Baddha Konasana
Bound Angle Pose

Baddha Konasana connects the upper and lower appendicular skeletons by grasping (binding) the feet with the hands. The hips flex and turn outward, and the knees bend and move away fro each other. This action stretches the adductor group of muscles along the inside of the thighs. The upper arms, shoulders, and back form a chain that links the hands and feet. Work with these structures to tighten the “bind” and deepen the pose.

Synergizing/Activating

1. The biceps brachii and brachialis (muscles down the front and inside the upper arm) bend the elbows, drawing the feet upward and opening the pelvic region.
2. The lower and middle trapezius, which spans the back, and the rhomboids, muscles joining the shoulder blade to the spine, work together to draw the shoulders back and down, opening the chest.
3. The erector spinae muscles run the lengthe of the spine, and the quadratus lumborum connects the back pelvis rib cage and spine. Together they life the back. This force is transmitted to the shoulders and arms and is then connected to the feet.
4. The Sartorius, tensor fascia lata, gluteus medius, and gluteus maximus turn the hips outward and lengthen the adductor muscles along the inner thigh.
5. The hamstrings bend the knees, lengthening the quadriceps along the front of the thigh. The deep external rotators of the hips turn the thighs outward.

Thanks to my friend Ray Long for co-creating this post with me.       The Key Poses of Yoga: Scientific Keys, Volume II

Keep those comments coming ~ I really love all of the emails and questions. Let me know what is inspiring you right now in your practice.

You can reach me here or on Twitter @Stephanieyogini.

Namaste

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Bakasana

Crow Pose

This balancing pose resembles a crow perching on a tree. It connects the upper and lower extremities to improve balance and stability.

Synergizing/Activating

1. The serratus anterior, the muscle connecting the side of the rib cage to the shoulder blade, draws the shoulder blades forward, stretching both the middle trapezius and the rhomboids.
2. The pectoralis major combines with the anterior deltoids to stabilize the shoulders.
3. The lower trapezius, which spans the back, presses down on the shoulder blades.
4. The infraspinatus and teres minor turn the humerus (the upper arm bone) outward to refine shoulder stability.
5. The triceps straighten the elbows to mimic the crow’s legs.
6. The hamstrings bend the knees.
7. The adductor muscle group in the inner thighs squeezes the knees into the upper arms, like folded wings, linking the upper and lower extremities.
8. The psoas combines with the rectus abdominis to bend the trunk and hips.
9. The peroneus longus and brevis muscles, which run along the outside of the shin, turn the ankles slightly outward.

10. The tibialii anterior (next to the shinbones) hold the feet at right angles to the floor.

Into:

Mukta Hasta Sirsana A

Tripod Headstand

We’ll cover all the benefits of Headstand at a later time. Arms, Trunk, Pelvis, Legs – all used to invert the body, stimulating the control mechanisms of the heart and arteries that monitor and adjust blood pressure.

Inversions may also positively affect the flow of cerebrospinal fluid in the spinal cord and the brain.

Personally, I’ve always believed that going upside down is my fountain of youth.

As always, Thanks to my friend Ray Long – The Key Poses of Yoga is a great addition to your library.  The Key Poses of Yoga: Scientific Keys, Volume II

Namaste, StephanieTweet

What a great honor, and in such great company ~

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Yoga has been practiced for thousands of years and is perhaps the healthiest and most efficient exercise practice known to humanity. Since the dawn of time, human beings have contorted themselves into varying positions while focusing on their breathing patterns, helping to increase their flexibility, blood flow, thought processes, and moods.

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Virabhadrasana III

Warror III Pose

Warrior III converts the potential energy stored in Warior I into movement, projecting the body forward into a balance on the front leg. The main story of the pose is the rotation of the pelvis toward and flexion of the torso over the standing leg Note how this stretches the back of the standing leg differently than in a pose that has the pelvis facing forward, such as Ardha Chandrasana.

The back story in Warrior III is the balancing act. As with all balancing poses, become aware of your center of gravity and use it to your advantage. Bend the standing leg and/or lower the lifted leg to descend the center of gravity and make the pose more stable. Remember that stability in all of the standing postures, whether balancing on one leg or standing on both, originates from the large muscles of the pelvic core – the psoas and the gluteals. A small movement of the femur at the hip translates into a large movement of the foot, causing you to waver. This is the physics of a lever arm. Similarly, a small movement of the lower trunk translates into a large movement of the shoulder and arms. Once the legs and arms begin to move, it becomes difficult to regain balance. Conversely, stabilizing the pelvis and hip joint prevents the trunk and extremities from wavering.

Another advantage to engaging these core muscles of the pelvis, aside from conferring biomechanical stability, is stimulation of the sensory and motor nerves in the region of the pelvis. Increased activity in these nerves illuminates the first and second chakras. The soundtrack for this balancing act is the breath.

Basic Joint Positions

The standing hip flexes.

The raised hip extends and internally rotates.

The knees extend.

The shoulders flex and the elbows extend.

The back extends.

The cervical spine extends slightly.

Step 1  Flex the torso over the standing leg by engaging the psoas and pectineus. Remember that the Sartorius and rectus femoris muscles cross the hip and can be used to synergize the main hip flexors. You will activate the rectus femoris when you contract the quadriceps to straighten the knee. If the kneecap rolls inward, externally rotate the thigh to contract the sartorius muscle.

Step 2  Look at the interconnections among the back, hip, and knee extensors in this pose. The quadriceps, synergized by the tensor fascia lata, extend the raised knee. The gluteus maximus, synergized by the adductor magnus by contracting the buttocks and drawing the back foot toward the midline. Activating the gluteus maximus also externally rotates the leg, and undesirable effect in the final pose. Counter this by engaging the tensor fascia lata and gluteus medius muscles to inernally rotate the hip. A cue for this is to visualize pressing the outside of the raised foot against an imaginary wall to create an abduction force and access the secondary action of internal rotation. This returns the leg to neutral, with the kneecap facing down. Arch the back to engage the erector spinae and quadratus lumborum muscles and lift the trunk.

Step 3  A central character in the falancing act of Warrior III is the quadriceps of the standing leg. Use it to lift the trunk by straightening the knee. The kneecap should face directly forward. If it turns to face the outside, then press the ball of the foot into the floor and turn the thigh inward. This activates the peronei on the side of the lower leg and the tensor fascia lata and gluteus medius of the standing-leg hip.

Step 4  Note the interrelations among the erector spinae, trapezius, and deltoids. Observe how these muscles can be used in combination to lift the chest and raise the arms while drawing the shoulders away from the neck. Straighten the elbows to engage the triceps. Press the mounds of the index fingers together to engage the pronators teres and quadratus. Balance this pronation of the forearms with a supination force, using the extensor pollicis longus and abductor pollicis to draw the thumbs back and away from the mounds of the index fingers. Combine this movement of the forearms with external rotation of the shoulders by engaging the infraspinatus and teres minor muscles of the rotator cuff. This culminates in a double helical force up and down the arms and through the elbows.

Summary  All of these actions combine to create an intense stretc in the muscles at the back of the standing leg and hip – the gastrocnemius/soleus complex, the hamstrings, and the gluteus maximus. Remember that activating the antogonist muscles groups (the quadriceps and psoas and their synergists) creates reciprocal inhibition of the muscles that are lengthening in this pose, protecting them and allowing them to relax into the stretch.

Thank you to Ray Long for co-creating this post with me.
Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses    

We’re moving on next to hip openers, forward bends, twists, back bends, arm balances, inversions and restorative poses. I’m in awe of how my practice continues to evolve. After 31 years of this amazing work, I begin each day as a beginner. It’s always like it’s the first time for me. For that, I am extremely grateful. Thanks for spending time with me today. Drop me a note and let me know what you are working on or questions you may have. ~ Namaste, Stephanie 

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Parivrtta Parsvakonasana

Revolving Lateral Angle Pose

Parivrtta Parsvakonasana is both a twist and a standing pose. Two stories take place simultaneously here: lunging forward and turning the torso. The main story in this pose is the combined action of turning the shoulders in one direction and the pelvis in the other; the connection between the shoulders and the pelvis turns the spine. Press the upper arm into the thigh to create a leveraging force that rotates the torso toward the front leg. At the same time, externally rotate the rear hip and leg to turn the lower body in the other direction. This produces a coiling effect on the vertebral column. As with the warrior poses, Parivrtta Parsvakonasana has the front hip and knee flexing to produce a sense of forward movement, while the back hip and knee extend to constrain this momentum. Combine the leveraging forces of the extremities with the rotational force produced by the abdominal oblique muscles to turn the torso and spine.

The skeletal system is divided into the axial and appendicular skeletons, with the appendicular skeleton being further divided into the arms and shoulder girdle (upper section) and the legs and pelvic girdle (lower section). The axial skeleton comprises the vertebral column and thorax. Just as the earth revolves around its axis, when you connect the upper and lower apendicular skeletons, as in this pose, you can rotate the body around its axis – the vertebral column.

Basic Joint Positions

• The back foot rotates inward 90 degrees.
• The font foot turns out 90 degrees.
• The front hip and knee flex to 90 degrees.
• The back hip extends and externally rotates.
• The trunk laterally flexes and rotates.
• The wrists extend and the elbows flex.
• The shoulders abduct.
• The cervical spine rotates to turn the head to face upward.

Step 1  Squeeze the torso against the thigh to contract the hip flexors, including the psoas and its synergists. Press the outer side of the thigh against the back of the elbow, activating the Sartorius. Note that the pelvis tilts forward as the front-leg femur flexes.

Step 2  Press the elbow against the knee to turn the body. Break down this act into the following subplots, and feel how each action deepens the twist of the torso:

• A. Press the upper palm down against the lower palm to activate the upper-side pectoralis major.
• B. Press the back of the lower arm into the thigh to activate the lower-side posterior deltoid.
• C. With the front arm fixed against the thigh, draw the upper-side scapula toward the spine. The rhomboids will pull the torso into a deeper rotation around the axis of the spine.
• D. Attempt to scrub the upper-side palm away from the body to contract the triceps and the lower-side palm toward the chest to contract the biceps. The palms won’t move because they are pressing together, but the activation of these muscles aids to turn the torso.

Step 3  Engage the lower-side abdominal oblique muscles to revolve the trunk toward the front leg. At the same time, gently arch the back to turn the torso from the core. The lower-side serratus anterior muscles aid to rotate the torso, and the upper-side rhomboids draw the scapula toward the spine to synergize this action. These combined movements turn the chest around the axis of the spine.

Step 4  There is a tendency for the front-leg knee to drift inward in this pose. Counter this by pressing the side of the leg into the back of the arm to activate the tensor fascia lata. Create stability in the pose by combining opposing actions in the front and back legs. Do this by attempting to straighten the front knee while pushing off with the back foot.

Step 5  Activate the back-leg quadriceps to straighten the knee. Contract the back-leg buttocks to extend and externally rotate the femur. Visualize the gluteus minimus muscle stabilizing the ball of the hip in the socket.

Summary   Engaging the muscles as detailed in Steps 1 through 5 produces reciprocal inhibition of their antagonists, relaxing them into the stretch. In Parivrtta Parsvakonasana, the following muscles lengthen in the torso: the lower-side erector spinae and quadratus lumborum, the lower-side rhomboids, and the upper-side serratus anterior. In the lower body, the front-leg hamstrings, adductor magnus, and gluteus maximus stretch, while the back-leg psoas, pectineus, adductor longus and brevis, and gastrocnemius/soleus complex stretch. The back-leg gastrocnemius and soleus muscles stretch here even though we eccentrically contract them in Step 5.

Thanks to my co-creator, Ray Long ~            Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses

As always, if you have any questions or comments please let me know. I love the feedback. ~ Namaste, StephanieTweet

Garudasana

Eagle Pose

Early in the standing pose sequence we explored tree pose, which opens he hips outward and lifts the chest upward. A the conclusion of the series, we fold the body forward in Prasarita Padottanasana and then consolidate and draw the energy inward with Garudasana. Consider Garudasana to be a balancing version of the fetal position, with the hips adducted and internally rotated and the arms crossed over one another. Three plots take place simultaneously in Garudasana, each synergizing the other: the arms adduct across the chest; the legs adduct in front of the pelvis, with the femurs internally rotating; and the feet form the foundation for a balancing act. Squezing the legs together connects the plvis with the feet and hep to maintain balance. Squeezing the elbows together augments the contractile force of the leg muscles and the pelvic diaphragm, thereby synthesizing balance and mula bandha.

Basic Joint Positions

-       The standing knee flexes 20 degrees

-       Both hips adduct and internally rotate

-       The back extends

-       The shoulders flex to 90 degrees and adduct

-       The elbows flex

Step 1

Flex and adduct the standing leg. The psoas major straightens the lumbar spine and combines with the iliacus muscle to flex the femur and tilt the pelvis forward. The pectineus and anterior adductors synergize each other to adduct the femur. The gluteus minimus flexes and internally rotates the hip and stabilizes the femur in the hip socket. Visualize these muscles in action when doing the pose.

Step 2

Balancing on one leg involves a dynamic interplay among the muscles located from the hip to the foot. When you’re standing upright, the femur and tibia are relatively aliged, so some of the body weight is taken up by the tensile strength of the bones. When the knee bends, the bones no longer lign and the weight is supported by the extensor mechanism of the knee (the guadriceps, patella, and patellar tendon).

The gluteus medius and tensor fascia lata perform two actions here. First, both muscles automatically engage to tether and stabilize the pelvis. Second, they internally rotate the thigh. Contract the tensor fascia lata by pressing the outside of the knee into the top leg. This stabilizes the pose.

Finally, distribute your weight evely across the sole of the foot Balance inversion and eversion of the foot by engaging the tibialis posterior muscle and the peroneus longus and brevis muscles, respectively. The actions of these lower leg muscles stabilize the ankle and dynamize the arch of the foot.

Step 3

Draw the upper leg across the lower by engaging the psoas and the adductor group. Flex the femur and stabilize it in the hip socket by visualizing the gluteus minimus contracting. This muscle also internally rotates the flexed femur. Squeeze the thighs together by engaging the adductor muscles of both legs. Polish and dynamize the pose by attempting to draw the adducted femurs apart; this engages the tensor fasia lata, as detailed in Step 2.

Step 4

Hook the upper foot around the lower leg and dorsiflex it by drawing the top of the foot into the calf. This activates the tibialis anterior muscle and toe extensors at the front of the leg. Evert the foot by contracting the peronei on the side of the leg. Balance this with slight inversion of the foot by engaging the tibialis posterior muscle to stabilize the ankle.

Press the ball of the foot into the floor to assist in balance. This engages the peroneus longus and brevis muscles of the standing leg. At the same time, engage the tibialis posterior of the standing leg to dynamize the arch of the foot.

Step 5

Contract the pectoralis major as you draw the arms toward one another, adducting the shoulders. The latissimus dorsi, teres major, and long head of the triceps assist in this action. Create an opposing force by attempting to lower the arms while engaging the anterior deltoids to resist this movement. A cue for this action is to squeeze the elbows together, bringing awareness to the latissimus dorsi at the back of the body.

Attempt to straighten the elbows while resisting and feel how this activates the triceps, refining the adduction of the arms across the chest. Sueeze the fingers into the palm. Activating these muscles in the upper body augments the force of conraction of the muscles in the lower body.

Step 6

Adduct the arms in front of the chest to stretch the rhomboids and middl trapezius on the back. Gently arc the back by engaging the erector spinae and quadratus lumborum muscles. Draw the back of the ribcage down and expand it by engaging the serratus posterior (visualization helps in this action). Activate the standing leg gluteals to balance the pelvis. These muscles combine with the psoas at the front of the hip to stabilize the femur in the socket.

Step 7

Notice how adducting and internally rotating the upper leg stretches the abductor component of the gluteus medius and tensor fascia lata, as well as the piriformis, obturators internus and externus, superior and inferior gemelli, and quadratus femoris muscles (the deep external rotators of the hip).

Enjoy this fun and sometimes challenging pose. I saw a beautiful Eagle flying in the mountains where I hike here in Scottsdale, Arizona. I went home and looked up Eagle totem and thought I would share what that means:

 Spirit ~ Healing ~ Transformation

The eagle is a symbol of the zenith. A great reminder of your own ability to soar to great heights.  Eagles are messengers from heaven and are the embodiment of the spirit of the sun.

Those with an Eagle totem need to have an involvement with creation; a willingness to experience extremes; a willingness to use your ability even if it means getting “scorched” a little as you fly high; a willingness to seek out your true emotions.

A demanding totem, but one that offers so much reward at the end of the journey.

Its four-toed feet remind you to stay grounded even when soaring high; It’s talons remind you to grasp the things of the earth; Its sharp beak shows you when to speak, how much, and how strongly.

This totem will show you opportunities and how to ride the winds to your benefit. Eagle people can live in the realm of the spirit yet still remain connected and balanced within the realm of the Earth.

You must become much more than you ever dreamed possible.

~ Namaste

Stephanie

Thank you to my friend, Ray Long, who co-created this post.

Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing PosesTweet

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Utthita Hasta Padangusthasana

Standing Big-Toe Hold Pose

Utthita Hasta Padangusthasana uses many of the same principles that apply to Tree Pose. We have several plots involved in the story of this pose – balancing on one leg, intensely stretching the lifted leg, extending the back to maintain the body erect, and contracting the muscles of the arm to lift the foot. Even the action of the big toe that is being held is a subplot. Then there is the mental aspect of staying calm to maintain balance. This is aided by focusing on the breath – the underlying story in all of the asanas. Balance the action of the peronei, which press the ball of the foot into the floor, with the action of the tibialis posterior, which spreas the weight across the sole of the foot. Essentially all of the lower leg and foot muscles help to create a firm foundation for the pose. The key to success in this posture is actively flexing the hip of the lifted leg. The tendency is to use the hand and arm to lift the foot. Instead use the hip flexors to lift the leg and the arm as an adjunct to refine the lift.

Basic Joint Positions

• The standing knee extends
• The standing hip in in neutral
• The raised knee extends
• The raised hip flexes
• The shoulder of the raised arm flexes
• The back extends slightly to counterbalance reaching forward for the foot

Step 1  Activate the quadriceps to straighten the knee of the standing leg. The tensor fascia lata runs along the side of the leg and synergizes the quadriceps in extending the knee while stabilizing it. Remember to align the femur and tibia bones along their long axes, avoiding hyperextension of the knee. The gluteus medius will automatically contract to stabilize the pelvis.

Step 2  Holding the bent knee in the air aids to educate the soas to contract in this pose. Use it to lift the leg. The pectineus and adductors longus and brevis synergize this action. Activate the quadriceps to straighten the knee. The Sartorius, running from the inside of the knee to the front of the pelvis, refines this action. Visualize this muscles engaging.

Step 3  Now use your arm to lift the leg higher. Contract the upper sternoclavicular region of the pectoralis major and the anterior deltoid to lift the arm. To get a feel for engaging these muscles, press the palm of the hand against a wall and attempt to scrub it up toward the ceiling. Then return to the pose. Bend the elbow by activating the biceps and brachialis muscles. These actions raise the leg and augment the stretch of the gluteus maximus, hamstrings and gastrocnemius.

Step 4  There is a tendency to lean forward in this pose due to the pull of the raised-leg hamstrings and gluteus maximus on the structures of the posterior chain. Correct this by arching the lumbar to activate the erector spinae and by engaging the standing-leg buttocks, quadratus lumborum, and gluteus maximus. Note how this draws the foot that is held in the air higher and accentuates the stretch at the back of the leg.

Summary  In Utthita Hasta Padangusthasana, the main plot played out in the pose is the hamstring stretch of the lifted leg. The subplot, or secondary stretch, takes place at the gastrocnemius and gluteus maximus muscles.

Thanks to Ray Long, MD, FRCSC for co-creating this post. As always, please give me a shout if you have questions or comments. ~ Namaste

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Uttanasana

Intense Forward-Bending Pose

Uttanasana is a standing pose and a forward bend that functions to lengthen the hamstring and calf muscles, with a secondary stretch of the back. You can use a technique called triangulation to locate the focus of the stretch and deepen it. For example, activate the quadriceps to straighten the knees. This moves the hamstring insertions farther away from their origin on the ischial tuberosities (the sitting bones). Flex the trunk to draw the ischial tuberosities up and away from the hamstring insertions on the lower legs. To produce this action, simultaneously contract the hip and trunk flexors to draw the torso forward while engaging the quadriceps. These actions combine to move the origin and insertion of the hamstrings farther apart, “triangulating” the hamstrings and stretching eh muscle. To add to this stretch, constrain your hands on the mat and attempt to drag them forward by bending the elbows; this draws the trunk further into flexion and exemplifies a secondary action contributing to the primary action of the pose. If you cannot reach the floor, grasp the back of your knees or lower legs and bend the elbows. Because the hands are fixed in place, on the mat or holding the legs, the contractile force of the biceps draws the trunk deeper into flexion. This force is transmitted through the posterior kinetic chain to the pelvis, tilting it forward and lifting the ischial tuberosities, thereby augmenting the stretch of the hamstrings.

Remember that contracting the quadriceps creates reciprocal inhibition of the hamstrings, their antagonist, signaling the hamstrings to relax and move more deeply into the stretch. Experience this in Uttanasana by firmly engaging the quadriceps, and note how the sensation of the stretch changes.

Basic Joint Positions

• The hips flex
• The trunk flexes
• The femurs internally rotate (slightly)
• The knees extend
• The cervical spine is neutral
• The shoulders flex overhead
• The elbows flex
• The forearms pronate

Step 1 ~ Flex the trunk by activating the rectus abdominis. This creates reciprocal inhibition of the lower back muscles, signaling them to relax. Tilt the pelvis forward by contracting the hip flexors, including the psoas, pctineus, and anterior adductor muscles. This signals the hip extensors (the gluteals) to relax.

Step 2 ~ Activate the quadriceps to straighten the knees. (This is a long term strategy, so do what is available to you today. Remember the goal is for your ribcage to be on your thighs, so keep your knees bent until you can move into the full expression of the pose. ) The tensor fascia lata synergizes this action when the knees are straight. Bear in mind that when we stretch a muscle, we also pull on its attachments and passively produce the same movements as when we contract the muscle. Pulling on the gluteus maximus thus externally rotates the thigh. Engaging the tensor fascia lata also turns the femurs in slightly. The cue for this action is to attempt to gently drag the feet apart. Use this action to adjust the femurs, so that the kneecaps point forward symmetrically. The feet do not move, but the femurs turn inward with this cue. The gluteus minimus muscle synergizes hip flexion when the femur is flexed.

Step 3 ~ Pronate the forearms to press the mounds of the palms of the hands into the mat. With the hands fixed on the floor, attempt to bend the elbows by contracting the biceps. This draws the trunk toward the thighs.

Step 4 ~ Draw the shoulders away from the ears by activating the lower third of the trapezius. Keep the hands fixed on the floor, as described in Step 3, and attempt to drag the hands forward by contracting the anterior deltoids. This synergizes the action of the biceps in the previous step to flex the trunk more deeply. Remember to activate the quadriceps when applying these secondary actions so that you create reciprocal inhibition of the hamstrings, helping them to relax into the stretch.

Summary. The steps described above stretch the muscles of the posterior kinetic chain, including the gastrocnemius, hamstrings, gluteus maximus, and posterior portions of the gluteus minimus, quadratus lumborum, and erector spinae.

Thanks to Ray Long – dailybandha.com for co-creating this post.

Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses

This posture is one of my very favorite poses. It helps relieve stress and the symptoms of menopause. Reduces fatigue. Friends say it helps with headaches and insomnia. It is so calming. Give it a try. Let me know what unfolds for you.
~ NamasteTweet

Utkatasana: Chair Pose

Utkatasana, like Vrksasana, uses the concept of simultaneous ascent and descent. Several actions within the pose create this effect. Flex the hips to tilt the pelvis forward. Counteract this by engaging the buttocks muscles to tilt the pelvis downward from the back (into retroversion). Press the feet down evenly, beginning at the heels and then spreading the weight across the soles of the feet; squeeze the knees together. You will find this brings stability and balance to the pose. The combination of these actions creates the downward force of the lower body that is felt in Utkatasana. Ascend the upper body by activating the erector spinae and quadratus lumborum to lift the torso. Draw the shoulder blades toward the midline and down the back to open the chest upward. Raise the arms and straighten the elbows. Polish the pose by gently engaging the rectus abdominis to counteract any bulging forward of the ribcage.

Basic Joint Positions

•                The knees flex.
•                The hips adduct and flex.
•                The back extends.
•                The shoulders flex overhead and externally rotate.
•                The elbows extend.
•                The forearms pronate.
•                The cervical spine extends to tilt the head back.

Utkatasana Preparation

Begin with the hands on the hips to lower the center of gravity. Draw the shoulder blades toward the midline of the back to open the chest. Bend the knees, and activate the adductor muscles to squeeze the inner knees together. Balance the forward and backward tilt of the pelvis and spread the weight of the body across the soles of the feet. Begin with more weight in your heels, so that gravity is directed through the center of the ankles rather than forward on the feet. Then raise the arms overhead, draw the shoulders down the back to free the neck, and tilt the head back to look up at the hands. You can use a chair to stretch the shoulder extensors. Place the elbows on the chair as shown, flex the trunk, and holding this position, press the elbows into the chair to create a facilitated stretch. Relax and flex the trunk deeper to open the shoulders. Then take Utkatasana and note how you can raise the arms further overhead.

Step 1 Activate the psoas and pectineus muscles to flex the hips. Bend the knees and stabilize the lower body by engaging the quadriceps. Note how one of the heads of the quadriceps, the rectus femoris, synergizes the hip flexors. This is because the muscle is polyarticular (it crosses more than one joint) and originates from the front of the pelvic bone. Visualize the rectus femoris in action in order to engage it.

Step 2 Squeeze the knees together by activating the adductor group of muscles on the inner thighs. The more anteriorly placed muscles, the adductors longus and brevis, also help to tilt the pelvis forward.

Step 3 Activate the gluteus maximus to tilt the pelvis downward and back, counterbalancing the forward tilt of the pelvis created by the hip flexors. Notice the gluteus minimus. This muscle synergizes flexion of the hips in this position. Lift the torso by contracting the erector spinae and quadratus lumborum.

Step 4 Lift the arms by activating the anterior (front) portion of the deltoids. Straighten the elbows by contracting the triceps, and externally rotate the shoulders by activating the infraspinatus. Engage the pectoralis minor and serratus anterior muscles (as in Tadasana) to expand the chest upward. Tilt the head back.

Step 5 Complete the pose by contracting the rectus abdominis. This draws the ribcage down, stretching the intercostal muscles. It also increases intra-abdominal pressure and creates an “air bag” effect to stabilize the spine. Activate the muscles of the pelvic floor to create mula bandha. You can augment the force of contraction of the bandha by squeezing the knees together while engaging the muscles of the pelvic diaphragm. This action is referred to as recruitment.

Thanks to my friend, Ray Long, MD, FRCSC for co-creating this post with me. ~ NamasteTweet