocalinhibitionofthetibialisanterioratthefrontofthelowerleg,allowingittolengthenintothestretch.Presstheballofthefootintothematandspreadtheweightevenlyacrossthesolebyengagingtheperoneuslongusandbrevismuscles.Balancethisactionwithagentleinversionforceattheanklebycontractingthetibialisposterior.Theseactionscombinetoliftthearchofthefoot.

STEP2Gentlyengagethebent-legquadricepstopressthetopoftheshinintothemat.Becausetherectusfemorisportionofthequadricepscrossesthehip,contractingitconnectsthefrontofthelowerlegtothepelvis,stabilizingit.Next,squeezethebuttockstoactivatethegluteusmaximus,extendingthehipandlengtheningthestructuresatthefrontofthepelvis.Plantarflextheanklebycontractingthegastrocnemiusandsoleustopointthetoesandstretchthemusclesatthefrontofthelowerleg,includingthetibialisanteriorandtoeextensors.Balancethiswitheccentriccontractionofthetibialisanteriorbypressingthetopofthefootintothemat.

STEP3Flexthehipbycontractingthepsoasanditssynergists,thepectineusandsartorius.Thetensorfascialataalongwiththerectusfemorissynergizesthisaction.Thepsoasnotonlyflexesthehip,butalsotiltsthepelvisslightlyforward,drawingthelumbarspinetowardstheleg.

STEP4Slightlyarchthelowerbacktoengagetheerectorspinaeandquadratuslumborum;usethesesamebackmusclesonthelowersidetolaterallyflexthetrunk.Thepsoasmajorsynergizestheactionofthequadratuslumborumonthelumbarspine.Engagethelower-sideobliqueabdominalstodrawthetrunkfurtheroverthestraightleg.

STEP5Straightenthearmsbyactivatingthetriceps.Engagetheanteriorandlateralportionsofthedeltoidstolifttheupperarmbones(thehumeri)overthehead.Thisisforwardflexionoftheshoulders.Externallyrotatetheshoulderswiththeposteriordeltoidsandtheinfraspinatusandteresminormuscles.Thendrawthescapulaeawayfromtheneckbyactivatingthelowerthirdofthetrapezius.Finally,addthepronatorsteresandquadratustocreatea“coiling”effectupanddownthearms.Thecueforthisactionistopressthemoundsatthebaseoftheindexfingerstogether.Notehowthisrotatestheforearmsintheoppositedirectionoftheshoulders(whichexternallyrotate),producingligamentotaxisthroughtheelbows.

STEP6Attempttodragthebent-legkneetowardthefootoftheextendedlegonthemat.Thekneewillnotactuallymovebecauseitisconstrainedonthemat;however,thiscueactivatestheadductorsonthebent-legsideandthehamstringsonthestraight-legside.Balancetheseforcestodrawtheenergyupintothepelvis.

SUMMARYAlltheseactionscombinetostretchthestraight-leggluteusmaximus,hamstrings,andtibialisanterior.Theerectorspinaeontheuppersideofthetrunk,aswellastheobliqueabdominals,lengthenfromlateralflexionofthetrunk.Thetensorfascialataandgluteusmediusonthebent-legsidealsostretch.Rememberthatthesemusclesareabductorsofthehips.TheformofParighasanacreatesanetadduction(ordrawingtowardthemidline)ofthebentleg.Thisstretchestheabductors,asshown.ContractingtheadductorsinStep6producesreciprocalinhibitionofthetensorfascialataandgluteusmedius,allowingthemtolengthenintothestretch.

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.

HanumanasanaPreparationUseachairtosupporttheupperbodyandtakethegeneralformoftheposebyextendingthebackhipandflexingthefronthip.Contractthehipextensorsbysqueezingthebuttocksofthebackleg.Engagethehipflexorsbyattemptingtoliftthefrontleg.Keepthekneesslightlybentinthebeginning.Graduallyallowthebodytodeepenintothepose.Engagingthemusclesthatproducethisformcreatesasensoryimageoftheposeinthebrain.SeeadditionalinstructionsonhowtousefacilitatedstretchingtoobtainHanumanasanaonpage14.

STEP1Activatethegluteusmaximus,hamstring,andadductormagnusmusclesofthebackhiptoextendit.Engagetheerectorspinaeandquadratuslumborumtoliftthespine.Notethecoupledmovementofthehip,sacroiliac,andlumbosacraljointsandhowtheyeachcontributetoextendingthespine.

STEP2ThebacklegtendstorolloutwardinHanumanasanaduetotheexternalrotationcomponentofthegluteusmaximus.Counteractthisbycontractingthegluteusmediusandtensorfascialata.Thecueforthisistopressthetopofthefootintothematandattempttodragitouttotheside.Thefootwon’tactuallymove,butengagingthesemuscleswillinternallyrotatethehipandleg.Activatethequadricepstostraightenthebackknee.Oneofthequadriceps,therectusfemoris,crossesthehipandtiltsthepelvisforward(anteversion).Thisactionsynergizeswiththepsoasontheotherhip,whichwrapsoverthefrontofthepelvisandalsotiltsitforward.Antevertingthepelvisreleasestheanterioriliofemoralligament(alsoknownasthe“anti-Hanumanligament”becauseitcanblockextensionofthebackleg).Sometimesastrongcontractionoftheback-legquadricepsisallthatisneededtogainthelastinchesofthefullpose.Pointthebackfootintoplantarflexionbyengagingthegastrocnemiusandsoleusmuscles.

STEP3Usethefront-legpsoastoflexthehipandtiltthepelvisforward.Toisolatethismuscle,attempttoliftthewholefrontlegofftheground.Thelegwon’tliftbutthepelviswilltiltforwardandthehipwillflexdeeper.Rememberthatthepsoasmajororiginatesfromthelumbarspine.Engagingthismusclenotonlyflexesthehipandtiltsthepelvisforwardbutalsostabilizesthespine.Contractthequadricepstostraightenthefrontknee.Thisinitiatesreciprocalinhibitionofthehamstrings,allowingthemtorelaxintothestretch.Similarly,engagingthepsoascreatesreciprocalinhibitionofthefront-leggluteusmaximus.Thesartoriusandrectusfemorismusclessynergizethepsoasinflexingthehipandtiltingthepelvisforward.

STEP4Thefront-leggluteusmaximusstretchesinthisposeandtendstopullonthefemur,rotatingitoutward.Activatethetensorfascialatatocounteractthisexternalrotationandbringthekneecaptofacestraightup.Acueforthisistopressthefront-legheelintothematandattempttodragitouttotheside.Theheelwon’tmovebecauseitisconstrainedtothemat,buttheactionengagestheinternalrotationcomponentofthetensorfascialata,turningthethighinward.

STEP5Raisethearmsbyengagingtheanteriordeltoids.Externallyrotatetheshouldersbycontractingtheinfraspinatusandteresminormuscles,andengagethetricepstoextendtheelbows.Notethatthelongheadofthetricepsattachestothescapula.Youcanactivatethismuscletorotatethescapulaoutward.Thisdrawstheacromionprocessawayfromthehumerus,allowingthearmtorisehigherupandfurtherback.Getafeelforthisactionbyattemptingtoliftthearmsstraightupinfrontofyouwithoutstronglycontractingthetriceps.Youwillnoticethattheshouldersmeetwithapointofresistancethatpreventsfurthermovement.Thenstronglyengagethetricepsandnotehowyoucangainanextrainchorsoofbackwardmovementwhenyouraisethearms.

STEP6Contractthegastrocnemius/soleuscomplex(notpictured)toplantarflexthefrontankle.Engagetheperoneuslongusandbrevismusclestoeverttheankle.Createaninversioncounterforcetothisactionbyactivatingthetibialisposterior.Notehowthisstabilizestheankleanddynamizesthearchofthefoot.

SUMMARYHanumanasanastretchesthefront-leghamstringsbyflexingthehipandstraighteningtheknee.Thisisoneofthefocalpointsofthepose.Flexingthehipalsostretchesthefront-leggluteals.Thebackhipextends,stretchingthepsoasasitcurvesoverthefrontofthepelvis.Thepectineusandadductorslongusandbrevisalsostretch.Therectusfemorislengthensinthisposebecauseitcrossestheextendedhip.Italsoeccentricallycontractstostraightentheknee.Finally,liftingthechestandextendingthebackstretchestherectusandtransversusabdominismuscles.

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.

Theelbowsflex.

PadmasanaPreparationLengthentheinternalhiprotatorsusingafacilitatedstretch,asshown.Cradlethelowerleginthearmswhileprotectingthekneejointbysupportingitwiththeforearmandelbow.DothisstretchonbothsidesandthenplaceonefootintoHalf-Lotus(ArdhaPadmasana)position.Restthere,andthencomeoutofthepose;takeDandasanatostretchouttheknees.AddArdhaMatsyendrasanaasavariationtofurtherlengthentheinternalrotators.

Whenbothhipshavesufficientflexibility,gentlyplacetheotherfootontopofthelegasshown,hookingthetopsofthefeetontotheupperthighs.BracethekneestocomeoutoftheasanaandstraightenthelegsagaininDandasana.

STEP1Flexthehipsbyengagingthepsoasmuscles.Thecueforthisistopressthepalmsontothekneesandgentlyattempttoliftupintothehands.Thisgivesafeelforactivatingthepsoas.Ideally,thekneesrestinanabductedpositionsothatcontractionofthepsoasisclosedchain(theoriginonthepelvisandlumbarspinemoves,ratherthantheinsertiononthefemur).Asaconsequence,thepelvistiltsforwardandthelumbarspineliftsandextends.Thesartoriusmuscle,runningfromtheanteriorsuperioriliacspinetotheinsideoftheknee,synergizesthetiltofthepelviswhileaidingtoabductandexternallyrotatethehip.

STEP2EngagethehamstringsinLotusPose.Thesearemuscularstabilizersoftheknees(withthequadriceps).ActivatingtheminaposesuchasPadmasanaaidstomaintainjointcongruency,sothatthekneejointretainsitshingequality.Thishelpstoprotectthecartilageandligaments.Pressingtheballofthefootforwardcanalsobeusedtostabilizethekneejoint,asthisactivatesthegastrocnemiusmuscle,whichbyvirtueofcrossingthekneeisalsoamuscularstabilizer.

STEP3Dorsiflexthefootattheankletohookitontothethigh.Thetibialisanteriorandtoeextensorsactivatetocreatethisaction.Slightlyeverttheankleaswellbycontractingtheperoneuslongusandbrevismusclesonthelowersideoftheleg.Thisaidstoprotecttheligamentsontheoutsideoftheanklefromoverstretching.Thenbalanceeversionwithaslightinversionforcebyactivatingthetibialisposterior.Notehowthesemusclescombinetodynamizethelongitudinalfootarch,asshown.Repeatontheotherleg.

STEP4Tuckthetailboneundertoengagethedeepexternalhiprotatorsandthepubococcygeusmuscleofthepelvicdiaphragm.Activatetheabductorsatthesidesofthehips—thegluteusmediusandtensorfascialata—todrawthethighstowardthefloor.

STEP5Externallyrotatetheshouldersbyengagingtheinfraspinatusandteresminormusclesoftherotatorcuff.Theposteriordeltoids(notshown)synergizethisaction.Pressthehandsintothekneesandrotatethehandsoutwardtoactivatethesemuscles(imaginethemotionofwashingawindow).

Drawtheshouldersawayfromtheneckbycontractingthelowerthirdofthetrapezius.Thenadductthescapulaetowardthemidlinewiththerhomboids.Holdtheshouldersinthispositiontoprepareforexpandingthechest.

STEP6Withthescapulaestabilizedtowardthemidlineoftheback,attempttorolltheshouldersforward.Theshoulderswon’tmove,buttheforceoftheactionwillengagethepectoralisminorandlifttheribcage.Expandthechestouttothesidesbycontractingtheserratusanteriormusclesonthesidesoftheribcage.Visualizepushingthehandsintoadoorframetofeelthesemusclescontract.

FORWARDBENDS

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.

Thetrunkextends.Theshouldersadductandexternallyrotate.Theelbowsextend.Theforearmspronate.Thewristsextend.

DandasanaPreparationTherecanbeatendencytoslumpinDandasana.Youcanaddressthisbybendingthekneestoreleasethehamstrings.Noticehowthisfreesyoutoextendthelowerback.Engagethemusclessurroundingthelumbarspinetomaintainthisposition.Pressthehandsdownandliftthechest.Thenstraightentheknees.Ifyourbackmusclesfeeltight,useforwardbendssuchasPaschimottanasanatoprepareforDandasana.

STEP1Flexthehipsbyengagingthepsoasmuscles.Acueforthisactionistopressthehandsontothethighs,squeezethelegstogether,andattempttoliftthemofftheground.Thisallowsyoutofeelthepsoascontracting.Twomuscleswraparoundandsupportthelumbarspine—thepsoasmajorandthequadratuslumborum.Thepsoasmajoractstodrawthelumbarspineforward.Thisactiontakesplaceinconcertwiththequadratuslumborumduetoaneurologicalconnectionbetweenthetwomuscles,sothattheyarestimulatedsimultaneouslytosupportthelumbarspine.Thepelvistiltsforwardasthelumbarspineextendsandlifts.Theanteriortiltofthepelviscombineswiththeflexionofthefemurs,illustratingcoupledmovementbetweenadjacentjoints.Thepectineusandadductorslongusandbrevissynergizeflexingthefemurswhiledrawingthemtogether.

STEP2Straightenthekneesbyengagingthequadriceps.Thesartoriusandrectusfemoriscrossthehips,synergizingthequadricepstoextendtheknees.Engagethetensorfascialata,gluteusminimus,andanteriorfibersofthegluteusmediustointernallyrotatethethighs.Adjusttherotationofthelegssothatthekneecapsfacedirectlyupwardanddonotrollouttotheside.Acueforengagingthesemusclesistopresstheheelsintothematandattempttodragthemapart.Notehowthisactionturnsthethighsinward.

STEP3SeveralactionsconspiretoliftthebackinDandasana.Theerectorspinaeandquadratuslumborumactdirectlyonthevertebralcolumn,extendingit.Slightlyarchthebacktoengagethesemuscles.Pressthehandsintothefloorbycontractingthetricepstoextendtheelbows.Thenrotatetheshouldersoutward.Thisactivatestheinfraspinatusandteresminormusclesoftherotatorcuff.Pressthemoundsatthebaseoftheindexfingersintothefloortoengagethepronatorsteresandquadratusoftheforearms.Theactionsofthearmsandshoulderswillindirectlyliftthespineandsynergizethebackmuscles.

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.

STEP5Contractthepectoralisminortoliftandopentheribcage.Toengagethismuscle,firstfixtheshoulderbladesinplacebyactivatingtherhomboids(Step4).Maintainthescapulaedrawnbacktowardthemidline,andthenattempttorolltheshouldersforward.Thepectoralisminororiginatesfromthecoracoidprocessofthescapula(thebeak-likeboneonthefrontoftheshoulderblade).Sincetherhomboidsarepreventingthescapulaefrommoving,theoriginofthepectoralisminorremainsstationary.Thecontractionofthismuscleistransmittedtoitsinsertionontheribcage,liftingandexpandingthechest.Asimilarprocesstakesplacewiththepectoralismajor.Finally,contracttheserratusanteriortoexpandthechestouttothesides.Aswiththepectoralisminor,theoriginoftheserratusanteriorisheldinplacebykeepingthescapulaedrawnback.Consequently,whenweengagethismuscle,theribcageliftsandthechestexpands.

STEP6Engagetheperoneuslongusandbrevismusclesontheoutsidesofthelowerlegstoevertthesolesofthefeet.Drawthetoestowardtheheadbyactivatingthetoeextensors.Thisbeginstoliftthearches.Engagethetibialisposteriortofurtherliftthefootarchandstabilizetheankle.Thismusclebridgesthetibiaandfibula,crossestheankle,andinsertsontotheinnersurfaceofthemidfoot.Visualizethismusclecontractingtoinvertthefeetandopposetheactionoftheperonei.

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

balancethis,flextheelbowonthebentlegsidetolengthenthetrunkonthestraight-legside.

BASICJOINTPOSITIONS

Thestraight-leghipflexes.Thekneeextends.Theankleplantarflexes.Thefooteverts.Thebentleghipflexes,abducts,andexternallyrotates.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.Theforearmspronate.Thewristsextend.

JanuSirsasanaPreparationTheposteriorkineticchainlinksthemuscles,tendons,andligamentsatthebackofthebody.Tightnessinonemuscleaffectsthepositionofthejointsinothermuscles;forexample,tightnessinthelowerbackcanmakeitdifficulttostraightentheknees,andtightnessinthehamstringscanmakeitdifficulttoflexthetrunk.Identifyareasofinflexibilityandmodifytheposetoaccommodatetheseregions.Thenusefacilitatedstretchingtocreatelengthinthemusclesthatlimitmobility.

Bendthekneeanduseabeltifnecessarytolinkthehandstothefoot.Asthemuscleslengthen(takeasmuchtimeasneeded),straightentheknee.Useyourphysiologicalreflexestogainlengthinthemusclesandmobilityinthejoints.Workwithinyourlimitations,anddonotforceprogress.Usethecradleposetostretchthetensorfascialataandglutealmusclestocreatelengthtoexternallyrotatethefemur.

STEP1Activatethehamstringstoflexthebentlegknee.Thecueforthisistosqueezethelowerlegagainstitsownthigh.Flexing,abducting,andexternallyrotatingthehipactivatesthesartorius.Thepsoascontributesanexternalrotationcomponenttothismovement.

STEP2TheglutealsandtensorfascialataworktogetherinJanuSirsasana.Squeezethebuttockstoengagethegluteusmaximus.Thisexternallyrotatesandextendsthehip,drawingthebentkneebackanddown.Maintainjointcongruency,especiallyintheknee.Withthisinmind,maintainthekneeasahingeandgainyourrotationfromthehip.Rotatethethighandlowerlegasoneunit,likealog.Usethegluteusmediusandtensorfascialatatoabductthethighouttotheside,drawingthekneebackanddown.

STEP3Contractthequadricepstostraightentheknee.Thetensorfascialatahelpsstabilizetheoutersideofthekneeandaidstoflexthehip.Noticehowthehamstringsrelaxandfeeldifferentinthestretchwhenyouactivelyengagethequadriceps,theirantagonist.Engagetheperoneuslongusandbrevismusclesonthesideofthelowerlegtoturnthefootoutandopenthesole.

STEP4Squeezethetorsoagainstthethightoengagethepsoas.Activatetheabdominalstoflexandturnthebentlegsideofthetrunk.Experiencehowthisactionchangesthefeelingofthestretchinthelowerbackmuscles,includingthequadratuslumborum.Thisisaresultofreciprocalinhibition.Notethatwhenthefemurflexes,thepelvistiltsforward—anexampleofcoupledmovementwithinthehip.Comparethiswithhowflexing,abducting,andexternallyrotatingthebentleghiptiltsthatsideofthepelvisbackanddown.Tiltingthepelvisinoppositedirectionscreatesa“wringing”effectacrossthesacroiliacligamentsandproducesastabilizingbandhainthisregion.

STEP5Connectingtheupperandlowerextremitiesallowsyoutousetheforcegeneratedbythearmstostretchthemusclesofthebackandlowerleg.Contractthebicepsandbrachialistobendtheelbowsanddrawthetrunkfurtherovertheleg.Flextheelbowmorestronglyonthebentlegsidetodrawthatsideofthebodymoretowardtheextendedleg,stretchingthesideofthebody.Ifyouaregraspingthefootasshown,thenpronatetheforearmsbypressingthemoundsatthebaseoftheindexfingersforward.Engagetheinfraspinatusandteresminormusclestorotatetheshouldersoutward.Fixthehandsonthefeetandattempttoraisethearmsup.Thiscontractstheanteriordeltoidsanddrawsthetrunkdeeper.Finally,drawtheshouldersawayfromtheearsbyengagingthelowerportionsofthetrapezius.

SUMMARYThisorchestraofmovementculminatesinthecharacteristicstretchofJanuSirsasana.Theentireposteriorkineticchainstretchesinthispose,includingtheerectorspinae,quadratuslumborum,gluteusmaximus,hamstrings,andgastrocnemius/soleuscomplex.Thebentlegquadricepsalsostretch,andthebackmusclesonthissidestretchmoredeeplythanonthestraight-legside.

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

Thehipsflex.Thekneesextend.Theanklesplantarflex.Thefeetevert.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.Theforearmspronate.Thewristsextend.

PaschimottanasanaPreparationIfyourhamstringorbackmusclesaretight,feelfreetouseabelt.Beginwiththekneesbent.Thenactivatethequadricepstostraightentheknees,andflextheelbowstodrawthetorsooverthethighs.Squeezethethighstogetherbyengagingtheadductormuscles,andturnthesidesofthefeetslightlyoutwardtoopenthesoles.Asyougainflexibility,reachforwardtograspthelowerlegsorfeet,andthenbendtheelbowsmoretodrawtheupperbodydeeperintothepose.UseastandingforwardbendsuchasUttanasanatopreparethehamstringsandbackmusclesforthestretchfromadifferentorientation.Thistakesadvantageofthedirectionofgravity,sothattheweightofthetorsopullsontheposteriorkineticchainandfurtherantevertsthepelvistostretchthehamstrings.

STEP1Contractthequadricepstostraightentheknees,creatingreciprocalinhibitionofthehamstrings.Therectusfemorisandtensorfascialatacrossthehipjointandcontributetoflexingthefemurswhilesynergizingtheactionofstraighteningtheknees.Asthefemursflex,thepelvisanteverts,ortiltsforward.Pressthesidesofthefeetintothehandstoengagethegluteusmediusandtensorfascialata.Theforceofthiscontractionwillaidtoreleasethesacroiliacjoint,allowingthespinetoflexdeeperintothepose.Thisisanexampleofnutationofthesacrum.Youcanalsovisualizethegluteusminimussynergizinghipflexion.

STEP2Contracttheabdominalstoflexthetrunk.Thiscreatesreciprocalinhibitionofthebackmuscles,allowingthemtorelaxintothestretch.Thepsoasflexesthefemursanddrawsthetrunkontothethighs.Thismusclecurvesoverthefrontofthepelvisandtiltsitforward(anteversion).Therectusabdominisattachesonthepubicsymphysisandtiltsthepelvisback(retroversion);accordingly,therectusabdominisandpsoasworktogethertostabilizethepelvisbyvirtueoftheiropposingactions.

STEP3Activatethebicepsandbrachialismusclestobendtheelbowsanddrawthetrunkfurtheroverthethighs.Ifyourhandsreacharoundthefeetasshown,thencontractthepronatorsteresandquadratustoevertthepalmsandturnthemoutward.Alternatively,ifyourpalmsfacethetrunkasyougraspthesidesofthefeet,engagethesupinatormusclesoftheforearmstoattempttoturnthepalmsupward.Maintainthehandsfixedonthefeetandtrytoliftthearmsstraightup.Noticehowthisactivatestheanteriordeltoidsanddrawsthetorsodeeperintothepose.Holdtheelbowsupsothatthearmbonesareparalleltothefloor,androtatetheshouldersexternally,usingtheinfraspinatusandteresminormuscles.Drawtheshouldersawayfromtheearswiththelowertrapezius.Theseactionslengthentheentireposteriorkineticchainatthebackofthebody.

STEP4Activatetheperoneuslongusandbrevistoevertthefeet,turnigthesolesoutward.Extendthetoesbycontractingtheextensordigitorumandhallucismuscles.Notehowthisopensandstretchesthebottomsofthefeet,stimulaingtheminorchakraslocatedthere.

STEP5Engagetheadductormusclesontheinsidesofthelegsbysqueezingthethighsandkneestogether.Whenyoustretchthebackofthebody,thethighsandlowerlegstendtoturnoutwardduetothepullofthegluteusmaximus.Adductingthethighshelpstocounteractthisandkeepthekneecapsfacingupward.

SUMMARYTheformofPaschimottanasanacreatesasymmetricalstretchoftheentireposteriorkineticchain.Thisstretchextendsfromthecalfmuscles,intothehamstrings,tothegluteusmaximus,andupintothebackthroughthequadratuslumborumanderectorspinae.Observethelinkingofthesemusclesandtheirattachmentstobonetobetterunderstandtheinterconnectionsbetweentheshoulder,spine,andpelvis.Seehoweachofthesecornersofthetriangleaffectstheother.

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.

BASICJOINTPOSITIONS

Thehipsflex.Thestraight-legkneeextends.Theankleplantarflexes.Thefooteverts.Thebent-legkneeflexes.Theankleplantarflexes.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.Theforearmssupinate.Thewristsflex.

TriangMukhaikapadaPaschimottanasanaPreparation

Linkthehandstothefootwithabeltandbendthekneeasshown.Usecautionwiththekneethatisfullyflexing.Sitonablockorablankettotakesomeofthebendoutofthejointifnecessary.Ifyouhavepainintheknee,don’tpracticethispose.Activatethequadricepstostraightentheleg,anddrawthebodyforward.Asyougainflexibility,tossthebeltasideandgraspthefoot.Thenstraightenthekneetodrawthetrunkforward.Braceyourselftoeaseoutofthepose:bendthestraightlegandallowyourselftoshifttothesidewhileunfoldingthebentknee.

STEP1Flexthekneebycontractingthehamstrings.Thecueforthisistosqueezethelowerlegintotheupperone.Engagingthesemusclesalsoaidstoprotectthekneebecausethehamstringsaremuscularstabilizersofthatjointanddrawthecartilagesurfacesintocongruency.Activatethepsoasandgluteusminimustoflexthehip.Ausefulcueforengagingthesemusclesistoputthepalmofthehandonthekneeandpressdownwhileyouattempttoraiseit.Youwillfeelthepsoascontract.Thisclosedchaincontractionmovestheoriginofthepsoasandtiltsthepelvisforward.Noticehowengagingthesemusclesdrawsthebodytowardthebent-legsideandgroundsthepelvis.Whenthepelvistiltsforward,theischialtuberosities(theoriginsofthehamstrings)movebackward.Thisactionaugmentsthestretchofthesemusclesonthestraight-legside.

STEP2Activatethequadricepsofthestraightlegtoextendtheknee.Evertthefootbyengagingtheperoneuslongusandbrevisalongthesideofthelowerleg.Therectusfemorisofthequadricepscrossesthehipandaidstoflexit.Contractingthequadricepsalsoaidstoreleasethehamstringsduetoreciprocalinhibition.

STEP3Pushthebodytowardthebentkneebypressingtheheelofthestraightlegintothefloorandattemptingtodragittotheside.Thiscueactivatestheabductormusclesoftheleg,includingthegluteusmediusandtensorfascialata.Theinternalrotationcomponentoftheabductorscountersthetendencyofthisfoottorollouttotheside,bringingthekneecaptoaneutralposition,facingupward.

STEP4Contractthesupinatormusclesoftheforearmstoturnthepalmsandlockthegrip.Bendtheelbowsbyactivatingthebicepsandbrachialismuscles.Notethatthebicepsalsoaidtoturnthepalms.Graspthefeetandattempttoliftthehandsstraightupbyengagingtheanteriordeltoids.Becausethehandsdonotmove,thisactiondrawsthetorsodeeperintothepose.Externallyrotatethehumeriwhilebringingthearmbonesparalleltothefloor.Drawtheshouldersawayfromtheneckwiththelowerthirdofthetrapezius.Alloftheseactionsindirectlyflexthetrunkfurtherintothestretch.

STEP5Engagetheadductorstodrawthekneestogether.Contractmoreforcefullyonthebent-legsidetosynergizetheactionsofthepsoasandhamstringsinshiftingthecenterofgravityawayfromthestraightleg.

SUMMARYAswithotherforward-bendingposes,TriangMukhaikapadaPaschimottanasanastretchesthebackofthebody.Itisanasymmetricalpose,withthebackmusclesonthebent-legsidestretchingmoredeeply.Thegluteusmaximus,hamstrings,andgastrocnemiusonthestraight-legsidestretchinamannersimilartoJanuSirsasana.Thebent-legquadricepsalsolengthen,excepttherectusfemoris.Thismusclecrossesthehipandisreleasedinthispose.

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.

Thekneeextends.Theankleplantarflexes.Thefooteverts.Thebent-leghipflexes.Theankleplantarflexes.Thetrunkflexes.Theshouldersflex,abduct,andexternallyrotate.Theelbowsflex.Theforearmssupinate.Thewristsflex.

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).

STEP1Contractthehamstringstobendtheknee.SqueezethelowerlegagainstthethighasinTriangMukhaikapadaPaschimottanasana.Engagingthehamstringshelpstomaintaincongruencyofthekneejointasahinge.Pressonehandontothekneeandattempttoliftitwhileresisting.Thisactivatesthepsoasanditssynergistsofkneeflexioninaclosedchainfashionandantevertsthepelvis.Tiltingthepelvisforwardlengthensthehamstringsonthestraight-legsidebyrotatingtheischialtuberosityupandback.

STEP2Usethepsoastodrawthefemurintothetrunk.Notethatwhenthehipisfullyflexed,asinthispose,thepsoascannotproducemuchadditionalflexionforce,asitisalreadyfullycontracted.Activatetherectusabdoministoflexthetrunk.Remembertheeffectthishasonnutationatthesacroiliacjoint:itdrawsthepubicsymphysisupwardasthesacrumtiltsforward(withflexionofthelumbarspine).

STEP3Engagethequadricepstostraightentheknee.Thisreciprocallyinhibitsthehamstringsfromcontractinginresponsetothestretch—abiomechanicalandphysiologicalyin/yanginyoga.Thisposealsostretchesthegluteusmaximusofthestraightleg.Rememberthatthegluteusmaximusextendsandexternallyrotatesthehipandfemur.Stretchingamusclepullsonitsattachmentsandcanpassivelyproducethesamemovementsaswhenthemusclecontracts.Thusflexingthehipstretchesandpullsonthegluteusmaximus,causingthethightorolloutinKrounchasana.Counteractthisbyengagingthegluteusmediusandtensorfascialata,twomusclesthatinternallyrotatethethigh.Thecueforactivatingthesemusclesistoattempttoabductthestraightlegawayfromthemidlinewhileresistingwiththehand.Abductionisanotheractionofthegluteusmediusandtensorfascialata.Youcanusethiscuetoelicittheinternalrotationactionofthesemusclesandcounteracttheoutwardrollofthethighproducedbythestretchinggluteusmaximus.Thisillustratestheconceptofdualmuscleactions.

STEP4Graspthefoottoconnecttheupperandlowerappendicularskeletons(thearmsandtheleg).Attempttorotatethepalmsupwardtolockthegripofthehands.Thisactivatesthesupinatormuscles.Contractingthebicepsalsosupinatestheforearmswhilebendingtheelbows(insynergywiththebrachialis).Flexthewristsandfirmlygraspthefoot;thenattempttoliftthearmsupward,engagingtheanteriordeltoids.Notehowthisdrawsthelegtowardthetrunkandthetrunktowardtheleg.Createa“wringing”helicaleffectdownthearmsbyexternallyrotatingtheshoulderswiththeinfraspinatusandteresminormuscles.Activatethelowertrapeziustodrawtheshouldersawayfromtheearsandliftthechest.

SUMMARYThesecombinedactionsorchestratealinkedstretchoftheposteriorkineticchain.Usetriangulationtolocatethefocalpointofthepose.Thekneeextendsandthehipflexestostretchthehamstrings.Flexingthetrunkstretchestheerectorspinaeandquadratuslumborumanddrawsthebackofthepelvisup,creatingafurtherpullonthehamstringsattheirattachmentsonthesittingbones.Flexingthehipstretchesthegluteusmaximus.

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.

Theankleplantarflexes.Thefooteverts.Thetrunkflexes.Thefront-armshoulderflexes,abducts,andexternallyrotates.Theback-armshoulderextends,adducts,andinternallyrotates.Theelbowsflex.Theforwardwristflexes.Thebackwristextends.

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.

STEP1Flex,abduct,andexternallyrotatethebent-legthigh.Thiscontractsthesartorius.Activatethehamstringstoflextheknee.Thekneeisnotapurehingejoint;itallowsforsomerotation.Usethisprincipletoprotectthekneejointsurfacesinthispose.PressdownonthelowersideofthePadmasanafoottopreferentiallyactivatetheoutersidehamstrings.Becausethesemusclesinsertonthefibulaboneattheoutsideofthelowerleg,engagingthemwiththiscueexternallyrotatesthelowerlegatthekneeandmovesthejointtowardcongruency.

STEP2Abductandexternallyrotatethehipofthebentleg.Contractthedeepexternalrotatormusclesofthehipbytuckingthetailboneunder.Engagethegluteusmediusandtensorfascialatatodrawthekneetowardthefloor.

STEP3Contractthequadricepstostraightenthekneeoftheextendedleg.Engagethetensorfascialatatoflexandinternallyrotatethehipaswellasstabilizetheoutersideoftheknee.Thisexemplifieshowapolyarticularmuscle—onethatcrossesmultiplejoints—canbeusedtocreatemultipleactions.Inthiscase,thetensorfascialataflexesthehipandextendstheknee.Thegluteusminimus(hiddenunderthetensorfascialata)synergizeshipflexionandinternalrotation.Usetheperoneiontheoutsideofthelowerlegtoeverttheankleandopenthesoleofthefoot.Balancethiseversionwithaninversionforcebyengagingthetibialisposteriormuscle,stabilizingtheankle.

STEP4Ifyou’reabletograspthefootwiththearmbehindtheback,thenpronatetheforearmasifyouareattemptingtoturnthepalmdownward,andlockthegriponthefoot.Thiscreatesa“wringing”effectfromthewristtotheelbow.Thenactivatethetricepstopullbackwardonthebigtoeandfoot,generatingaforcethatdrawstheshoulderandelbowbackandrotatesthechestawayfromthestraight-leg.

STEP5OpposetherotatingactionofthetorsodescribedinStep4bygrippingthefootofthestraight-leg.Attempttoturnthepalmup,formingalockbetweenthehandandthefoot.Thisactivatesthesupinatorandbicepsmuscles.Flexthewristandcontractthebicepsandbrachialismusclestobendtheelbowanddrawthetrunkforward.CombiningtheactionsdescribedinSteps4and5createsabandha,orstabilizingeffect,onthepose.Usetheabdominalmusclestoassistinthetwistasyouattempttodrawthetrunksymmetricallyoverthethigh.

STEP6Internallyrotatethearmthatisreachingbehindthebackbyengagingthesubscapularis,teresmajor,latissimusdorsi,andpectoralismajor.Acueforcontractingthesemusclesistoattempttoliftthehandawayfromtheback.

STEP7Activatethelatissimusdorsiofthearmthatisgraspingthestraight-legfoot.Imaginedoingachin-uptoengagethismuscle.Seehowthisdrawsthetrunkdeeperintotheforwardbend.

SUMMARYAlloftheseactionscombinetostretchthebent-legquadriceps,theerectorspinae,andthequadratuslumborummusclesoftheback.Thestraight-leggluteusmaximus,hamstrings,andgastrocnemiusallstretchaswell.Internallyrotatingtheshoulderlengthenstheinfraspinatusandteresminormuscles.PlacingonelegintoLotusorPadmasanapositionexternallyrotatesthehipandstretchesthetensorfascialataandgluteusmedius,whichareinternalrotatorsofthehip.Thesemusclesalsoeccentricallycontracttoabductthekneetotheside.

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.

NavasanaPreparationBeginwiththekneesbent,andflexthehips.Holdthebacksofthethighswiththehandstosupportthelegs.Getafeelforsqueezingthekneestogether.Activatethehipflexorsandtensetheabdominals.Thenstraightentheknees.Finally,extendthearmsandarchthebackslightlytotakethefullpose.Ifyou’reunabletoachievethefullposture,useoneoftheintermediatevariationsshown.Asyougainstrength,worktowardtheclassicalvariationofNavasana.

STEP1Contracttherectusabdominisatthefrontoftheabdomen.Infact,youwillactivatealllayersoftheabdominalswhenyoudothis,includingthetransversusabdominisandbothoftheobliqueabdominals.Thisisfine.Theyallflexthetrunk.Thepsoasanditssynergists,thepectineusandadductorslongusandbrevis,activatetoflexthehipsanddrawthelegsup.Tofeelthepsoasengage,bendthekneeswiththefeetonthegroundandplaceyourhandsonthethighs.Resistwiththehandswhileyouattempttodrawthekneestowardthechest.Lookforthissamefeelingwhileinthefullpose.PeopletendtoroundthebackinNavasanabecausetheyrelyalmostentirelyontheabdominalstoflexthetrunk.Engagingthepsoasflexesthehipsandtiltsthepelvisforward.Thepsoasmajordrawsthelumbarspineforwardintolordosis;thiscounteractssomeofthelowerbackroundingcausedbyengagingtheabdominals.Itisimportanttocombineboththepsoasandtheabdominalmusclestoobtaintheoptimalformofthepose.

STEP2Activatethequadricepstostraightentheknees.Synergizetheactionofthequadricepsbyengagingthetensorfascialata.Acueforthisistoplacethehandsontheoutsidesofthelegsandtrytodrawthemapart(abduct).Isolatingthetensorfascialataandgluteusmediushastheaddedbenefitofinternallyrotatingthethighs.Contractingthesemusclescounteractstheexternalrotationcomponentofthepsoasandturnsthekneecapstofaceupward.

STEP3Squeezethekneestogethertoengagetheadductorgroup.Notethatthemoreanteriorofthesemuscles,theadductorslongusandbrevis,alsohavefibersthatexternallyrotatethethighs.Thisactioniscounteredbythetensorfascialata,asdescribedinStep2.

STEP4Archthebacktoengagetheerectorspinaeandquadratuslumborum.Thequadratuslumborumactssynergisticallywiththepsoasmajortosupportthelumbarspine.

STEP5Extendtheelbowsbycontractingthetriceps.Usethepronatorsteresandquadratustoturntheforearmsuntilthepalmsfacetheouterthighs.Activatetheinfraspinatusandteresminormusclestoturntheupperarmsoutward.Thisproducesahelical“wringing”effectfromthehandstotheshoulders,stabilizingtheelbows.Engagetheanteriordeltoidstoliftthearmsparalleltothefloor.

STEP6Therhomboidsdrawtheshoulderbladestowardthemidlineandstabilizethem,openingthefrontofthechest.Oncethescapulaeareconstrainedinthisposition,contractthepectoralisminorandserratusanteriortoexpandandlifttheribcage.Acueforengagingthesemusclesistoholdtheshoulderbladesbackandthenattempttorolltheshouldersforward.Theshoulderswon’tmovebutthecontractileforceofthepectoralisminorandserratusanterioristransmutedtotheribcage,liftingitupwardsasshown.

STEP7Plantarflextheanklestopointthefeet.Thisactivatesthegastrocnemius/soleusmusclesofthecalves(notshown).ThesemusclesconnecttotheheelviatheAchillestendon.Usetheperoneuslongusandbrevismusclesonthesidesofthelowerlegstoeverttheankles,turningthefeetoutwardandopeningthesoles.Balancethisactionbyengagingthetibialisposterior,whichspansthetibiaandfibulabonesofthelowerlegs.Thetibialisposteriorinvertsthefootanddynamizesthearch.Co-contracttheperoneiandtibialisposteriortostabilizetheanklejoints.Flex(point)thetoesusingtheextrinsictoeflexors(thoseoriginatingfromthelowerlegs)andtheintrinsictoeflexors(thoseoriginatingfromthefeetthemselves).

SUMMARYPlantarflexingtheanklesandpointingthetoesstretchesthetibialisanteriormusclesandthetoeextensors.Navasanaalsostrengthensallofthemusclesillustratedinthesteps,particularlytheabdominals.

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.

UbhayaPadangusthasanaPreparationLinkthehandsandfeetwithabelt.Keepingthefeettogether,bendthekneesandallowthemtofalloutwardtogetafeelforbalancingonthetailbone(coccyx)andischialtuberosities.Dothisafewtimes,holdingforfivetotenseconds(notmore).Restforseveralmomentsin-betweentogivetheunconsciousbrainanopportunitytocreatethecircuitrytobalancemoreefficiently.Notethatbendingthekneeslowersthecenterofgravityforamorestablepose.Notealsohowyourbalanceimproveswitheachsuccessiverepetition.Graspthebigtoeswiththethumbandfirsttwofingers.Flexthewristsandbendthebigtoestolockthegrip.Asyourequilibriumimproves,straightentheknees.

STEP1Engagetheabdominalstoflexthetrunk.Thisproducesreciprocalinhibitionofthedeepbackmusclesthatarestretching,includingtheerectorspinaeandquadratuslumborum.Activatethepsoasandpectineustoflexthefemurs.Thecueforthisistositwiththekneesbent,placethehandsonthefrontsofthethighs,andattempttodrawthethighstowardthechest.Thepsoasmajorisneurologicallyconnectedtothequadratuslumborum,andtogethertheystabilizethelumbarspine.

STEP2Contractthequadricepstoextendtheknees.Thetensorfascialatawillsynergizethisactionaswellasflexandinternallyrotatethehips.Notealsothegluteusminimus,underthetensorfascialata.Inaflexed-hipposition,thismusclesynergizesbothinternalrotationandhipflexion.

STEP3Squeezethekneestogetherwiththeadductorgroup.AsdiscussedinNavasana,themoreanteriorofthesemusclesexternallyrotatethethighs.Balancethisactionbyengagingthetensorfascialataandgluteusminimus,asdescribedabove.Thecueforthisistoattempttodrawthelegsapartwhileholdingthefeettogether,internallyrotatingthelegsandbringingthekneecapstofacestraightupinaneutralposition.

STEP4Gripthetoesandturntheforearmbonessothattheelbowcreasesbegintofaceupward.Thisaidstolockthegripofthehands.Bendtheelbowsbycontractingthebicepsandbrachialismuscles.Notehowthisdrawsthetrunktowardthethighsandthefeettowardthehead.Engagetheinfraspinatusandteresminormusclesoftherotatorcufftoexternallyrotatetheshoulders.Gripthebigtoesfirmlyandattempttodragthehandsupward,asifliftingthearms.Drawtheelbowsouttothesides.Thisengagestheanteriorandlateralportionsofthedeltoidmuscles.Thearmsdonotactuallylift,butthetrunkisdrawnclosertothelegs.Feelhowthisactionaugmentsthestretchatthebacksofthelegs.

STEP5Archthebackbyengagingtheerectorspinaeandquadratuslumborum.Noticethat,becausethehandsholdthefeet,archingthebackactuallypullsthethighsclosertothechest.Thequadratuslumborumalsoassiststhepsoasmajorinstabilizingthelumbarspine.

STEP6Activatetheflexorshallucislongusandbrevistoflexthebigtoesandgripthefingers,asshownhere.

SUMMARYThesevarioussubplotsworktogethertowardacentraltheme—thestretchofthemusclesatthebacksofthelegs,includingthegastrocnemius/soleuscomplex,hamstrings,adductormagnus,andgluteusmaximus.Thereisalsoastretchofthedeepbackmuscles,whicheccentricallycontracttoarchtheback,asdescribedinStep5.

RESTORATIVEPOSES

VIPARITAKARANILEGS-UP-THE-WALLPOSE

RelaxthebodyinViparitaKarani.Thisposegentlyextendsthebacktobalancethemusclesthatwerestretchedintheforwardbends.Itisalsoamildinversion,withbeneficialeffectsonthecardiovascularsystem,includingatemporaryloweringofheartrateandbloodpressure.

Placeablockbetweenthewallandthebolsterandthentiltthepelvisontotheblock,withthesmallofthebackdrapedoverthebolster.Useablanketundertheheadtokeeptheneckslightlyflexed.Letthearmsfallouttothesideswiththepalmsfacingup.

Youcanalsouseachairvariationforthispose.Flexingthekneesrelaxesthehamstrings.Flexingthehipsrelaxesthepsoasanditssynergists.StayintheposeforfiveminutesormoretoprepareforSavasana.

SAVASANACORPSEPOSE

TakeSavasana.Useabolsterunderthekneestocreateamildflexion,relaxingthehamstrings.Placeablanketundertheheadtogentlyflexthecervicalregion.

Alternatively,placeablockintheregionoftheshoulderbladestopassivelystretchtheintercostalmusclesandexpandthechest.Avoidextendingtheneckasthistightensthethroatandcanharmthecervicalspineregion.Insteaduseablockundertheheadtogentlyflextheneck.

Thisimageillustratestheorientationoftheblocksandproperplacementunderthebody.

Allowthefeettofallouttothesidesandthepalmstoturnupward.ClosetheeyesandrestinSavasanaforfivetotenminutestocompleteyourpractice.

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.

CORONALPLANE:dividesthebodyintofrontandback.Movementsalongthisplanearecalledadductionandabduction.Adductionmovestheextremitytowardsthemidlineandabductionmovestheextremityawayfromthemidline.

SAGITTALPLANE:dividesthebodyintorightandleft.Movementsalongthisplanearecalledflexionandextension.Flexionusuallymovestheextremityforward(exceptattheknee,whereitmovesitbackward).Extensionmovestheextremitybackward.

TRANSVERSEPLANE:dividesthebodyintoupperandlowerhalves.Movementalongthisplaneiscalledrotation.Rotationisfurtherclassifiedasinternal(towardsthemidline)andexternal(awayfromthemidline).Internalandexternalrotationarealsoreferredtoasmedialandlateralrotation,respectively.

KrounchasanaandParighasanaarepresentedasexamplesofhowtoanalyzethebasicjointpositionsinayogapose.Theorderrepresentsthesequenceofmovementsthatcreatetheformofthepose.

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.

1.Thekneeflexes.2.Theankleplantarflexes.3.Thetoesflex.4.Thehipflexes.5.Thekneeextends.6.Theankleplantarflexes.7.Thetrunklaterallyflexes.8.Theshouldersflex,abduct,andexternallyrotate.9.Theelbowsextend.10.Theforearmspronate.

MOVEMENTTABLES

ANATOMYINDEXBONES

1.skull2.mandible3.cervicalspine4.thoracicspine5.lumbarspine6.sacrum7.iliumbone(pelvis)8.ischialtuberosity(sitbone)9.femur10.patella11.tibia12.fibula13.ribs14.sternum15.clavicle

15.clavicle16.scapula17.humerus18.radius19.ulna20.hindfoot21.midfoot22.forefoot23.carpals(wrist)24.metacarpals25.phalanges

AXIALANDAPPENDICULARSKELETONS

AXIALSKELETONTheaxialskeletoniscomposedoftheskull,spine,andribcage.Itlinkstheupperandlowerappendicularskeletons.Thus,thetwosubdivisionsoftheskeletoncanbeusedtoaffectandinfluenceeachother.

Forexample,inParighasana,connectingthehandstothestraight-legfootlaterallyflexesthetrunk(axialskeleton).

APPENDICULARSKELETONTheupperappendicularskeletoniscomposedoftheshoulder(pectoral)girdleandtheupperextremities.Theshouldergirdle,whichiscomposedofthescapulaeandclavicle,connectsthearmstothetrunkandtherebylinkstheupperappendicularandaxialskeletons.

Thelowerappendicularskeletoniscomposedofthepelvicgirdleandlowerextremities.Thepelvicgirdleiscomposedoftheiliacbones,theischia,thepubicbones,andthepubicsymphysis.Thepelvicgirdleconnectsthelowerextremitiestotheaxialskeleton.

Itisimportanttounderstandthesubdivisionsoftheskeletonbecausetheappendicularskeletoncanbeusedtoleverageandmovetheaxialskeleton.Putanotherway,connectingthehandtothefootaffectsthespine.

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.

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.

4.LateralintertransversiO:Transverseprocessesoflumbarvertebrae.I:Transverseprocessofvertebraeimmediatelyabovevertebraeoforigin.A:Laterallyflexeslumbarspine.

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.

I:TransverseprocessesofT1-12,medialpartofribs4-12.A:Laterallyflexesandextendsspine,aidstoexpandchestduringinhalation.

5.IliocostalislumborumO:Posteriorsacrum.I:Posteriorpartofribs7-12.A:Laterallyflexesandextendslumbarspine.

TransversusabdominisO:Frontofiliaccrest,inguinalligament,thoracolumbarfascia,costalcartilage(front)ofribs7-12.

I:Xiphoidprocessofsternum,lineaalba(aponeuroticwhitelineatfrontofabdomen),pubicbone.

A:Supportsandcompressesabdomen.

InternalobliqueO:Iliaccrest,thoracolumbarfascia,inguinalligament.I:Lowerborderofribs9-12,lineaalba,pubis.A:Laterallyflexestrunk,rotatestorsotowardssideofmuscle,compressesabdomen.

ExternalobliqueO:Ribs5-12.I:Viaaponeurosisontolineaalbaatfrontofabdomen,inguinalligament,asIs,pubicbone.

A:Laterallyflexestrunk,rotatestorsoawayfromsideofmuscle,compressesabdomen.

RectusabdominisO:Pubicboneandpubicsymphysis.I:Xiphoidprocessofsternum,costalcartilageofribs5-7.A:Flexeslumbarspine,stabilizesanddrawsribcagedownward,stabilizesandtiltspelvisbackward(retroversion),compressesabdomen.

1.TeresmajorO:Lowerlateralborderofscapula.I:Bicipitalgrooveofhumerus.A:Adductsandinternallyrotateshumerus.

2.LatissimusdorsiO:Thoracolumbarfascia,posteriorportionofiliaccrest,ribs9-12,inferiorborderofscapula.

I:Bicipitalgrooveofhumerus.A:Extends,adducts,andinternallyrotateshumerus.

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

A:Depressesscapula,aidstoholdbodyinarmbalancing,withuppertrapeziusrotatesscapulatoliftarmoverhead.

1.LevatorscapulaeO:TransverseprocessesofC1-4.I:Uppermedialborderofscapula.A:Elevatesscapula.

2.RhomboidminorO:SpinousprocessesofC7andT1,ligamentumnuchae.I:Uppermedialborderofscapula.A:Adducts(retracts)scapula,depresseslateralborderofscapulabyelevatingmedialborder.

3.RhomboidmajorO:SpinousprocessesofT2-5.I:Medialborderofscapula.A:Adducts(retracts)scapula(openschestforward).

4.SerratusanteriorO:Ribs1-9.I:Anterior(front)surfaceofscapulaonmedialborder.A:Drawsscapulaforwardonchestwall,stabilizesscapuladuringpush-uptypemovements,rotatesscapulaforabductingandraisingarm.

1.Coracohumeralligament2.Coracoacromialligament3.Acromioclavicularligament4.Trapezoidligament5.Conoidligament6.Glenoidlabrum

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.

1.SupraspinatusO:Supraspinatusfossaofscapula.I:Greatertuberosityofhumerus.A:Initiatesabductionofhumerus(raisingarmtoside),stabilizesheadofhumerusinsocketofshoulderjoint.

2.InfraspinatusO:Infraspinatusfossaofscapula.I:Greatertuberosityofhumerus.A:Externallyrotatesshoulder.

3.TeresminorO:Upperpartoflateralborderofscapula.I:Backandlowerpartofgreatertuberosityofhumerus.A:Externallyrotateshumerus,stabilizesheadofhumerusinsocketofshoulderjoint.

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.

1.PectoralismajorO:Sternocostalhead:frontofmanubriumandbodyofsternum;clavicularhead:medialhalfofclavicle.

I:Outeredgeofbicipitalgrooveonupperhumerus.A:Adductsandinternallyrotateshumerus.Sternocostalheaddrawshumerusdownandacrossthebodytowardsoppositehip.Clavicularheadforwardflexesandinternallyrotatesthehumerus,drawshumerusacrossbodytowardsoppositeshoulder.

2.CoracobrachialisO:Coracoidprocessofscapula.I:Innersurfaceofhumerusatmid-shaft.A:Assistspectoralisinadductionofhumerusandshoulder.

TricepsbrachiiO:Longheadfrominfraglenoidtubercleatbottomofshouldersocket;medialandlateralheadsfromposteriorsurfaceofhumerusandintermuscularseptum.

I:Olecranonprocessofulna.A:Extendselbow,longheadmovesarmbackandadductsit.

BrachialisO:Frontpartoflowerhumerus.I:Coronoidprocessonfrontofupperpartofulna.A:Flexeselbow.

BicepsbrachiiO:Longhead:upperpartofglenoid(socket)ofshoulderjoint;shorthead:coracoidprocessofscapula.

I:Radialtuberosityonupperpartofradius.A:Flexeselbowandsupinatesforearm.

1.FlexordigitorumprofundisO:Uppertwothirdsofanteriorandmedialsurfaceofulnaandinterosseousmembrane(betweenradiusandulna).

I:Palmar(anterior)surfaceofdistalphalangesoffingers.A:Flexesdistalphalanges,synergizesflexionofmoreproximalphalangesandwrist.

2.FlexorpollicislongusO:Anteriorsurfaceofmid-shaftofradius,coronoidprocessofulna,medialepicondyle.

I:Palmar(anterior)surfaceofdistalphalanxofthumb.A:Flexesthumbandsynergizesflexionofwrist.

1.FlexorcarpiulnarisO:Medialepicondyleofhumerus,medialborderanduppertwothirdsofulna.I:Pisiformboneofwrist,baseoffifthmetacarpal.A:Flexesandadductswrist,synergizeselbowflexion.

2.FlexorcarpiradialisO:Medialepicondyleofhumerus.I:Baseofsecondmetacarpal.A:Flexesandabductswrist,synergizeselbowflexionandpronation.

FlexordigitorumsuperficialisO:Medialepicondyle,coronoidprocessofulna,upperanteriorborderofradius.I:Twoslipsoftendoninsertontoeithersideofmiddlephalangesoffourfingers.A:Flexesmiddlephalangesoffingers,synergizeswristflexion.

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.

I:Baseoffifthmetacarpal.A:Extendsandadductswrist.

1.ExtensordigitorumO:Lateralepicondyleviacommonextensortendon.I:Dorsalsurfacesofphalangesofallfourfingers.A:Extendsfingers,synergizesfingerabductionawayfrommidline.

2.ExtensordigitiminimiO:Lateralepicondyleviacommonextensortendon.I:Combineswithtendonofextensordigitorumtoinsertontodorsumoflittlefinger.

A:Extendslittlefinger.

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.

O:Posteriorsurfaceofdistalulna,interosseousmembrane.I:Dorsalaponeurosisofindexfinger,ontoproximalphalanx.A:Extendsindexfinger.

1.DorsalinterosseousmusclesO:Twoheads,onefromeachsideofadjacentmetacarpalbones.I:Baseofproximalphalanxanddorsaldigitalexpansionsoffingers.A:Abductindexandringfingersawayfrommiddlefinger,flexmetacarpals,extendphalanges.

2.AbductordigitiminimiO:Pisiformbone.I:Ulnarsideofproximalphalanxoflittlefinger.A:Abductslittlefinger.

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.

4.LumbricalmusclesO:Flexordigitorumprofundustendon.I:Tendonofextensordigitorum.A:Simultaneousflexionofmetacarpophalangealandextensionofinterphalangealjoints.

5.FlexordigitiminimibrevisO:Hamateboneofwrist.I:Baseofproximalphalanxoflittlefingeronulnarside.A:Flexeslittlefinger.

6.Abductordigitiminimi

1.Iliolumbarligament2.Sacroiliacligament3.Sacrospinousligament4.Inguinalligament

1.Iliolumbarligament2.Sacroiliacligament3.Sacrotuberousligament4.Sacrospinousligament

1.Zonaorbicularis(hipcapsule)2.Lateraliliofemoralligament3.Anterioriliofemoralligament4.Pubofemoralligament

1.Lateraliliofemoralligament2.Ischiofemoralligament3.Zonaorbicularis(hipcapsule)

GluteusmaximusO:Posterolateralsurfaceofiliumandlateralsurfaceofthesacrum.I:Upperfibersontoiliotibialtract;lowerfibersontoglutealtuberosity.A:Extends,externallyrotates,andstabilizeship.

GluteusmediusO:Outersurfaceofilium.I:Greatertrochanter.A:Abductship,anteriorfibersinternallyrotateandflexhip,posteriorfibersexternallyrotateandextendhip.

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

O:Ischialtuberosity.I:Intertrochantericcrest.A:Externallyrotatesandadductship.

6.ObturatorexternusO:Obturatormembraneandischium.I:Greatertrochanter.A:Externallyrotatesandadductship.

1.PsoasmajorO:T12-L4vertebralbodiesanddiscs.I:Lessertrochanter.A:Flexesandexternallyrotateship,stabilizeslumbarspine.

2.IliacusO:Innersurfaceofilium.I:Lessertrochanter.A:Flexesandexternallyrotateship,withpsoasmajortiltspelvisforward.

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.

5.GracilisO:Pubicbone.I:Medialtibia.A:Adductsandflexeship,flexesandinternallyrotatesknee.

1.Adductormagnus2.Gracilis

1.Kneejointcapsule2.Patellarretinaculum3.Medialcollateralligament4.Lateralcollateralligament

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.

O:Ischialtuberosity.I:Backofmedialtibialcondyle.A:Extendship,flexesandinternallyrotatesknee.

5.PopliteusO:Lateralfemoralcondyle.I:Posteriorsurfaceoftibia,belowkneejoint.A:Flexesandinternallyrotatesknee.

Lowerleg(anteriorview)1.superiorextensorretinaculum2.Inferiorextensorretinaculum

Lowerleg(posteriorview)

1.PeroneuslongusO:Headandproximaltwothirdsoflateralfibula.I:Baseoffirstmetacarpalandmedialcuneiform.A:Plantarflexesankleandevertssubtalarjoint,supportstransversearchoffoot.

2.PeroneusbrevisO:Distalhalfoflateralsurfaceoffibula,intermuscularmembrane.I:Baseoffifthmetatarsal.A:Plantarflexesankleandevertssubtalarjoint.

3.PeroneustertiusO:Frontofdistalfibula.I:Baseoffifthmetatarsal.A:Dorsiflexesankleandevertssubtalarjoint.

TibialisanteriorO:Uppertwothirdsofanteriortibiaandinterosseousmembrane.I:Medialcuneiform,baseoffirstmetatarsal.A:Dorsiflexesankle,invertssubtalarjoint.

1.GastrocnemiusO:Medialheadfrommedialepicondyleoffemur;lateralheadfromlateralepicondyle.

I:Calcaneousviaachillestendon.A:Plantarflexesandinvertsankle,flexesknee.

2.SoleusO:Posteriorsurfaceofheadandneckoffibula.I:Calcaneousviaachillestendon.A:Plantarflexesankle,invertssubtalarjoint,andflexesknee.

TibialisposteriorO:Interosseousmembranebetweentibiaandfibula.I:Navicular,cuneiformbones,andsecondthroughfourthmetatarsals.A:Plantarflexesankle,invertssubtalarjoint,andsupportslongitudinalandtransversefootarches.

1.Anteriortibiofibularligament2.Anteriortalofibularligament3.Calcaneofibularligament4.Anteriortibiotalarligament5.Dorsalmetatarsalligaments6.Interphalangealjointcapsules

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.

4.Extensortendonssheath

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.

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.

1.DiaphragmO:Lowermarginofcostalarch,posteriorsurfaceofxiphoidprocessofsternum,arcuateligamentofaorta,L1-3vertebralbodies.

I:Centraltendon.A:Primarymuscleofrespiration,aidsincompressingabdomen.

2.IntercostalsO:Internalintercostalsfromsurfaceofuppermarginofrib;externalintercostalsfromlowermarginofrib.

I:Internalsinsertonlowermarginofnexthigherrib;externalsinsertonuppermarginofnextlowerrib.

A:Internalintercostalslowerribsduringexhalation;externalsraiseribsduringinhalation.

1.Quadratuslumborum2.Intercostals3.Rectusabdominis

1.Sternocleidomastoid2.Pectoralisminor3.Serratusanterior

1.Sternocleidomastoid2.Rhomboids3.Serratusanterior4.Quadratuslumborum

1.Serratusposteriorsuperior2.Serratusposteriorinferior

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.

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.

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.

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.

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

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.

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.