Science of Yoga_ Understand the Anatomy and Physiology to Perfect Your Practice ( PDFDrive )

Head is light, Locked long rhomboids Neutral THE ASANAS Seated as if floating spine If you slouch, your back muscles, Trapezius upward including your rhomboids, may is long Middle and lower be “locked long.” When this trapezius engage happens, your shoulder blades Rhomboids with rhomboids to spread forward and your are long stabilize scapulae pectoralis minor muscles Pectoralis shorten. Try rolling your shoulders minor is back to awaken your rhomboids. short This creates a muscular sling of tension for efficient posture. Gravity Axial extension Spine Spinal extensors Enlongating your spine “Axial extension” involves muscle engagement to elongate the axial skeleton (your spine, ribcage, and skull). In many poses, this action counteracts gravity and the tendency to slouch. However, don’t lengthen so much that you lose the natural spinal curves. Like a stretched spring, these curves create support and resilience. POSTERIOR VIEW Quadriceps stretch Gluteus maximus stretches and relaxes 49

THE ASANAS Seated Arms BOUND ANGLE As you reach toward your feet with flexed elbows, your Baddha Konasana brachialis flexes your elbow with the help of the biceps Bound angle pose is a seated hip opener and brachii and brachioradialis. groin stretch. It can relieve pelvic cramping, and this version of the pose also improves your ankle ElbBorwBacrBhaSiicochhreoaipadusliliabdslrieasrchii flexibility and awareness, which will come in handy in balancing poses. Lower legs THE BIG PICTURE KEY Your tibialis anterior Joints muscles dorsiflex Your inner thighs stretch, particularly around your groin. If you can reach, this Muscles your ankles, and your is also an opportunity to stretch your extensor digitorum ankle muscles by opening your feet Engaging muscles extend your like a book revealing its pages. Engaging while toes. If you are using stretching your hands to manually Stretching invert your feet, your ALIGNMENT Spine fibularis muscles AnFkiElbTeuxitlbaeinraissloimrs udasincgltieetsorriourm longus Your spine is stabilized elongated are stretching. into neutral and, in this version of the pose, your Shoulders pelvis is also neutral. Your relaxed back thighs rest in a rotated and down outward position. Pelvis neutral Spine Hip rotating neutral outward Feet opened like book 50

Torso Thighs For many people, there is a Your hip flexors—particularly tendency to lose natural lumbar your iliopsoas—engage to maintain hip flexion. Your lordosis (curve inward) in this quadriceps, along with pose. To resist this, engage your your adductors, strongly spinal extensors to lengthen and stretch. Although your stabilize your spine. Your rectus hamstrings initially engage to abdominis stretches slightly. flex your knee, in this version Spine of the pose try to relax them as SpRinecatul sexatbednosmoirnsis much as possible. This is not a major hamstring strengthener. Psoas AmIdladiPuajoecctcruHotrisnilpoeungs us VastAudsdumcSeKtaodnRirreetacoeltmiruiassgufsneumsoris 51

BOUND ANGLE Baddha Konasana Head is stacked over your spine CLOSER LOOK Multifidus sends sensory information Your one-of-a-kind bone shapes and joint to your brain, structures determine what your bound angle helping body pose looks like. Some people will never be awareness able to bring their knees to the floor and that is okay. Focus on releasing your hips. Erector spinae engage to Deep Normal angle Shallow maintain angle between head angle posture and shaft Lower back is of femur curved inward to neutral, not 115o rounding forward 130o 140o Femur differences When seated in Bound Angle pose, notice if you feel a “hard” or a “soft” stop. A hard stop is when the bones get in the way, with little stretching sensation felt. A soft stop is when tight muscles limit movement and a stretching is sensation felt. Soft stops can shift from stretching, but you cannot change hard stops. Variance in femur shape and angle can limit certain poses. Head of femur rotates outward in your hip socket Knee is lowered toward floor POSTERIOR–LATERAL VIEW 52

Acetabulum THE ASANAS Seated (socket) Sacroiliac 130o (SI) ligament Angle is greater Sacrospinous than 90° ligament FEMALE Thicker bone Pubic symphysis Iliofemoral in male pelvis made of ligament 90o fibrocartilage Angle is less than Pelvis softening or equal to 90° MALE Women release a hormone called relaxin during pregnancy. Some research suggests Pelvis differences women release small amounts monthly around ovulation. Relaxin prepares the body The shape of the pelvis differs for childbirth, prompting the ligaments and in everyone. A key difference is fibrocartilage that support the pelvis to between males and females— women tend to have a wider pelvis relax and allow for more flexibility. Women to allow for childbirth. Variance in should take care to not overstretch pelvis shape contributes to the fact during these times. that everyone has their unique expression of asanas. In Bound Upper arms Angle your pelvic structure is a engage to factor in how far you can lower grasp feet your knees. Engage thighs for a few breaths, then allow quadriceps to stretch further ANTERIOR–LATERAL VIEW 53

THE ASANAS Seated Lower torsoHip CAT Your lumbar spine is in flexion, stretching your quadratus lumborum. Your abdominals Marjaryasana engage to compress your abdomen, squeezing your belly button in toward your This is a gentle kneeling pose that takes the position spine. Your pelvis is in a posterior pelvic tilt. of a scared cat, warming up joints in your spine, hips, and shoulders. Try exhaling as you move into the pose. IliRopIenscottauesrsnaabldoombliinqius es This is often done with the next pose, Cow, by flowing from Cat to Cow with the exhale and inhale. THE BIG PICTURE Your back muscles stretch while the muscles on the front of your body—including your chest and abdominal muscles— engage. Muscles in your arms work to stabilize you. Your rib cage is compressed, helping to facilitate a deep exhale into the pose. ALIGNMENT Even curve Shoulder blades Your arms and thighs are in spine are wide apart fixed in place, with your knees directly under your hips and hands under your shoulders (or slightly forward). The rounding of your spine is as even as possible. Knees hip- Hands Fingers spread distance apart shoulder- and palms distance pressing down apart 54

ESreercratotur sspainnteareior Upper torso Pectoralis major Trapezius The muscles on the front of your body engage to flex your spine— Spine including your abdominals and ShoTulrdiecreps brachii iliopsoas, while the muscles on Elbow the back of your body stretch— including your spinal extensors, Upper arms trapezius, rhomboids, and latissimus dorsi. Your scapulae Your triceps brachii are elevated, protracted, and extend your elbows, upwardly rotated. Your pectoralis while your biceps major is slightly engaged. brachii stabilize synergistically in a StSeprLnloeonnciglueuisdsommmuuassscctlloeeissd lengthened position. Neck Lower legs Your cervical flexors— Your lower legs are sternocleidomastoid, longus relaxed. You may feel your ankle dorsiflexors colli, and longus capitis— stretching if they are engage. Your cervical particularly tight. extensors—upper trapezius, splenius capitis, and splenius cervicis—stretch as you flex your cervical spine, tucking your chin in toward your sternum. Extensor carpi radialis longus Lower arms Extensor carpi radialis brevis Your wrist extensors FlexoErxdtFeignleisxtooorrruccmaarrsppuiiPpuauelrllmnfniaacarirWirasiilsslriosinstgus extend your wrists, and your wrist flexors slightly stretch while stabilizing your hands in position. KEY Joints Muscles Engaging Engaging while stretching Stretching 55

THE ASANAS Seated SpiSnpeSineRrarhlaoetxmutsebnoasinodrtsesrior QuaEdxrRtaetreHuncGstaiullpulsuosmbatblebiouqdruuosemmsminaixsimus COW Bitilasana Mimicking the slightly dipped back of a cow, this gentle kneeling pose incorporates a backbend, and is practiced to warm up the spine, hips, and shoulders. Inhale as you enter the pose; you can also alternate between this and Cat pose, in time with your breath. THE BIG PICTURE Your abdominal and chest muscles stretch, while your back muscles—including your spinal extensors—engage. Your rib cage is expanding, making it possible to inhale fully. A subtle, even curve is created by the backbend and raised head. ALIGNMENT Especially Your arms and thighs are fixed in place even curve with your knees under your hips and in neck hands under your shoulders (or slightly Shoulder forward). Your backbend is as even as blades squeeze possible, focusing on lengthening your toward center neck, creating a subtle, even curve. Fingers spread and palms Even curve pressing down in spine Knees hip- distance apart Hands shoulder- distance apart 56

Torso Neck Your spinal extensors engage Your cervical spinal extensors to extend your spine, while your engage, while your cervical abdominals stretch. Your middle and lower trapezius retract your flexors stretch slightly as you scapulae, while your serratus gently lift your chin. Imagine anterior muscles stabilize. there is an egg behind your neck—avoid cracking it by KEY resisting hyperextension Joints (extreme extension). Muscles Engaging LSopnlegnuius smmuuscslcelses Engaging while Sternocleidomastoid stretching Stretching Pectoralis Shoulder Upper arms major Your triceps brachii extend Triceps brachii your elbows, while your biceps brachii stabilize in a lengthened position. Elbow Lower arms Your wrist extensors Extensor carpi radialis extend your wrists while Extensor carpi radialis your wrist flexors slightly stretch while stabilizing. longus brevis Extensor carpi ulnaris Flexor diFglietxoorur mcasPrupapilmeuralfnriicasiWarloilrisnsigstus 57

CAT—COW Marjaryasana—Bitilasana Flexion Spine flexion and extension CLOSER LOOK When your spine flexes, the Flowing from the flexion of Cat to the front of your body engages while extension of Cow as you breathe deeply in the back of your body stretches. and out improves your mind–body connection, When your spine extends, going as well as your sense of body awareness. into a backbend, the back of your body engages while the Spinal cord Extension front of your body stretches. Brain receives Your spinal extensors are the signals main players in this extension. Trapezius stretches Signals sent from muscles Mind–body connection We often think of the brain as controlling our muscles. This is true: those motor signals tell your muscles what to do. However, your nervous system is a two-way conversation. Your body sends tons of sensory signals to your brain. Yoga improves the mind–body connection by encouraging you to listen to your body. Ankles and feet Middle finger is ANTERIOR–LATERAL are relaxed (in facing forward VIEW OF CAT plantar flexion) 58

Sensory cortex THE ASANAS Seated receives signals from body Eyes open or closed Cerebellum receives signals Inhalation and exhalation Conscious Breathe mindfully, coordinating your breath pathway and movement; your nervous system loves Signals from this sort of integration. As a general rule, body to brain exhale when your ribcage is compressed (as in forward folds or twists), and inhale when Proprioception your ribcage can expand (as in backbends). Proprioception is body awareness, particularly while Exhale, compressing moving through space. Your cerebellum constantly your ribcage to receives unconscious signals from your body about push air out its position, while your cerebral cortex consciously deciphers where you are in space. Mindfully Lungs flowing between poses can help develop this awareness and improve balance. Pectoral muscles EXHALE DURING CAT stabilize your Inhale, making shoulders space for air to come into your lungs INHALE DURING COW Kneecap may Wrists are need padding, extended such as a folded ANTERIOR–LATERAL blanket VIEW OF COW 59

THE ASANAS Seated COW FACE Gomukhasana This seated pose involves unique actions of your Top arm shoulder joints. This can be helpful in stretching out tight shoulders, particularly if you work at a desk and Your shoulder flexors— spend a lot of time typing—but you should avoid this anterior deltoid and pectoralis pose if you have a rotator cuff injury. Switch arms and major—flex your shoulder. Your middle notice if you feel a difference between each side. deltoid and supraspinatus stabilize and abduct it, and your infraspinatus, teres THE BIG PICTURE KEY minor, and posterior deltoid engage Joints to externally rotate. Your elbow flexors In this seated pose, you particularly engage and triceps brachii stretches. stretch around your shoulders and Muscles the outside of your hips and buttocks. Torso You are also engaging key postural Engaging muscles to counteract slouching or Engaging while Your spinal extensors and rounding forward. stretching transversus abdominis Stretching engage to slightly extend and stabilize your spine, while your rectus abdominis stretches. Your rhomboids engage to retract your scapulae. ALIGNMENT Top elbow Reach elbows in as Grip strap while Your knees are stacked in the reaching up much as possible holding pose center while your hands reach and in toward each other, trying to clasp your fingertips. Your Keep head elbows are squeezing in and neck back toward the center. Keep your spine neutral or in a Spine neutral slight backbend, trying to twist or lean. Work toward VARIATION stacking knees If you cannot reach your hands Bottom elbow at midline together, use a strap or towel to reaching down extend your reach. If you hold for approximately 10 breaths, and in you may find you can walk your fingers closer toward each other. Hip rotating outward 60

Elbow Neck Brachioradialis Brachialis Your splenius capitis and Triceps brachii splenius cervicis engage Biceps brachii to press your head back, Deltoids perhaps in slight cervical Shoulder extension to counteract the tendency of the head TTereIenrsefsmramasjiponirnoratus to fall forward. RShpoimnabol iedxstensors Cervical extensors Bottom arm Serratus anterior SpTinrLeaantsivsesrismuus sabddoormsiinis Your anterior deltoid, subscapularis, teres major, pectoralis major, and latissimus dorsi internally rotate your shoulder. Your posterior deltoid stretches while in internal rotation. Your elbow flexors engage while your triceps brachii stretches. ITnefrreasspmiDnaaejoltturoisds Biceps brachii Brachioradialis Brachialis brachii Triceps Elbow Thighs Your hip flexors help stabilize your hips in flexion, while your quadriceps and gluteus medius, minimus, and maximus stretch. Gluteus medius Gluteus maximus 61

COW FACE Gomukhasana Triceps brachii stretches strongly CLOSER LOOK on your top arm Cow Face works your shoulders Fingers gently dynamically—including your deltoid clasp, if accessible muscles. Compression at your shoulder Pectoralis major joint can also lead to cardiovascular shifts stretches while both system-wide and in local blood vessels. flexing your shoulder Middle— Anterior—flexion abduction and internal Latissimus dorsi rotation stretches on this side Posterior— All of your gluteal extension and muscles stretch, external including your rotation gluteus maximus Dynamic deltoids LATERAL VIEW Your deltoids are split into three parts, or heads, which have opposing actions when engaged. Some research suggests that there are 19 parts filled with muscle fibers that can be controlled independently by your nervous system. This pose dynamically engages and stretches each part of your deltoids. 62

Eyes open THE ASANAS Seated or closed Collarbones move Flexion slightly with External your arms rotation Middle deltoid stretches as you Extension slightly squeeze Internal your elbow inward rotation Pectoralis major engages to Range of movement strongly adduct your shoulder Your body has the potential to do many actions, Psoas major on but our modern-day lifestyle limits its opportunities. both sides engage to flex your hips Humans are designed to go through more joint actions more regularly. Your yoga practice helps you Ankles and feet are relaxed maintain these capabilities in full range of motion (ROM). When it comes to ROM, if you don’t use it, you lose it. Vasoconstriction Vasodilation (vessel constricting) (vessel opening) Blood vessel changes There is slight pressure on your blood vessels at your shoulders, similar to a loose tourniquet. When you release the pose, blood rushes to the area. This vascular pressure causes an increase of nitric oxide (NO), encouraging blood vessel dilation, slightly lowering blood pressure and increasing relaxation. ANTERIOR VIEW 63

THE ASANAS Seated Neck Sternocleidomastoid SIDE BEND To rotate your neck, your rotatores, multifidus, Parivrtta Janu Sirsasana sternocleidomastoid, and This seated, lateral side stretch allows you to semispinalis cervicis engage mobilize your spine in a way that you probably don’t on the side toward the ground often move it in everyday life. The novel movement that this pose involves benefits your intervertebral discs, (model’s right in this image), nervous system, and fascia. while stretching on the upward-facing side. Your splenius capitis and splenius cervicis engage on the upward-facing side (model’s left in this image), while stretching on the downward-facing side. THE BIG PICTURE As you bend deeply to the side, muscles along your spine stretch and strengthen. Your shoulder muscles engage to reach your arms over your head, and your thigh muscles on both sides stretch in different ways. Brachioradialis Serratus anterior ElBbBroTaDwirScciehehcplieotaspoulbiisdslrdbasrecahrcihi ii Arms Your shoulder flexors—including the anterior deltoids—engage. Your middle deltoids and supraspinatus engage to abduct your shoulders, and they are externally rotated by your posterior deltoids, infraspinatus, and teres minor muscles. Your brachialis, biceps, and brachioradialis muscles flex your elbows. KEY Extended lower leg Gastrocnemius Thigh Joints FTleixboiarlids.PallaonnntteAagrrnuifokasrlsecia Muscles Your ankle dorsiflexors Your hamstrings and gluteus Engaging engage to dorsiflex your ankle maximus stretch, while your Engaging while stretching and extend your toes. If you quadriceps engage to extend your Stretching are grabbing your foot and knee. Also, your internal rotators— including gluteus medius, gluteus 64 pulling, you are probably minimus, and tensor fasciae latae— feeling a stretch in your calf engage while lengthening. You may feel a stretch in your iliotibial band. muscles, along with your plantar muscles and fascia.

Torso ALIGNMENT Avoid rounding forward by reaching your top On the side toward the ground shoulder blade back, as if you are trying to press your external abdominal toward an imaginary wall. Focus on finding length in your spine and broadness in your chest. obliques, erector spinae, and quadratus lumborum engage Spine Turn head Spine Bring shoulder while the upper side stretches, Spinal extensors comfortably elongating blade back External obliques Knees soft, to laterally flex your spine. On not locked Chest broad both sides, your rotatores and multifidus rotate your spine and send signals to your brain about where your spine is in space. Your transversus abdominis engages to stabilize your spine. Flexed leg Your adductors, quadriceps, and iliopsoas stretch. Although your hamstrings engage initially to flex your knee in place, try to relax your leg muscles while holding the pose. Gluteus maximus VasRteucVstalusAstadtufdeserucmamtSloeoiKarrdsirniPtsseamooleraiaissguPnsemucatsjionreus Adductor mIalgionpsuosas RecSteumsitefnemdinorosius s 65

SIDE BEND Parivrtta Janu Sirsasana Disk health CLOSER LOOK When side-bending (lateral flexion of the spine), your Seated side bend is a one-sided movement that dynamically affects your abdominals, intervertebral disks push to back muscles, and spinal disks. You don’t the sides. As you bend to the have to be able to reach your foot with right, your disks shift to the left either hand to do this pose; your arms (and vice versa). The cartilage in can simply reach to the side. your spine allows for this natural process. Rectus Vertebra Disk pushes abdominis to opposite Abdominal structure side of bend External oblique Quadratus Your criss-crossing abdominal Internal lumborum muscles provide multilayered oblique engages on support for your internal organs lower side and allow your torso to move. Transversus Legend has it that in 1888, Dr. abdominis Dunlop, a surgeon, was watching his son bouncing on his tricycle Quadratus due to the poor design of the lumborum stretches wheels, causing a headache. Inspired by the structure of the on upper side abdominals, he designed a tire for a smoother ride and fewer flats. Latissimus dorsi stretches on the upper side Unilateral movement Your quadratus lumborum (QL) is important for holding posture. When the erector spinae are weak it picks up the slack. Keeping your spine erect is a big job for this little muscle, leading to muscle fatigue and even pain. This pose helps by stretching and engaging the QL. 66

Pressure and balance Knee may be THE ASANAS Seated lifted or touching Notice and feel the point of the floor Weight is back contact of your body on the floor on buttocks in this pose. It is a little different Elbow flexors for everybody. Notice how the engage pressure points shift as you transition in and out of the pose. Posterior deltoid stretches and engages to help externally rotate shoulder Erector spinae stretch on the upper side If hands don’t reach foot, place one hand on your shin and reach the other out and over toward it Erector spinae Ankle dorsiflexors engage on the engage to flex lower side your ankle POSTERIOR VIEW 67

THE ASANAS Seated Neck SEATED TWIST To rotate your neck, on the contralateral side of axial rotation (side Ardha Matsyendrasana you are rotating away from, model’s left side on this image), your rotatores, This seated twist will wake up small muscles along multifidus, sternocleidomastoid, and your spine and stimulate digestion. Practicing twists semispinalis cervicis engage while mindfully in yoga can help prevent injury from twists stretching on the ipsilateral side (the you do in everyday life. Take care not to twist too far side you are rotating toward). Your if you have spinal disk issues or osteoporosis. splenius capitis and splenius cervicis engage on the ipsilateral THE BIG PICTURE KEY side, and stretch on the contralateral. Joints Your back muscles and abdominals Sternocleidomastoid dynamically engage and stretch as you Muscles rotate your spine. Your thighs and hips— Shoulder particularly around your buttocks—are Engaging Teres minor stretching as they rotate outward. Your Engaging while Teres major lowered arm presses down to help you stretching ElbBorBwaTicchreiipcaeslipsbsrabcrhaicihii find more length along your spine. Stretching Brachioradialis ALIGNMENT Arms Prioritize elongating your spine over rotating more or leaning. On your extended arm, your If you do decide to rotate more teres minor engages to deeply, try to use your core stabilize and externally rotate muscles instead of pulling with your shoulder, while your teres the external force of your arms. major extends your shoulder. Your elbow flexors and triceps Spine elongating are dynamically engaging to Keep the rotation help hold your arm in place, as even as possible pushing down into the ground to help elongate your spine. On Pelvis rotates your flexed arm, your elbow slightly with you flexors engage while your Arm presses triceps stretches slightly. down 68

STerrarnasQtvuEuEesxarrtsdeaeocrSrntasnoppttarueiilrnsnsioplaeoubilrnlmiisqabueoOreusnmthe Torso contralateral side of axial rotation (this model’s left), your external abdominal obliques engage, while your internal abdominal obliques stretch. On the ipsilateral side, your internal abdominal obliques engage while your external obliques stretch. Your spinal extensors engage on both sides—including your erector spinae and quadratus lumborum muscles. Rectus femKonreise Iliotibial band GVGlualtusettuuesusVmsalasmaIttuSlexeiasroidamrpmHitlusouieoisrdssapiiusaslis Thighs In your top thigh, your gluteus maximus, tensor fasciae latae, iliotibial band, and quadriceps stretch. In your bottom thigh, you may feel most of the stretch in your quadriceps. 69

SEATED TWIST Ardha Matsyendrasana CLOSER LOOK Spinal twists affect the disks between your vertebrae and your sacroiliac joint. Although this action may not “wring out toxins” as is sometimes claimed, it does encourage healthy digestive movement in your intestines, known as peristalsis. Vertebrae rotate Small, deep muscles called rotatores help to rotate your spine Intervertebral disks compress Spinal rotation With rotation of your spine (spinal twists), your intervertebral disks naturally compress. For optimal safety and benefit, first consciously lengthen your spine into axial extension as much as possible, then twist only as far as your muscles bring you. Use your arms to help you maintain length in your spine. Breathe. External obliques engage as you twist away Gluteal muscles stretch Foot is relaxed 70

THE ASANAS Seated Rotation of torso Wringing out toxins Leg not crossed over You may have heard that spinal twists “wring out toxins.” Knee However, your liver efficiently extended deals with toxins automatically. Although mechanically compressing the organs may be beneficial, evidence does not show that this contributes to “detoxification.” You can instead visualize wringing out negative energy as you twist, for psychological benefit. Deep to the Your liver naturally VARIATION erector spinae, detoxifies For a gentler twist, keep one leg extended the multifidus is and consider not crossing the lifted leg over dynamically engaging the midline. Use your arm wrapped around the leg to help you sit tall as you twist. Sacroiliac Relaxed Food moving through joint (SI) muscle the digestive tract Ilium Contracted muscle Sacrum Ischial tuberosities (sitting bones) Sacroiliac joint Stimulating peristalsis Allow your sitting bones to move slightly on the floor In your digestive tract, peristalsis is the involuntary with the twist. If you anchor them down, the twist puts engagement of smooth muscles to move digesting food a lot of pressure on the structure of the SI joint, which (see p.39). Thankfully, you don’t have to consciously tell your stomach to empty into the small intestines. Stress can cause aches. Alternatively, allowing too much and a sedentary lifestyle can affect peristalsis and lead to movement in your SI joint can also lead to achiness. digestive issues. Twisting can stimulate healthy peristalsis. Find the middle way for your body. POSTERIOR–LATERAL VIEW 71

THE ASANAS Seated Hands reach forward CHILD’S POSE Knees open Balasana to create space VARIATION Reminiscent of the fetal position and with your weight Another option is to separate supported by the floor, the restorative forward bend of your knees and bring your hands Child’s pose can be a deeply relaxing, restful posture forward. This allows more space for many. It provides a deep but gentle stretch for your for the torso and is a common back muscles, calming both body and mind. resting pose during sequences such as sun salutations. THE BIG PICTURE With as little muscle engagement as possible, your body releases down. In particular your back muscles, buttocks, and ankles stretch out. As you breathe deeply, the muscles in and around your ribcage dynamically engage and stretch with each breath. Neck and upper arms Deltoids Splenius cervicis Your neck muscles are passive Splenius capitis with your splenius capitis and splenius cervicis stretching. Your posterior deltoids slightly stretch while your shoulders are in internal rotation. Your arm muscles are passive with your forearms pronated, allowing the backs of your hands to rest on the floor. 72

Torso ALIGNMENT Your abdomen is compressed as you release With your spine in slight flexion, your body weight down. Drop your head, your spinal extensors stretch. In allowing your forehead to rest on the floor or use a bolster or blankets for support. particular, when you inhale and exhale deeply with awareness, Front of the small, deep muscles along shoulders drop your spine stretch gently. forward SpiInntaelrceoxsttealnsmorusscles Ankles Spine together Quadratus lumborum Forehead rests Knees are Arms released on floor close together at sides KEY Engaging while Joints stretching Stretching Muscles Thighs and lower legs Your quadriceps and gluteus maximus stretch while you try to release all the muscles around the thighs. Your dorsiflexors may be stretching while your feet rest in plantar flexion. Rectus femoris Vastus lateralis Gluteus maximus ExtenEsxotrenTdsiiogbriitaholariulslumacnilstoelnroginougrsus 73

CHILD’S POSE Balasana External intercostals CLOSER LOOK Rib Blood vessels Child’s pose can be an opportunity to rest, take deep Innermost breaths, relax tired muscles, and access a primal sense intercostals of safety. If comfortable, you can use this pose as a place Nerve of rest and rejuvenation between challenging poses. Internal intercostals Intercostal muscles Splenius muscles If needed, put a block Your intercostals are crisscrossed or cushion beneath and layered, like your abdominals. your forehead Your external intercostals engage Head rest to help you inhale. Your internal intercostals engage to help you Throughout the day, your neck muscles have forcefully exhale. Your innermost the job of holding up the 11lb (5kg) bowling ball that is your head. This muscular activity keeps intercostals stabilize your ribs, your nervous system on slight alert. Letting stretching when you inhale. Feel how dynamic your rib movement the muscles of your neck and head is while you take deep breaths here. completely relax lets your nervous system know it is safe to rest. Neck muscles are completely relaxed Quadriceps stretch SUPERIOR–LATERAL VIEW 74

Fetal position THE ASANAS Seated This pose may evoke comfort Shoulders as it is reminiscent of being in drop forward your mother’s womb. In the fetal position, most of your Shins rest joints are in flexion, protecting on the your abdominal organs from ground harm. Notice how your body moves with each breath: your Pressure points torso rising and broadening with each inhale and releasing Allow your body to release down completely, back as you exhale. with your shins, feet, forearms, hands, and forehead all resting on the ground. If your Ribcage body doesn’t make this shape, use expands in blankets and props to find support. all directions Gluteal muscles stretch Spinal extensors stretch while in relaxed flexion Intercostal muscles dynamically stretch and engage with deep breaths Arms are relaxed and rest down at your sides A blanket under the ankles can relieve pressure for some POSTERIOR VIEW 75

THE ASANAS Seated Breastbone Neck elongating lifting up with even curve CAMEL ALIGNMENT Keep backbend Your breastbone is lifting Ustrasana as even as up and neck is elongating possible to create as even a backbend Camel is an energetic backbend that can leave you Knees hip- as possible. Your knees and feeling confident and ready to take on the day. This pose distance feet are hip distance apart. counteracts our flexion-driven modern lifestyles by apart broadening the chest. It is challenging but can be adapted for anyone who struggles to reach their feet. THE BIG PICTURE Neck The front of your body—including your abdominals and thighs— Your cervical extensors engage to stretches, while the back of your body—including your back extend your neck, while your cervical muscles, buttocks, and thighs—engages. You may also feel flexors stabilize, preventing your head stretching on the soles of your feet as you tuck your toes under. from being thrown back, and creating an even, controlled curve. Torso Your spinal extensors engage to extend your spine while your abdominals stretch. Your pectorals stretch as you broaden your chest. Your middle and lower trapezius work with your rhomboids to retract and stabilize your scapulae, while your serratus anterior stretches. USpLppSleoetrnenrtgirnuuaospscemmlzeiuiuudssscoclmleessastoidEreScteoPrrreascpttiuonrsaaealnistemriaorjor SpiQneuRaedcrtautsuas bludmomboirnuims

Thighs and lower legs TricepTs ebrreascmhaiDijoelrtoids Biceps brachii Your hip extensors engage to help you lean back, while your hip flexors stretch. Elbow Your quadriceps engage and lengthen, working with your hamstrings to stabilize Arms your thighs. Your ankle dorsiflexors Your posterior deltoids, engage to flex your ankles and extend latissimus dorsi, and teres your toes. The strongest stretch may be felt on the plantar region of your feet. major muscles engage to extend your shoulders, Iliopsoas while your triceps extend Hip your elbows. Gluteus maximus ReVcatustsuBsfieclmaeptoesrrfiaesmliosris KEY ExtFelnesxoorrdhigailtlTioubrciiuaslimlslooaSnenngtmgieutresuisnoKdrinneoesus hallucis longus Joints PlanPtlaarntamArunfskcallseecisa Muscles Engaging Extensor Engaging while stretching Stretching 77

CAMEL Ustrasana This subtle, controlled neck extension protects CLOSER LOOK the small, complex Camel can be great for your posture and spinal disk joint structures health. However, make sure you warm up first, and take care with the position of your neck. Vertebra Intervertebral disk Abdominals mainly stretch, perhaps with some engagement Spinal extension Toes can be relaxed or curled under Backbends (spinal extension) push your intervertebral disks slightly forward, while ANTERIOR–LATERAL VIEW strengthening your back muscles. This is great for the health of your disks, and can be applied therapeutically for disk issues. Consult your healthcare team and a qualified yoga professional about your unique conditions first. Stabilize your neck Gentle curve through spine Feet can be relaxed VARIATION For a gentler backbend, press your hands into your hips as you lean back slightly into the pose. You could also place your hands on blocks set alongside your shins. 78

Gaze lifted but Vertebral artery THE ASANAS Seated neck does not reach back Dropping head Cardiovascular risk back increases risk of vertebral There have been rare reports of artery damage injury in cervical hyperextension, including joint damage, impaired and stroke blood flow, and stroke. The risk is increased for the elderly, though more women in their 20s–40s are having strokes. Risk factors include prolonged use of birth control, migraines, pregnancy, and smoking. Stretches Stretches sternocleidomastoid pectoralis major Strengthens rhomboids and trapezius Hands can Stretches grasp ankles, serratus anterior if accessible Counteract flexion dominance Our lifestyles place us in flexion-dominant positions when typing, texting, driving, cooking, and more. Over time such postures lead to muscle weakness and tightness. Camel pose directly counteracts these patterns through controlled extension of your spine, shoulders, and hips. Backbends also tend to be energizing and a mood booster to combat fatigue. Quadriceps engage while lengthening POSTERIOR– LATERAL VIEW 79

THE ASANAS Seated Arms Your shoulder flexors engage. Your KING PIGEON deltoids dynamically engage to bring you into the position and then help pull Eka Pada Rajakapotasana your leg in. Your brachialis, biceps, and brachioradialis engage to flex your elbow, while yoBuBrrarTaBcrhciiihccoeeirappalssdisibbarrlaaiscchhiiii triceps stretch. Pigeon pose, as practiced today, is not a traditional yoga asana. This modern kneeling backbend can be Deltoids modified to offer therapeutic benefits for sciatica and back pain, with suitable options for everyone. Make Shoulder sure you are warmed up and move slowly into this pose. THE BIG PICTURE KEY Back thigh Joints This version of the pose deeply Your hip extensors are working stretches your hips, buttocks, thighs, Muscles to extend your hip, while your abdomen, chest, and shoulders. quadriceps maintain knee Muscles in your arms, back, and hips Engaging extension. Your hip flexors engage to hold you in the pose, Engaging while stretch strongly. preventing you from toppling over. stretching Stretching Gluteus maximus TenBsoiScreeRfpamsescicfitetaeumensoldarfitienasmeosoursis Knee ALIGNMENT Gaze can be up Your hip points are at an angle facing forward. If you Even curve feel pinching in your in neck lower back, try a gentler option. Your gaze is Breastbone up toward where lifting up the wall meets the and out ceiling ahead of you. Hip points are Ground down forward to lift up 80

Sternocleidomastoid Neck Your splenius capitis, splenius cervicis, and upper trapezius engage to extend your neck, while your sternocleidomastoid, longus colli, and longus capitis engage while lengthening to stabilize your neck into an even extension. Resist Torso Your spinal extensors engage dropping your head back. to extend your spine while your rectus abdominis strongly stretches (although it may be engaged a little to stabilize). Your pectoralis major stretches as you press your sternum forward while engaging a little to assist in shoulder flexion. Your middle and lower trapezius retract and stabilize your scapulae. SerPraecttuosraalnistemriaojror Trapezius Spinal extensors Spine SaKrnteoreius QuadraRtuesctluusmIalbbioodprousmomainsis VaSAsetdmudSsiuetmmectnioemdrdeiimmnaoablsirgsaunnsuossus Front thigh Your hip flexors actively engage to stabilize you upright into hip flexion while your hip extensors stretch. All of your glutes, along with your deep six external rotators, stretch, especially when practicing the modified variations of the pose. 81

KING PIGEON Eka Pada Rajakapotasana CLOSER LOOK King Pigeon is challenging for some, but you can find a relaxed variation by lying down or using props. These options may relieve pressure on your joints. Forehead rests on forearms Leg folded Can place blanket Breastbone under torso under hips reaches forward VARIATION and up For a more passive version, release forward. Rectus You may feel enough of a stretch on your abdominis hands or forearms. Consider using blankets stretches or a bolster under your hips. You can get similar benefits by lying on your back and placing your legs in a figure 4 position. Flexion 120° Extension Hip flexors on extended leg 60° side stretch 30° 0° Piriformis Your piriformis normally externally rotates your hip. However, when your hip is flexed past 60°, your piriformis transforms action to an internal rotator. This means it stretches deeply when in external rotation and flexion, as in the front hip of many versions of Pigeon. Place leg at angle ANTERIOR VIEW that is comfortable for your knee 82

THE ASANAS Seated Triceps strongly If you can’t stretch reach your foot, use a strap Pectoral muscles mostly stretch Sciatic notch Piriformis Superior gemellus Obturator internus Inferior gemellus Sciatic nerve Sciatic nerve A tight piriformis can be a pain in the butt, literally. It can squeeze down on the thickest nerve in your body, the sciatic nerve, causing tingling down the leg. Although sciatica can have other causes, if it is due to the piriformis, this strong stretch can relieve the symptoms. Muscles on lower leg are mostly relaxed Knee is flexed to your comfort level Gluteal muscles POSTERIOR–LATERAL stretch along with the VIEW piriformis on this side 83



STANDING ASANAS These standing asanas were specifically chosen to help improve posture and balance. How you hold your body affects all the systems of your anatomy, as well as your energy levels, your cognition, and your confidence. The intention behind these poses is less pain, fewer injuries, improved posture, and optimal movement in everything you do.

THE ASANAS Standing Shoulder Neck MOUNTAIN Your cervical extensors engage while in a lengthened Tadasana or neutral position to keep This standing pose is essentially the anatomical your neck long with a neutral, position. It represents how you hold yourself in the world—your postural alignment. The pose creates a inward curve. stable connection to the earth. Many muscles are slightly Splenius muscles engaged to support you upright, resisting gravity. Arms THE BIG PICTURE Your posterior deltoids slightly Although the aim is to activate as few muscles as engage to externally rotate your little as possible, a lot of muscles in your body engage subtly in a neutral or lenthening position shoulders, while your anterior to prevent you from leaning or falling in any deltoids stretch. Your direction. Your lower legs, thighs, hips, back muscles, and abdominals may all be felt supinators engage to make buzzing with this slight engagement. your palms face forward. Torso Deltoids Elbow Your spinal extensors and transversus abdominis engage to lengthen and stabilize your spine. Your rhomboids and middle and lower trapezius engage to stabilize your scapulae. Your pectoralis minor may be engaging to lift your ribs. RhPomeScbtpooSiridQpnasTileuinrsaaamdnl iresnaxvottereurnsssulousrsmabbdoroumminis Rectus abdominis Trapezius Supinator

Thighs Tensor fasciae latae Your standing thighs are subtly Lower legs engaged. Your gluteus maximus and tensor fasciae latae stabilize Your tibialis anterior and calf around your hips, your quadriceps muscles engage to resist extend and stabilize your knees, gravity while in a neutral and your hamstrings engage position, stabilizing into slightly to resist gravity while in a lengthened position. balance as you subtly sway. Tibialis anterior GluSteeumSseiRmtmeVeniaVcmadxtIasiiuelmtnsmiustoouubssftsuerismbmaslineoaaodrtlsieiusabrsaalilnsisd Knee GastrocneSmolieuuss Spine neutral ALIGNMENT KEY Pelvis neutral Your bones are Joints stacked with your Muscles Knees soft weight back toward Engaging More weight your heels. Avoid Engaging while back toward locking your knees. stretching Your spine is gently Stretching heels Weight evenly elongating, maintaining a on both feet neutral curve. Center of gravity Toes spread, press into big toe 87

MOUNTAIN Tadasana Neck muscles subtly engage CLOSER LOOK to stabilize your head Mountain pose is an opportunity to find a stable, structurally sound base. The structure and placement of your feet can Shoulder blades facilitate the foundation of that base. rest on your ribcage Full lung Limited lung capacity capacity Palms face forward Movement of Restricted Fingers are the diaphragm diaphragm relaxed and is unrestricted passive Hamstrings NEUTRAL SLOUCHED maintain muscle a physiological perspective, when tone for balance Breathing and posture your respiratory system is not efficient, Knee joint neither are your cardiovascular, structures are When you slouch, you have limited digestive, endocrine, or nervous evenly stacked lung capacity, as well as restricted systems. So, stand up tall and let movement of your diaphragm. From your body function optimally. a yoga perspective, when you aren’t breathing well, your prana, or vital energy, is not flowing properly. From Women Feet at hip distance generally have a Some styles of yoga bring larger the feet together in Tadasana. Q-angle However, while many modern 16o 12o asanas were developed for preadolescent boys in India, Men and who have fairly narrow hips, children yoga is now predominantly generally practiced by adult women, whose hips are wider. For many have a people, standing with the feet smaller at hip distance is more stable, Q-angle decreasing the Q-angle (shown left) and reducing stress on the knees. FEMALE MALE LATERAL VIEW 88

Upper trapezius THE ASANAS Standing is relaxed Weight evenly Middle and distributed lower trapezius across front engage slightly to of feet stabilize your Majority shoulder blades of weight Supinator turns palms forward on heel (in forearm Pressure points supination) Your feet are your stable foundation and Gluteus maximus connection to the earth. There is a balance is subtly toned but between giving and receiving, with some muscles lifting the three arches, while the not clenched three pressure points of your feet ground Calf muscles down. About two-thirds of your weight rests engage slightly on your heels, stacking your bones. to maintain balance Lateral longitudinal POSTERIOR VIEW arch Transverse Medial arch longitudinal arch Foot arches The Romans built bridges in arches knowing this elegant structure would stand the test of time. Your feet are just as structurally sound, with three overlapping arches creating a stable yet resilient tripod base. To activate your arches, lift your toes, pressing evenly into these three pressure points. Release your toes, maintaining a lifting energy. 89

THE ASANAS Standing Anterior Hips flexed pelvic tilt Knees soft, FORWARD FOLD Spine flexes not locked slightly ALIGNMENT Uttanasana Release head Your feet are at hip distance, creating a stable base. If you Forward Fold offers an opportunity to improve flexibility. Feet hip- have no spinal problems or Transitioning in and out of the pose, such as in Sun distance back pain, relax your neck salutations, will help prepare you for common functional muscles and release your movements you do throughout the day. This pose can be apart head to gravity. adapted for all abilities by going into the fold less deeply. Thighs THE BIG PICTURE Your gluteus maximus, The back of your whole body is stretching—including medius, and minimus, your calf muscles, thighs, buttocks, and back muscles. At the hamstrings, and adductor front of your body—especially in your legs—your muscles are magnus stretch strongly in working to stabilize you in the deep bend. this pose while your hip Neck and torso flexors engage. Your quadriceps extend the All of your spinal extensors knees and stabilize your and your latissimus dorsi stretch when you release base of support. your upper body to gravity. GGlPluusttoeeuauIssslmmmiaaeacdxujioimsursus TensorRVafeacsBttsSuuicceissmeaplfieasetemtlfneaerdomtairanoileirsosissus Spine Latissimus dorsi SpSipnlaelneixutesnmsoursscles

KEY Upper and lower arms Joints If you pull yourself gently toward your Muscles legs, your brachialis, biceps brachii, and brachioradialis flex your elbows Engaging while the serratus anterior muscles Engaging while stretching engage to stabilize, protract, and Stretching upwardly rotate your scapulae. TSrericreaptusSshbaroanuctlhedrieiiror Biceps brachii Brachialis Elbow Brachioradialis Crown of Keep a head reaches long spine forward Lower legs Tibialis anterior GaEsxtrtoecnnseomriduisgitorum longus Your ankle dorsiflexors Soleus Rest your engage, stabilizing your feet and Ankle hands at shin height ankles further into dorsiflexion, VARIATION as your weight is brought If you have back pain you may need to keep your spine neutral. forward. You might also feel a Place your hands on your shins— stretch in your calf muscles. or two blocks—and reach the crown of your head forward. Feel free to bend your knees. 91

FORWARD FOLD Uttanasana Pelvis tilts anteriorly CLOSER LOOK and hips flex Latissimus Forward Fold delivers a deep spinal stretch, dorsi stretches which can help to improve back health and reduce back pain. However, care should be Shoulder blades taken to reduce the lumbar load for those protract and with intervertebral disk issues. upwardly rotate Lumbar Spinal extensors region stretch, allowing of spine upper body to release fully Lumbar load Coming up too quickly can cause The load on the lumbar spine in a standing dizziness as your Forward Fold is significant. The lower back is blood redistributes particularly vulnerable during the transition in Hands can grasp ankles and out of the pose. If you have any back if comfortable pain, arthritis, disk issues, osteopenia, or ANTERIOR VIEW osteoporosis, try keeping your spine neutral and transition in and out of the pose with bent knees and an engaged core. Spinal Vertebra cord Spinal Herniation nerve Anulus fibrosus Nucleus (doughnut) pulposus (jelly) Herniated disk Intervertebral disks are like jelly doughnuts. In a “slipped” or herniated disk, the “jam” partially leaks out of the tougher fibrocartilage “dough.” Since most herniations occur posterior-laterally due to spinal flexion, if you currently have a disk issue, move slowly or avoid flexion by not going into the pose as deeply. 92

Disks naturally Verterbral bodies THE ASANAS Standing shift backward move and tilt forward Gluteus maximus stretches strongly Spinal disks Adductor magnus stretches, but may When your spine flexes, your resilient engage a little as well intervertebral disks naturally push posteriorly. Hamstrings stretch Spinal nerves thread between your vertebrae and are vulnerable to compression, such as Triceps brachii from disk herniation. You would likely know if may engage to your nerves were being pinched because of synergize with your biceps numbness, tingling, or shooting pain. brachii Belly of Gastrocnemius hamstrings particularly Attachments stretches with the knees extended Feeling the pull POSTERIOR VIEW Feel the pull in the belly of the muscle, not the attachments. Muscle tissue has more elasticity to stretch, and blood flow to heal, than the connective tissue of joint structures. If you feel a sharp pull near the attachments, bend your knees, or don’t go as deeply into the pose. 93

THE ASANAS Standing Neck CHAIR Although your upper trapezius engages slightly to elevate your Utkatasana scapulae, aim to consciously soften the area, letting go of extraneous Chair pose activates the largest muscles in your tension. Your cervical extensors body, gets your heart pumping, and engages your engage to prevent your head from core strongly. This energizing standing pose dropping forward. improves your thigh strength, which some studies suggest is a key factor in prolonging your life. BrachioradiEaBllrbiasocwhialis Arms Cervical extensors THE BIG PICTURE Your shoulder flexors engage to bring your arms Muscles around your thighs, hips, and core are engaging strongly to hold you in this squatting position. Lifting overhead. Your deltoids your arms overhead further challenges your core strength dynamically engage and engages your shoulder muscles. Alternatively, you can put your hands on your hips to lighten the load. to abduct your arms into position, and to help hold Torso your arms in shoulder Your spinal extensors and transversus flexion. Your triceps abdominis engage to stabilize your spine extend your elbows. in neutral curves. Your rectus abdominis is mostly lengthening. Your rhomboids SerPreacttuorsaalinSsthmeTorrauiDiocjleeodrplrtesorbidraschii engage with your middle and lower trapezius to retract and stabilize your scapulae. Your latissimus dorsi stretches with shoulder flexion. Trapezius (mid/lower) Latissimus dorsi TrRanQeSscuvtpuearisdsnuaresabdatubodmsolimuniminsibsorum

Lower legs Hip TGelnustoerufBsaSimseccmeaipVaixsateeisfmnlteuadmIustliianosolaretoiitbsesiuraasllbisand Your calf muscles—including your gastrocnemius and Hips and thighs soleus—engage while lengthened. Your ankle Your hip flexors, hip dorsiflexors—particularly adductors, quadriceps, and your tibialis anterior— tensor fasciae latae actively engage to stabilize your hips in engage to strongly stabilize position. Your gluteus maximus your feet and ankles. is stretching while engaging to hold the pose. Your hamstrings KEY flex and stabilize your knees. Joints Muscles Ankle Knee ALIGNMENT Lifting arms Engaging Gastrocnemius To relieve pressure on your increases load Engaging while95 ExStTeonilesbouirasdliigsitaonrutmerlioonrgus knees, bring your weight back and effort stretching toward your heels. Lifting Stretching your arms adds to the load Low ribs on your lower back and soften inward core by increasing the Hinge at hips lever arm, to give you more of a challenge. Knees parallel Neutral tailbone and pelvis Sink hips back Weight back on heels

CHAIR Utkatasana Head and neck Fingers reach align with up softly CLOSER LOOK neutral spine Shoulder blades Chair pose leads to body-wide effects. are only slightly Lifting your arms, for example, raises elevated blood pressure as well as increases the lumbar load, which tests your Serratus cardiovascular system and core muscles. anterior engaging Heart pumps blood Arms up Hip flexors up toward fingers work to hold hips in pose Heart works harder Ease pressure on knees by Blood pressure Abdominals keeping lengthen as you weight back Raising your arms overhead in any pose quickly increases your heart rate because blood pressure has reach up Feet are flexed Hips are (in dorsiflexion) to increase to pump all the way to your now-higher ANTERIOR– fingertips. Be conscious of these changes in your body. flexed LATERAL VIEW If you have high blood pressure, consider keeping your arms down with your hands on your hips. Lower body Quadriceps strength pushes body Quadriceps strength is weight an indicator of longevity. upward Strengthening your quads in a balanced way can help relieve Thigh muscles knee and hip pain (particularly from power your lift arthritis) and improve your balance. You can think of your quadriceps as 96 your “independence muscles,” as they are vital for getting up from a chair or the floor—researchers often use the sitting–rising test (see left) to determine function and longevity.

Consider Biceps brachii THE ASANAS Standing keeping your lengthen to reach out hands on Brachioradialis your hips arms and engage is in a stretched to stabilize position Increased lumbar load Diaphragm Erector Quadratus spinae Lifting your arms increases the load lumborum Rectus on your lumbar spine. This can be abdominis great to effectively strengthen the Iliopsoas Transversus core muscles. However, for some Pelvic abdominis people the force is so strong that they lose the integrity of the core floor and spine, causing lower back strain. If this happens, you can rest your hands on your hips. Spinal extensors stabilize spine in neutral position Hips are released back and down toward floor Try shifting Core strength weight back to protect There are many definitions of what your knees makes up the “core,” but it generally includes all of the abdominals, the pelvic Pressure and balance floor, back muscles like the erector spinae, the respiratory diaphragm, and sometimes Bringing your weight back toward the iliopsoas. Asanas like Chair pose help your heels can take pressure off your develop core function and awareness, which knees. Try spreading and lifting your can improve posture, balance, and functional toes, feeling your weight shift back. movements throughout your day. Then, place your toes down gently Toes are spread and while keeping your weight back. relaxed, without curling or clenching POSTERIOR–LATERAL VIEW 97

THE ASANAS Standing Lift chin Slight slightly extension CRESCENT of spine LUNGE Knee directly over ankle Scissor Anjaneyasana thighs Press down together into feet to feel This lunge is a good antidote to sitting down too much. It is also beneficial for core engage runners or anyone who participates in sports that involve running, because it Feet hip- On ball of foot strengthens the muscles that power your distance apart stride and stretches your hip flexors. ALIGNMENT Your feet are hip-width apart to maintain balance. Your front knee is directly over your ankle or behind it for safety. THE BIG PICTURE CorBaBcicroeabpcrBhsaricbaohrrcaiahacdilahEiialilsiiblsiosw Deltoids In this pose, the muscles of your hips and your gluteus muscles stretch and activate SerratuSs haonuteldrieorr dynamically to keep you balanced. Your thigh muscles engage strongly to stabilize Arms your hips and knees, while your core muscles stabilize your spine in a slight backbend. Your shoulder flexors engage. Your anterior deltoids aid in shoulder Neck LSoStnepgrlnuenoscimlueusidsmoclmuessacslteosid flexion while your posterior deltoids Your cervical extensors lengthen, yet some fibers engage to engage to extend your cervical stabilize and externally rotate your spine while your cervical shoulders. Your triceps extend the flexors engage and lengthen to stabilize your neck, preventing elbows. Feel space, not stiffness, in your your head from dropping back. joints as you reach through your fingers.