Preventative Strategies for Lower Back Strains in Yoga: Part Two

In our last post we focused on the benefits of engaging the quadriceps in forward bends. These include reciprocal inhibition of the hamstrings and the contribution of one head of the quadriceps, the rectus femoris, to flexing the hip joint and tilting the pelvis forward. Tilting the pelvis forward helps to prevent hyper flexing of the lumbar spine through lumbar-pelvic rhythm. 

This post emphasizes the role of hip adductors and abductors in flexing the hips with a cue for co-activating these muscles. Balanced engagement of these muscles produces a stabilizing bandha about the hip joint and pelvis, while at the same time synergizing hip flexion. This contributes to femoral-pelvic rhythm, which in turn aids to prevent hyper flexing the lumbar in forward bends.

First, let’s look at the anatomy. The more anterior adductor muscles (the adductors longus and brevis) draw the femurs toward the midline, adducting them. The pectineus contributes to this action. The tensor fascia lata (TFL), on the other hand, draws the femurs away from the midline, abducting them. Thus, the TFL and adductors (and pectineus) are antagonists for these actions. These same muscles all flex the hip joint and are synergists of this action. Accordingly, co-activating this antagonist/synergist pair can be used to stabilize the hip (through opposing actions) and synergize hip flexion. 

The adductors longus and brevis and pectineus in Dandasana.

Dandasana (staff pose) is a good pose for learning this how to work with these muscles together. I begin by drawing the upper inner thighs towards one another. This activates the more anterior adductor muscles — the longus, brevis and pectineus Then, I press the calves into the mat, fixing them there, I attempt to drag the legs apart. The legs are fixed on the mat and so will not actually abduct, but this cue engages the TFL (which you can feel contract on the sides of the pelvis). Adding slight internal rotation of the thighs refines this action. The adductors and the TFL work together to synergize hip flexion, which then acts to lift the lumbar region (through lumbar-pelvic rhythm). Try each of these cues independently. Then combine both actions by gently squeezing the upper inner thighs together while attempting to draw the lower legs and heels apart. Note how the opposing actions of these muscles create a stabilizing bandha across the hip joint, while their common actions synergize hip flexion and pelvic tilt.

The tensor fascia lata in Dandasana.

This cue is portable to other poses like Paschimottanasana (and Uttanasana link to accessing nutation) as shown. If you can reach your feet in Paschimottanasana, then the cue for engaging the TFL becomes pressing the outer sides of the feet into the hands. If you are working in a modified version of this forward bend (as with a belt around the feet) then the cue is the same as in Dandasana. In Uttanasana, fix the feet onto the mat and attempt to drag them apart (to engage the TFL) while drawing the upper inner thighs together (to engage the adductors longus and brevis and pectineus).

Co-activating the adductors, pectineus and tensor fascia lata in Paschimottanasana.

Combining contrasting elements produces balance and stability. Combining synergistic elements produces movement. Movement creates rhythm. Lumbar-pelvic rhythm helps to prevent hyperflexing the lumbar spine—which can aid to prevent lower back strains in yoga.

If you suffer from back pain, be sure to consult your physician to determine the cause; work under the guidance of a physician to manage your pain (see our full disclaimer here).

Thanks for stopping by! Check in next week for Part Three of this series on preventative strategies for lower back strains in yoga. Also, be sure to visit us on Facebook for your free Chakra poster and e-book.

Namaste’

Ray and Chris

Preventative Strategies for Lower Back Strains in Yoga: Part One

In this post we take a look at one of the leading causes for emergency room visits from yoga—lower back strains—and examine preventative strategies that may help in reducing the risk of this injury while enhancing the benefits of Hatha yoga practice. This series begins with info on joint rhythms and how understanding them can help in preventing injury.

Also, I would like to recommend reading Dana Santas interview in Men’s Health magazine entitled “Will Yoga Really Wreck Your Body?”¹ Dana is an experienced yoga practitioner and teacher who works with elite athletes from a number of professional sports. She is a great resource for information on integrating yoga into sports training regimens. Next, please read (and circulate) Jason Amis’ counterpoint to a recent article published in the New York Times, which includes a clear and in-depth analysis of much of the data that was referenced. Extremely well done – Kudos! 

Jason provided me with the NEISS data relating to emergency rooms visits for yoga injuries in 2010 and I’ve done some preliminary analysis, which I will share with you. Data like this is extremely valuable, because it allows us to find ways to identify risks and then reflect on how to prevent them – a variation for the yoga community on the Sanskrit term “Atma Vichara,” or self inquiry. Here are my impressions: first, I was impressed by the relative safety of the practice compared to other activities. Second, it was clear to me that many of the injuries resulting in ER visits were potentially preventable. Think of it this way: there are injuries that are unpredictable, like stubbing your toe (also reported as an ER visit related to yoga), and there are those that are potentially preventable through application of common sense and knowledge of the body. Analysis of data like this provides an opportunity to identify preventable injuries and eliminate unsound practices that may have caused them in the first instance. 

For example, lower back strains were the most common single diagnosis reported in the data for ER visits relating to yoga for 2010 (from the NEISS report). In fact, back strains are also a common workplace injury and much research is focused on the prevention thereof. Nevertheless, people still often strain their back at work, especially during situations in which they forget or are unable to implement preventative measures.

There is never any reason to rush or force oneself into a yoga pose, so it is possible that many of the back strains that occurred were preventable through working with proper technique, using modified poses where indicated and not rushing. Then, the practice becomes potentially therapeutic for the lower back, as has been demonstrated, rather than injurious.

Since I suspect that a percentage of these lower back strains may have arisen during forward bending poses, let’s begin by looking at the concept of lumbar-pelvic and pelvic-femoral rhythm in the forward bend Paschimottanasana.  

Pashimottanasana illustrating lumbar-pelvic and pelvic-femoral rhythm.

Lumbar-pelvic rhythm refers to a type of joint coupling whereby tilting the pelvis in one direction produces a corresponding movement in the lumbar. Tilting the pelvis back (tucking the tailbone) produces flexion of the lumbar vertebrae. Tilting the pelvis forward produces extension. (I give a practical example of the former in a previous post on engaging the abs and gluts in Chaturanga.)

Pelvic-femoral rhythm refers to joint coupling at the hip whereby flexing the femur produces a corresponding forward tilt of the pelvis – and vice versa for extending the femur.

I access these rhythms when I work with yoga poses – especially forward bends – by gently engaging muscles that improve hip flexion and anterior tilt of the pelvis (joint coupling between the pelvis and the hip) and releasing the muscles that can limit hip flexion. In this manner, the forward bend comes more from the hip than the lumbar spine.

The hamstrings, for example, are hip extensors. They can limit hip flexion. Contracting the quadriceps contributes to releasing them through reciprocal inhibition. One head of the quadriceps, the rectus femoris, is also a synergist of hip flexion (and anterior tilt of the pelvis). Thus, engaging the quadriceps helps to produce forward bending from the hips rather than the lumbar. In general, when practicing forward bends, movement of the pelvis on the hips should be equal to or greater than movement of the lumbar spine in relation to the pelvis, otherwise flexion is concentrated in the lower back.

Pashimottanasana illustrating joint rhythm with quadriceps engaged. 

As an aside, I also use periodic gentle muscular engagement of the quads when I am practicing a longer duration relaxed forward bend that is directed towards lengthening myofascial sheaths. Periodically engaging the agonists – or yang side of a stretch – does not diminish the lengthening on the antagonist (yin) side. In fact, it can enhance it both biomechanically and physiologically. This engagement also re-establishes alignment and mental focus. The Mat Companion Series provides a step wise approach to understanding the various muscles in the poses from this perspective as well.

Now, let’s look at what happens when we eliminate engaging the quads, for example, out of fear that the rectus femoris will cause “congestion”. We lose reciprocal inhibition of the hamstrings, which remain tight through the action of the muscle spindle in a stretch. This limits hip flexion. We also lose the contribution of the rectus femoris to hip flexion and forward tilt of the pelvis. The result is that the forward bend is produced more from the lumbar than the hips, which may contribute to lower back strain. Thus, avoiding an imaginary problem potentially causes a real one. For more info on the rectus femoris not causing “congestion”, see our blog post on how misguided cautions decrease benefits and increase risks.

Pashimottanasana illustrating joint rhythm without engaging the quadriceps. Note the increased lumbar flexion.

Unsound theory is like a fly in the ointment. These things become “memes” that get circulated as if they were based on truth. And although such theories are often not based in reality, they can have manifestations in the real world, including a potentially increased incidence of back strains and other injuries. These problems then get sensationalized in the media and so on. Ironically, such media coverage can lead to well considered analysis – like Jason’s – which then helps to identify and eliminate potentially harmful disinformation and implement an affirmative strategy of prevention.

If you suffer from back pain, be sure to consult your physician to determine the cause; work under the guidance of a physician to manage your pain (see our full disclaimer here).

Great seeing you all again! Check in next week for Part Two of this series on preventative strategies for lower back strains in yoga. Also, be sure to visit us on Facebook for your free Chakra poster and e-book.

Namaste’ 

Ray and Chris

1. Greenfield, Paige. "Will Yoga Actually Wreck Your Body? | Men's Health News." Men's Health Magazine. 20 Jan. 2012. Web. 24 Jan. 2012. <http://news.menshealth.com/yoga-men-injuries/2012/01/20/>.

The Benefits of Engaging the Quads in Forward Bends (and the risks of misguided cautions)

In our last post we mentioned that true caution is based on accurate knowledge and wisdom; practicing it in yoga enhances benefits and minimizes risks. In this post, we talk about misguided caution and provide a couple of examples. This type of caution is usually based on fear: If you do “this”, a bad thing will happen. In fact, misguided cautions can enhance the risks and diminish the benefits of yoga because following them, among other things, diverts your focus from what is important. Think about it like this: You’re driving along the freeway and, for no reason, your passenger gets scared and yells, “STOP!” So you put on the brakes when you should apply the gas. The result is a pile-up. It's a type of passive aggressive way to decrease benefits and increase risks.

Two widely circulated examples of misguided caution relate to engaging the quadriceps in various yoga poses. One is that people with strong quads and misaligned kneecaps experience rapid progression of arthritis, and the second is that we should avoid contracting the rectus femoris in forward bends because it can cause “congestion”. Neither of these misconceptions has any basis in science, yet they are prevalent and have been incorporated into the curriculum of yoga, creating a conflict among teachers and practitioners. This has resulted in many teachers discouraging students from engaging these important muscles for fear of potential injury. I’ll address each of these “cautions” in turn later in the post, but in order to help resolve this conflict, let’s go over some of the basic science for the muscles and joints and then look at the benefits of engaging the quadriceps in a forward bend like Marichyasana I.

As I discuss in my books, joint stability is determined for each individual articulation by a combination of three factors: bone shape (ball and socket vs. hinge, etc.), the capsule and ligaments, and the muscles. At the joint, the bones are covered with articular cartilage. This cartilage and the ligaments surrounding the joints should be protected during a stretch. Stretching ligaments beyond about 6% of their normal length (from which they still recoil) can result in loss of their contribution to stability, especially if done on a regular basis. Unstable joints become incongruent; their surfaces do not match perfectly according to their design. When joint surfaces become incongruent, this can damage the articular cartilage and lead to arthritis. The muscular stabilizers form a type of dynamic sleeve around the joints and aid in protecting them by maintaining joint congruency. This concept is well supported, especially by experts in body weight training (a time-honored system similar to gymnastics that uses the body weight itself for conditioning, rather than external weights).

The beneficial effect of activity—which necessarily includes muscular engagement, especially the quadriceps—on joint cartilage is also supported by the peer-reviewed medical literature, including a recent review¹ of articles evaluating the effect of activity on the knee joint. The theory behind this is that cartilage responds positively to judiciously applied forces. One of the reviewed articles states:

In conclusion, we demonstrated a protective effect of past and current vigorous physical activity on knee cartilage in healthy, community-based adults with no history of knee injury or disease. ²

(click here for full text PDF)

The quadriceps stabilizing the knee joint in Marichyasana I.

Next, let’s take a look at the cascade of beneficial effects that ensues when you do engage the quadriceps of the extended knee in Marichyasana I. This includes: 1) improved joint alignment and stability at the knee; 2) release of the hamstrings through reciprocal inhibition (so that lengthening occurs in the muscle belly, rather than overstretching in the tendons); and 3) the rectus femoris synergizes the psoas in flexing the hip and tilting the pelvis forward. This aids in preventing hyperflexion of the lumbar spine in the pose through joint coupling (lumbar-pelvic rhythm). (For those who tend to hyperextend the knee, use co-contraction of the quadriceps and hamstrings to maintain alignment).

The rectus femoris synergizing anterior tilt of the pelvis.

This is only one example of one muscle benefitting a pose; obviously we don’t engage all of the muscles at once in any given pose and may even relax completely in certain restorative poses. What I recommend is incorporating periodic muscular engagement into your practice—I call this “walking around the pose”. In addition to the benefits described, practicing in this way establishes the mind-body connection and focuses attention, thus creating a meditative state within a hatha yoga practice. The Mat Companion series takes you through the muscles involved in stabilizing the joints in the asanas as well as cues for engaging them—and much more. Feel free to browse through this collection at the Bandha Yoga website.

Now, let’s look at the two examples of misguided caution that we cited earlier:

The first states that “people with strong quads and misaligned kneecaps experience rapid progression of the disease” (arthritis). This is apparently a distorted interpretation of a peer-reviewed article (to put it charitably) that was circulated in 2011. I discussed it in a previous blog post.

The second implies that contracting one of the heads of the quadriceps, the rectus femoris, causes “congestion”. Congestion, in the medical sense, is caused by an upstream blockage to the flow of blood (or lymph). A blood clot within a vein or a mass lesion (such as a tumor) pressing on it from the outside can cause congestion. It can also be caused at the capillary level through various pathological processes. Congestion is not caused by muscle contraction.

The rectus femoris in relation to the femoral artery and vein and inguinal lymph nodes.

In fact, engaging muscles (like the rectus femoris) produces a “pumping” effect on both the lymphatics and veins, which improves venous flow and relieves “congestion”. One of the reasons that we mobilize patients as soon as possible after surgery is to access the pumping effect of muscle contraction and so prevent the development of venous thrombosis (a clot forming due to venous stasis).

Diagram of veins with one-way valves demonstrating pumping action of muscle contraction.

Furthermore, the rectus femoris shares the same innervation as the other three heads of the quadriceps (the posterior division of the femoral nerve). Therefore, you cannot relax it without relaxing the rest of the quadriceps (even if you wanted to). Thus, attempting to relax the rectus femoris in isolation (to avoid “congestion”) is an example of attempting the impossible, out of fear of the imaginary, while at the same time avoiding the beneficial.

The risks of following either of these misguided cautions include: 1) diminished alignment at the knee, with potential adverse effects on the cartilage and ligaments; 2) overstretching of the hamstring tendons; 3) decreased anterior tilt of the pelvis resulting in lumbar hyperflexion (in forward bends); 4) loss of the pumping effect on the veins; etc. You get the picture.

Friends, the prevalence of knee pain is on the rise, as confirmed in the December 6, 2011 issue of the Annals of Internal Medicine.³ Basing your practice and teaching on unsound theory has the potential to contribute to this pile-up, especially considering the number of people doing yoga today. Conversely, basing it on sound theory has the potential to provide some relief.

If you do suffer from knee pain or an injury, consult your physician; always work under a physician’s guidance to manage your condition.

Great to see you all and many thanks for your support and comments on our last post! Be sure to visit us on Facebook for your free Chakra poster and e-book. See you next week, when we’ll go over a technique for improving muscle control and proprioception that you can learn in Chaturanga and then apply to any pose!

Namaste’

Ray and Chris

.1. Urquhart DM, Tobing JF, Hanna FS, Berry P, Wluka AE, Ding C, Cicuttini FM. What is the effect of physical activity on the knee joint? A systematic review. Med Sci Sports Exerc. 2011 Mar, 43(3):432-42.

.2. Racunica TL, Teichtahl AJ, Wang Y, et al. Effect of physical activity on articular knee joint structures in community-based adults. Arthritis Rheum. 2007, 57:1261–8.

.3. Uyen-Sa D.T. Nguyen, DSc; Yuqing Zhang, DSc; Yanyan Zhu, PhD; Jingbo Niu, MD, DSc; Bin Zhang, ScD; and David T. Felson, MD, MPH. Increasing prevalence of knee pain and symptomatic knee osteoarthritis: Survey and cohort data. Annals of Internal Medicine. December 6, 2011, 155(11): 725-732.

Co-activating the Gluts and Abs in Chaturanga Dandasana

In a previous blog post, we discussed the yogic concept of satya, or truthfulness. On this, the sutras say, “When established in truthfulness, one can be sure of the results of action” (Nicolai Bachman’s translation of Sutra II.36).

I mention this because, during a recent workshop series, the question was posed, “What is the difference between caution and fear?” Participants responded without hesitation that caution stems from knowledge, wisdom, and truth. Conversely, fear and fear-based actions come from a lack of knowledge, wisdom, or truth. In other words, fear is an illusion. Caution enables; fear cripples. Satya succeeds because the generational forces of the universe, in some manner or another, line up behind it. Asatya (untruthfulness) fails because those same forces align against it.

Then, some individuals encourage and manipulate the fear of others (fear mongers). Sociopathic corporations and individuals often resort to this form of asatya when they realize that they lack the ability to compete fairly or are afraid that someone else will gain power; they fear losing control or influence over others, mainly for monetary gain. Consequently, the fear monger acts out of fear and heads down the slippery slope of asatya. For example, they might exaggerate or fabricate scientific data to cast a false light onto something or someone they fear. Ironically, in the process, they often succeed in exposing and encouraging their own fears. An entity exposed for abusing its position of trust by deliberately misleading others will lose that position. That is how the spiritually bankrupt become, simply, bankrupt.

On the other hand, Hatha Yoga is established in truth (satya). Of course it has risks--all physical activities have the risk of causing injury. Hatha Yoga has survived through the millennia because its benefits far outweigh the risks, especially when it is practiced intelligently, using common sense and an accurate knowledge of the body. For example, in an article that appeared in USA Today, which also interviews yoga Master Bikram Choudhury, basketball legend Kareem Abdul Jabbar describes his yoga experience:

"I believe that yoga is one of the reasons that I was able to play as long and as healthy as I did… Yoga is somewhat hard to quantify in terms of benefits because you see them in all the injuries you don't get… For me, I noticed improvement in my posture—that was key for me because I had been having lower back problems... After I started doing yoga positions—asanas—all that changed. My health greatly improved overall."1

Elite athletes do not spend their time cringing in fear over the possibility of injuring themselves during their activities—that would precipitate injuries. They are conscious of the risks and take steps to minimize them through the right dose of caution, scientific training and a sound knowledge of the body. If an injury should arise, they work through it and often emerge stronger. As with Jabbar, many athletes now also include yoga in their training regimen to help reduce the risk of injuries and improve their performance.

Jabbar’s positive experience with yoga and his back problem has also been validated for others in the peer reviewed scientific literature, including a study published in the November 2011 issue of the Annals of Internal Medicine, entitled “Yoga for Chronic Low Back Pain A Randomized Trial”2. This study demonstrated the safety and efficacy of yoga for the management of chronic low back pain. A summary of this article is available on the website of the Iyengar Yoga Association of the UK and The British Wheel of Yoga; you can download the full version in PDF format here.

Safety and efficacy of any intervention confirms that it is established in truthfulness or satya. Note that peer reviewed articles do not engage in fear mongering. Neither do they overstate the benefits. Instead, they elucidate the benefits and identify the risks of an intervention through a dispassionate scientific approach. This direct and honest methodology enables us, through further study, to improve the efficacy and find ways to reduce the risks. With this in mind, let’s take a look at the benefits of Chaturanga Dandasana and a tip that can be used to enhance them.

The spine illustrating tension (dorsal) and compression (ventral) relationship.

The spine as a weight bearing column.

As we evolved from quadrupeds (walking on all fours) to erect bipeds, the spine has transitioned from a suspension bridge type of structure, using tension/compression relationships, to a weight-bearing column. This change exposes the various structures of the spine to different potential stresses. For example, the “sway back” position results from a weak abdominal core. For this reason, back rehabilitation programs always incorporate abdominal strengthening exercises. In other words, conditioning the front helps to protect the back.

Chaturanga, or its variations, represent an asana that can be used to develop and condition the abdominals and to stabilize the lumbar spine. Practiced properly, it reproduces the quadruped position and temporarily relieves the biped stress on the spine. At the same time, it strengthens the abdominal core.

Chaturanga is designed to create a “staff” with the body, hence its name: “Four Limbed Staff Pose”. There is a tendency, however, to deviate from the proper position by hyperextending the lumbar and lifting the tailbone into the air in the pose. This arises from primarily using the hip flexors (including the psoas) to maintain the posture, which then tilts the pelvis forward and extends the lumbar. This tendency can be balanced and corrected by co-activating the gluteus maximus and rectus abdominis in Chaturanga. Engaging these muscles counteracts lumbar hyperextension, conditions the abdominals, and re-establishes the tension/compression relationships within the vertebral column to support the pose.

I do this by firmly engaging the abdominals and then incorporating contraction of the gluteus maximus to tilt the pelvis back and down, thus avoiding hyperextension of the lumbar spine. For those of you practicing in a Vinyasa tradition, gently tuck the tailbone to engage the gluteus maximus and contract the abdominals as you exhale and lower into Chaturanga. Note the sense of stability this provides for the lumbar. This technique can also work by engaging the same muscles in the preparatory pose, with the trunk remaining on the floor. Build and release muscular engagement gradually--this is key.

Engaging the rectus abdominis and gluteus maximus in Chaturanga Dandasana.

Here’s the Anatomy…

The rectus abdominis extends from the pubis to the cartilage of the fifth, sixth, and seventh ribs and the sternum. It draws the symphysis pubis upward, flexes the trunk of the body, and acts as an accessory muscle of expiration. The gluteus maximus originates on the back surface of the sacrum and ilium and the thoracolumbar fascia; it inserts onto the iliotibial band and the gluteal tuberosity of the femur. This muscle extends and externally rotates the femur, and it tilts the pelvis back and downward. Tilting the pelvis back and down relieves hyperextension of the lumbar through joint coupling. This is known as “lumbo-pelvic rhythm,” wherein tilting the pelvis forward or back extends or flexes the lumbar, respectively.

If you suffer from back pain, be sure to consult your physician to determine the cause; work under the guidance of a physician to manage your pain (see our full disclaimer here).

It is great to see you all again! Be sure to visit us on Facebook to download a free copy of our e-books. Check back next week when we’ll go over some pointers on the transversus abdominis and internal oblique muscles.

Namaste’

Ray and Chris

.1. John Morgan and Stephen A. Shoop, M.D., “Kareem Abdul-Jabbar Is Hot for Yoga,” News, Travel, Weather, Entertainment, Sports, Technology, U.S. & World. USATODAY.com, 27 Sept. 2003, http://www.usatoday.com/news/health/spotlighthealth/2003-09-26-jabbar_x.htm (accessed January 4, 2012).


.2. Helen E. Tilbrook, BSc, MSc; Helen Cox, BSc, MSc; Catherine E. Hewitt, BSc, MSc, PhD; Arthur Ricky Kang’ombe, BSc, MSc;Ling-Hsiang Chuang, BSc, MSc, PhD; Shalmini Jayakody, BSc, MSc; John D. Aplin, MA, PhD; Anna Semlyen, BA, MSc;Alison Trewhela, DBL, CSL; Ian Watt, BSc (Med Sci), MB, ChB, MPH; and David J. Torgerson, MSc, PhD., “Yoga for Chronic Low Back Pain a Randomized Trial” Ann Intern Med. 2011 Nov 1;155(9):569-78 PMID: 22041945

Refining the Pelvis in Twisting Standing Poses

Yoga poses are "kinetic keys" that unlock and open the mind/body connection. Precise and accurate renditions of the asanas are more effective for unlocking the doors to the yoga experience. For examle, in a previous blog post we illustrate how to draw the front knee back and the pelvis forward in Utthita Parsvakonasana by pressing the outside of the knee into the arm. This engages the abductor muscles of the hip and brings the pelvis, knee, and ankle into alignment while stabilizing the pose. It also aids to open the front of the body and is an example of using a constraint (the knee against the arm) to create freedom.

Just as the knee tends to drift inward in Utthita Parsvakonasana and  Warrior I and II, so the pelvis tends to drift away from the midline in Parivrtta Trikonasana. In this post we explore connecting the upper and lower extremities while simulaneously engaging the hip abductors to draw the pelvis into an alignment with the legs.

Here’s the Anatomy . . . 

The upper appedicular skeleton is composed of the shoulder girdle and arms. The lower appendicular skeleton comprises the pelvic girdle and legs. The axial skeleton is made up of the pelvic girdle, spine, ribcage, and skull. Consequently, connecting the upper and lower extremities (the hand to the foot or elbow to the knee) can be used to influence the position of the trunk.

Here’s the Cue . . .

Always warm up first to acclimate the stretch receptors within the muscles and lengthen the myofascial connective tissue. I use five Sun Salutations or Surya Namaskaras A, but you can also do several Dog Poses in succession. Then I practice some standing poses that have the pelvis facing forward—such as Trikonasana and Warrior II—followed by an asana that turns the pelvis, such as Warrior I. The psoas awakening series illustrates this concept. Warming up in this manner prepares the body for turning poses like Parivrtta Trikonasana. Get a feel for rotating the trunk by bringing the opposite hand to the knee or lower leg in an intermediate variation of the pose. This connects the upper and lower appendicular skeletons.

Click image for larger view of the oblique abdominals.

Engage the abdominals to turn the torso. This involves activating the lower-side internal oblique and upper-side external oblique muscles. Flex the forward hip by contracting the front-leg psoas and its synergists. The cue I use for this is to gently draw the trunk towards the thigh and imagine lifting the leg towards the trunk. Co-activating the psoas and oblique abdominals flexes the hips and trunk and turns the body from the core. These muscles also work with the erector spinae and quadratus lumborum to stabilize the lumbar spine.

Click image for larger view of the psoas and tensor fascia lata.

With the core muscles engaging, the next step is to gently press the hand against the outer side of the foot, ankle, or knee by contracting the triceps and forearm muscles as shown. At the same time, I press the front foot into the mat and gently attempt to drag it towards the hand. This combination forms a lock between the upper and lower extremities. Because the foot is constrained to the mat, the force of engaging the abductor muscles is transmitted to the pelvis, drawing it towards the midline. Finally, I attempt to drag the back foot towards the midline. My foot won't move, but this cue engages the adductor muscles of the back leg, further drawing the pelvis towards the center of the body.

Click image for larger view of engaging the abductors and adductors.

Always, in your particular case, consult your health care provider before practicing yoga or any other exercise program. Always practice yoga under the direct supervision of a qualified instructor. See full disclaimer here.

Thanks for stopping by. Check in next week when I show a finishing touch that I use for Dog Pose. Be sure to download one of our free interactive eBooks. Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster (we ask that you pay shipping and handling :)).

Namasté,

Ray and Chris

Sitting Up Straight and Expanding the Chest Forward in Sukhasana

Slumping the back and collapsing the chest is a common occurrence in Sukhasana, especially in those who are new to yoga. Factors that can contribute to this posture include fatigue, defeated mental state, and tight muscle groups. Many yoga poses are designed to counteract these factors, Sukhasana being one of them. Sitting up in Easy Cross-Legged Pose aids to bring the spinal column into alignment, so that the vertebral bodies and their discs support the torso; expanding the chest forward enhances breathing. With practice this can lead to a comfortable, easy position that is reflected on the central nervous system—an example of the mind/body connection in yoga.


Here’s the Cue . . .

Place the hands with the palms facing down on the knees in Chin Mudra. Then, while holding onto the knees, attempt to draw the hands back towards the torso. This engages the latissimus dorsi. The hands are constrained, so the force of contracting the latissimus is transmitted to its origin along the midline of the back. The result is what is known in kinesiology as a “closed chain” movement, whereby the origin of the muscle moves (instead of the insertion). Activating the lats in this manner lifts the spine and expands the chest forward. If you tend to hyperextend the lumbar, then engage the abdominals to counteract this. Note the effect.

Slumping tilts the pelvis backwards into retroversion, so that one is sitting on the back part of the ischial tuberosities (the sitting bones). A portion of the latissimus dorsi originates from the back of the iliac crest, so that activating this muscle also tilts the pelvis forward, bringing the sitting bones more upright.

Lats in Tadasana

This technique is portable to other poses. In Tadasana, for example, simply fix the palms against the sides of the hips and attempt to drag them backwards. Note how the chest expands forward and the back straightens. See this concept in action for Sukhasana in the video above.

Here’s the Anatomy . . .

The latissimus dorsi originates from the spinous processes of thoracic vertebrae 6—12, lumbar vertebrae 1—5 (via the thoracolumbar fascia), ribs 9—12, the supraspinous ligament, and the posterior third of the ilium. It inserts onto the intertubercular groove on the humerus and the deep fascia of the arm. The latissimus dorsi extends, adducts, and internally rotates the shoulder (open chain movement). It extends the spine and lifts and tilts the pelvis forward (closed chain movement) and is also an accessory muscle of respiration.

Always, in your particular case, consult your health care provider before practicing yoga or any other exercise program. Always practice yoga under the direct supervision of a qualified instructor. See full disclaimer here.

Thanks for stopping by. Check back for our next post when we’ll give a finishing touch for Dog Pose. Be sure to download one of our free interactive eBooks. Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster (we ask that you pay shipping and handling :) ).

Namasté,

Ray and Chris

Antagonist/Synergist Combinations in Yoga

In this post we explore the relationship between the tensor fascia lata (TFL) and the gluteus maximus. In addition I add a cue for engaging the adductor magnus as a synergist of the gluteus maximus. Knowledge of these relationships can be used to refine and stabilize postures with a lunge component, such as Warrior II.

The "Deltoid" of the Hip . . .

You might think of the TFL as akin to the anterior deltoid of the shoulder in that it flexes and internally rotates the joint. The gluteus maximus is similar to the posterior deltoid in that it extends and externally rotates the articulation. Both muscles can abduct the hip. They are thus antagonists for flexion/extension and rotation and synergists for abduction.

The deltoid of the shoulder and the "deltoid" of the hip.
Click image for larger view.

The gluteus medius and minimus lie between the TFL and the gluteus maximus and are comparable to the central portion of the deltoid. They are abductors and, depending on the position of the hip joint, synergists of the TFL or gluteus maximus. For example, if the hip is flexing and internally rotating, the gluteus medius and minimus synergize the TFL for these actions. If the hip is extending and externally rotating, they synergize the gluteus maximus. For this reason, the combination of the tensor fascia lata and gluteals is sometimes referred to as the “deltoid” of the hip.

The front hip in Warrior II flexes, abducts, and externally rotates. This combination of movements is known as “circumduction” and it involves the contributions of several muscles. The tensor fascia lata and gluteals produce the abduction component. Depending on the position of the joint, each of these muscles has several possible actions which can synergize or oppose one of the other muscle’s actions. Throughout the range of motion of the hip, the TFL and gluteus maximus form an antagonist/synergist pair.


Here’s the Cue . . . 

In Warriors I and II, I bring the front knee in line with the hip and ankle and then gently press the sole of the foot into the mat. This activates the TFL and gluteus maximus, respectively (the quadriceps also engage). Press the back foot into the mat to stabilize it and then gently attempt to drag it away from the front foot. This acts to extend and abduct the hip and stabilize the pelvis. I balance these cues for the front and back legs and ease back on muscular force as I attain stillness in the pose.

Engaging the gluteus maximus and tensor fascia lata in Warrior II.
Click image for larger view.

Adding the Adductor Magnus…

As an additional refinement, I engage the adductor magnus by gently attempting to drag or “scrub” the back foot inward towards the midline (adducting it). Because the foot is constrained by the mat, the force of this action is transmitted to the origin of the muscle, as shown here. I have found that this cue works especially well in Warrior I for refining the position of the pelvis.

Engaging the back-leg adductor magnus in Warrior I.
Click image for larger view.

The overall effect of these actions is to produce a series of forces that stabilize the asana from the foundation to the core. I get a feel for these cues first by using them in a shallower variation of the pose and build the muscular engagement gradually. This helps with stability and awareness.

Always, in your particular case, consult your health care provider before practicing yoga or any other exercise program. Always practice yoga under the direct supervision of a qualified instructor. See full disclaimer here.

Thanks for stopping by. Check back next week when we'll go over using these techniques in Parivrtta Trikonasana. Be sure to download our free interactive eBook. Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster (we ask that you pay shipping and handling :)).

Namasté,

Ray and Chris

Balancing Freedom and Restraint in Yoga

The work of legendary furniture designers Charles and Ray Eames has been described as a balance of freedom and restraint.  Mr. Eames was once asked: “Have you ever been forced to accept compromises?” He responded: “I don’t remember ever being forced to accept compromises, but I have willingly accepted constraints.”¹ 

Practicing yoga also involves working within constraints--those of the general form of the human body and also our personal limitations. Yoga balances freedom and restraint.

Knowledge of the body shows us where to expand and where to restrict movement. It also allows us to design a practice to fit our individual needs. That’s why working with a modified version of a particular pose is not a compromise—it’s accepting constraints. I don’t abandon a beneficial asana simply because it’s difficult. Rather, I use awareness of my limitations as a guide for determining how to work in the pose.

For example, if I’m working towards Lotus Pose, I apply biomechanics and physiological reflex arcs to gain freedom of movement in the hips while at the same time using the muscular stabilizers and my hands to ensure congruency of the knee as a hinge. This is an example of balancing freedom with restraint. Since we also benefit from preparing the body for a pose, the journey itself becomes the reward.

Always, in your particular case, consult your health care provider before practicing yoga or any other exercise program. Always practice yoga under the direct supervision of a qualified instructor. See full disclaimer here.

Thanks for stopping by. Check in for our next post, when we'll go over more details on the hip abductors. Be sure to download our free interactive eBook. Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster (we ask that you pay shipping and handling :)).

Namasté,

Ray and Chris

¹De Pree, Hugh. Business as Usual. Zeeland (MI): Herman Miller; 1986.

Using the TFL to Refine Utthita Parsvakonasana

Many of the standing poses have a lunge component; that is, the forward hip and knee flex while the back hip and knee extend. It is not unusual in these types of asanas for the forward knee to drift inward, with the pelvis moving in the opposite direction. An example of this is Utthita Parsvakonasana (Extended Lateral Angle Pose).

Positioning the knee over the ankle aligns the leg bones, especially the femur and tibia. This brings the anatomic and mechanical axes closer together, so that support in the pose is derived more from the strength of the bones than from muscular effort. Additionally, allowing the knee to drift inward can place stress on the lateral compartment of the joint. Adjusting the position of the femur and the tibia aids to distribute the joint reaction forces over a greater surface area.

Click for larger image.

Here’s the Anatomy . . . 

The tensor fascia lata (TFL) originates from the front part of the outer surface of the iliac crest and the anterior superior iliac spine. It inserts onto the fascia lata (iliotibial band). The fascia lata continues down the thigh to insert onto the front outside of the upper tibia at Gerdy’s tubercle. The TFL abducts, flexes, and internally rotates the hip joint. It can also synergize the quadriceps to extend the knee when it is flexing less than 30 degrees. If the knee is flexing greater than 30 degrees, then the TFL can act as a knee flexor.

Here’s the Cue

Click for larger image.

In my personal practice, I achieve this alignment by engaging the tensor fascia lata on the bent leg. To activate this muscle I straighten the elbow and then gently press the outside of the knee against the arm, as shown. This abducts the thigh at the hip joint. Because the arm keeps the knee from moving backwards, the abduction component of the TFL has the biomechanical effect of drawing the pelvis forward. This helps to open the front of the body in the asana. Additionally, activating the tensor fascia lata synergizes the psoas in flexing the hip and tilting the pelvis. Tilting the pelvis forward in this manner laterally flexes the trunk and helps to turn the torso efficiently in the pose. The gluteus minimus, gluteus medius, and gluteus maximus muscles all contribute to these actions.

I follow-up contracting the TFL with gently engaging the back-leg gluteus maximus to extend and externally rotate the hip. These combined movements aid to stabilize the pelvis and lengthen the adductor muscles.

Click here to see the TFL in action in Downward Facing Dog.

Practicing with cues that engage muscle groups enhances the mind—body connection created by the pose. I use Tadasana as a barometer to gauge this awakening by returning to it between the individual asanas.

Always, in your particular case, consult your health care provider before practicing yoga or any other exercise program. Always practice yoga under the direct supervision of a qualified instructor. See full disclaimer here.

Thanks for stopping by. Check back next week when we'll go over working with the TFL and its contributors in other poses. Be sure to download our free interactive eBook. Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster (we ask that you pay shipping and handling :)).

Namasté,

Ray and Chris

Shoulder Kinematics in Yoga Part II: The Lower Trapezius and Serratus Anterior

Our last blog post used a video to illustrate shoulder kinematics in 3D and reviewed how to externally rotate the humerus to protect against impingement. This week we look at the scapular motion on the ribcage and the role of the lower third of the trapezius in drawing the shoulders away from the neck. This motion is called scapular depression, and it is frequently used in yoga, especially when the arms are overhead. Scapular depression helps to maintain freedom of movement in the cervical spine, either to lift the head and look up (in Urdhva Hastasana) or to relax the head down (as in Dog Pose).

Here’s the Anatomy . . .

When you raise the arms overhead, the scapulae elevate, protract, and rotate. This is through the action of several muscles, including the upper trapezius and the levator scapulae. Scapular rotation occurs through sequential actions of the upper, middle, and lower thirds of the trapezius and the serratus anterior. Protraction is mainly through the work of the serratus anterior.

Now, let’s focus on the lower third of the trapezius and its interaction with the serratus anterior when the arms are overhead. This part of the trapezius both depresses and retracts the scapulae. Thus, you can use it to draw the shoulders away from the neck and towards the midline. Retraction opposes the action of the serratus anterior in drawing the scapulae away from the midline. So combining these movements aids to stabilize the shoulder blades. Once the scapulae are fixed in place, the pull of the serratus anterior can be directed to expanding the thorax. In this manner, the serratus anterior becomes an accessory muscle of breathing and augments the diaphragm for inhalation.

Now the Cue . . .

It is fairly easy to depress and adduct the scapulae. Do this by drawing the shoulders down the back and towards the midline. Activating the serratus anterior to expand the thorax requires more training, but it can be learned quickly using the tips illustrated in Dandasana and Tadasana. Once you get the hang of engaging this muscle, use it to expand the chest while drawing the shoulders away from the neck. Try this first in Urdhva Hastasana, as shown. When you’re comfortable with drawing the shoulders down and expanding the chest in this pose, try it in Downward Facing Dog. Then combine these actions with engaging the wrist flexors and balancing the forearms. Click here to learn more about the anatomy and how to use this technique in Full Arm Balance as well.

Thanks for stopping by. Check back next week for Part III of Shoulder Kinematics in Yoga, in which we’ll discuss a pathological condition of the shoulder. Be sure to download volume two of our free interactive eBook. Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster.

Namasté,

Ray and Chris

Shoulder Kinematics in Yoga, Part I

The shoulder is the most mobile joint in the body. It is a combination of several articulations: the glenohumeral, scapulothoracic, sternoclavicular, and acromioclavicular joints (click here to see these). Each of these contributes to shoulder and arm movement via a process known as joint “coupling.” For example, when you raise the arms over the head in Urdhva Hastasana, the clavicle pivots on the sternum (breastbone), the scapula rotates on the chest wall, and the head of the humerus moves within the shoulder joint. All of these work together simultaneously in what is known as scapulohumeral rhythm. In general, 60 degrees of this action comes from movement of the shoulder blade on the chest wall (scapulothoracic motion) and 120 degrees from the ball and socket of the shoulder (glenohumeral motion). During this process, the clavicle rotates on its long axis approximately 25 degrees and the humerus externally rotates about 45 degrees. Scapulohumeral rhythm is illustrated in the video below.

So we can see that the shoulder is a complex structure, with many factors contributing to movement, or potentially restricting it. It’s easier to understand a complex structure by breaking it down into its component parts and then reconstructing them into the whole. This gives a new understanding of their function. For the shoulder, we’ll begin by focusing on the skeletal anatomy of the glenohumeral joint.

Here’s the Anatomy . . .

The glenohumeral joint comprises the humeral head and the glenoid fossa of the scapula, which together form a shallow ball and socket joint. The proximal humerus also has two protuberances to which the muscles of the rotator cuff attach. These are the greater and lesser tuberosities. To see the anatomy of the rotator cuff, click here.

Another important structure of the scapula is the acromion process. This shelf-like projection of bone forms a roof over the top of the glenohumeral joint. It is also the attachment site for the deltoid and part of the trapezius. The subacromial bursa lies between the acromion and the proximal humerus (the humeral head and the greater tuberosity). It is a sac-like structure that facilitates gliding of the greater tuberosity and tendons of the supraspinatus and infraspinatus muscles on the undersurface of the acromion.

                               The greater tuberosity (1)                                             The subacromial bursa (2) and acromion process (3)

This Brings Us To Subacromial Impingement . . .

When the arm is raised, either to the side or in front of the body, the greater tuberosity can “impinge” on the undersurface of the acromion, compressing the subacromial bursa and irritating the supraspinatus tendon. This is most likely to happen if the humerus is internally rotated. Externally rotating the upper arm bone draws the greater tuberosity out of the way of the acromion and aids to prevent impingement. The acromion comes in several different shapes, ranging from flat to curved, with curved acromions being associated with a greater incidence of subacromial impingement.

The first image shows impingement of the subacromial bursa with the humerus internally rotated.
The second image illustrates external rotation of the humeral head preventing impingement 

So What Does This Have To Do With Yoga . . .

The question has been raised as to whether persons with a curved acromion are limited in their ability to perform certain asanas. For example, the inference that appears to have entered the yogic nomenclature is that if you cannot bring your arms vertical in a pose like Urdhva Dhanurasana, you must have a curved (not a flat) acromion. This is incorrect. First, it is well-established through many studies that a curved acromion does not affect the functional range of motion of a healthy shoulder. People with curved acromions can raise their arms overhead just as far as those with a flat acromion. Second, it is impossible to tell the shape of someone’s acromion process by observing them in a yoga pose. Acromial morphology is something that is determined with a specialized X-ray.

So to answer the question, “In a healthy shoulder, do curved acromions affect the ability to raise your arms overhead in a pose such as Urdhva Dhanurasana?” The answer is no. A curved acromion does not affect range of motion in a healthy shoulder and thus is not the reason why someone cannot bring their arms to vertical in Upward Facing Bow. There are many possible explanations for this limitation, including tightness in various muscles or ligaments about the shoulder, but a curved acromion is not one of them.  

How Do We Prevent Impingement?

Now let’s consider how this relates to actual practice. Particularly in Vinyasa, there is a tendency to do the same movement many times, which can lead to repetitive stress injury, such as inflammation of the subacromial bursa and supraspinatus tendon—“rotator cuff syndrome” in the orthopedic nomenclature.  You can help to avoid this by engaging the infraspinatus and teres minor muscles and, to a lesser extent, the posterior third of the deltoid. These muscles act to externally rotate the humerus and bring the greater tuberosity away from the undersurface of the acromion. We illustrate this movement here in Urdhva Hastasana. To read about the anatomy and to see this concept in action in Dog Pose and Full Arm Balance, click here.

Thanks for checking in. We’ll see you for the next post when we go over the muscles that move and stabilize the scapula. Be sure to download volume two of our free interactive eBook. Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster.

Namasté,

Ray and Chris 

How to Use the Adductor Muscles to Refine Downward Dog

Co-activation in Downward Facing Dog pose.

In our blog post, "Strong Thigh Muscles Benefit People with Knee Osteoarthritis,” we gave a tip for activating the tensor fascia lata in Downward Facing Dog. This synergizes the quadriceps for extending the knees, aids in flexing and internally rotating the hips, and helps to align the kneecaps to face forward. You can further refine alignment in this pose by using the adductors longus and brevis and their synergist, the pectineus. Co-activating these muscles and the TFL balances external and internal rotation of the femurs while at the same time synergizing hip flexion.

First the Anatomy . . .

The adductors longus and brevis originate from the superior and inferior pubic rami, respectively. The longus inserts onto the middle third of the linea aspera, a ridge of bone on the inside of the femur. The brevis inserts onto the upper third of this ridge. Both muscles act to adduct (draw the thighs together), flex, and externally rotate the hip joint. They also stabilize the pelvis.

The pectineus originates from the pectin of the pubis and inserts onto the pectineal line on the inside of the femur, running from the lesser trochanter to the linea aspera. This muscle adducts, flexes, and externally rotates the hip and stabilizes the pelvis.

Adductors longus and brevis
and the pectineus in Utkatasana.

Here’s the Cue . . .

Use Utkatasana to get the hang of isolating the proximal adductor group. Warm up with Surya Namaskara A (do several). Then move to Surya Namaskara B. When you take Utkatasana, on your exhalation, gently press the knees together to contract the adductors longus and brevis and the pectineus. Note how this action becomes progressively refined with each cycle and with each practice session. You should feel more stable in the pose.

Navasana can also be used to gain awareness of the proximal adductors. Squeeze the knees together and feel the muscles contract at the top insides of the thighs. This helps to flex the hips and stabilize the pose. If you’re new to Navasana, try one of the intermediate variations illustrated below and in the Yoga Mat Companion series.

Engaging the adductor group in Utkatasana and Navasana brings awareness and control of these muscles. Once you get a feel for this, contract them directly to refine alignment of the leg bones in Downward Facing Dog. You can apply this same principle in Urdhva Hastasana (Tadasana with the arms raised overhead) and other poses. Click here for details. This is an example of the concept of "portability" of the techniques between poses.

Adductors longus and brevis and the pectineus in Navasana.

Thanks for checking in. We’ll see you for the next post when we go over more details on nutation and stabilizing the pelvis in twists. Be sure to download volume two of our free interactive eBook.  Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster.

Namasté,

Ray and Chris

Satya, Biomechanics, and Yoga

“One who shows a high degree of right communication will not fail in his actions.” 

(T.K.V. Desikachar’s translation of Yoga Sutra II.36)

Patanjali’s Yoga Sutras have much practical wisdom that can be directly applied to life. In fact, evolution of a civilization (or its destruction) can usually be traced to satya (truthfulness) or asatya (untruthfulness). A similar dynamic exists for an individual’s personal evolution.

Satya and asatya also have practical benefits and consequences for sustainable design of the practice and teaching of yoga, because truth and theory go hand in hand. Base your teaching on sound theory (satya) and the benefits will automatically manifest in your practice. By the same token, if your theory is based on falsehoods (asatya), the benefits won’t manifest. You can see examples of both satya and asatya in our posts on “The Importance of Theory” and “Strong Thigh Muscles Benefit People with Knee Osteoarthritis.”

Satya is also said to be "that which has no distortion." Relating to yoga instruction, this means clarity of expression. Precise cues elicit a predictable response. Vague or distorted cues elicit confusion. And no matter what your personal style of communication, you can always benefit from knowing the biomechanical basis for what you’re teaching.

In my experience, the closer your instructions are to activities that students routinely do or can easily access, the more likely they will understand the techniques and benefit from the session. An example would be a cue for expanding the thorax to deepen the breath. If clearly communicated, this technique will work for most of your students (even if you don’t explain the science behind it). Understanding the anatomy and biomechanics, however, enables you to answer students’ questions about how the body works with direct and credible terminology. Knowing the science behind your instructions builds self-confidence as well as students’ confidence in you as a teacher.

Yoga works with the body and Western science has much wisdom about how the body works. Think of a combination lock in which a sequence of numbers is used to open the lock. The poses and breathing techniques work together in the same way. Combine them properly and the tumblers fall into place; this precipitates a cascade of beneficial physiological and biochemical changes, including an overall sense of well-being.   

To quote Nicolai Bachman’s translation of Sutra II.36: “When established in truthfulness, one can be sure of the results of action.”

Now On To a Tip For Using the Wrist Flexors in Dog Pose . . .

Sometimes you hear an instruction to “lift the elbows” or “lift the wrists” in Dog Pose. Normally, lifting the elbow entails lifting the entire arm in front of you—forward flexion of the shoulder. This is done primarily through the action of the anterior (front) third of the deltoids. Engaging these muscles with the hands fixed on the mat lowers the elbows. To lift the wrists and elbows in Dog Pose, contract the wrist flexors. This stabilizes the wrists and, at the same time, strengthens these flexor muscles.

Here’s a Tip for Lifting and Stabilizing the Wrists . . .

Once you have balanced pronation and supination of the forearms, engage the wrist flexors by gently pressing the mounds at the base of the fingers into your mat. Then press the palmar surfaces of the fingers into the floor. Do not actually raise your palms off the mat during this technique. You will feel your wrists lift slightly.

Gently press the mounds at the base of the fingers into the mat.

Next, combine stabilizing the forearms, wrists, and hands with bringing the heels to the floor and stabilizing the feet. If you are practicing Vinyasa Flow, try activating the wrist flexors just before jumping. Feel how this action draws you forward, creating momentum for your jump through. Try this cue in a modified Child's Pose to get a feel for it without weight on the hands. If you have discomfort in the wrists or hands, come out of the pose.

Here’s the Anatomy . . .

Several muscles contribute to flexing the wrist. These include the flexors carpi radialis and ulnaris, the palmaris longus, the flexors digitorum superficialis and profundus, and the flexor pollicis longus. The anatomy is somewhat complex, and it’s not necessary to memorize all of the details to benefit—just remember that these muscles all cross the wrist and thus can flex it.

And For Anatomy Buffs . . .

The flexors carpi radialis and ulnaris and the palmaris longus originate from the medial epicondyle on the inside of the elbow and cross the wrist. The flexor carpi radialis inserts onto the second and third metacarpal bases. The flexor carpi ulnaris inserts onto the pisiform and hamate bones and base of the fifth metacarpal. The palmaris longus inserts onto the flexor retinaculum and palmar aponeurosis.

The flexor digitorum superficialis has three heads: the humeral head originates from the medial epicondyle, the ulnar head originates from the coronoid process, and the radial head originates distal to the radial tuberosity. This muscle then branches out to insert onto the sides of the fingers at the middle phalanx. The flexor digitorum profundus originates from the proximal two thirds of the flexor surface of the ulna and the interosseous membrane. It inserts onto the palmar surface of the distal phalanges.

The flexor pollicis longus originates from the middle part of the anterior surface of the radius and the interosseous membrane and inserts onto the palmar surface of the distal phalanx of the thumb.

Thanks for stopping by. Be sure to download volume two of our free interactive eBook.  Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster.

Namasté,

Ray and Chris