When you stand, you bear weight on the only structures in the body that have specifically evolved to hold you up in the uniquely human stance—the feet. The architecture of the feet, along with their musculature, shows nature’s unmatched ability to reconcile and neutralize opposing forces.
These amazing structures are massively over-engineered for the way most people use them in the civilized world. Stiff shoes and paved surfaces teach our feet to be passive and inarticulate. Fortunately, yoga exercises are usually done barefoot, with much attention given to restoring the strength and flexibility of the foot and lower leg.
In a yoga practice, early lessons frequently center on the simple act of standing upright—something humans do from the time they are about a year old. If you can feel your weight releasing into the three points of contact between the foot and the earth, you may be able to feel the support that the earth gives back to you through the action of the arches of the foot and the muscles that control them.
Release and support, giving and receiving, and inhaling and exhaling—these are all ways of translating sthira sukham asanam, Patañjali’s fundamental description of asana in chapter 2 of the Yoga Sutras. T.K.V. Desikachar’s translation sums it up well when he defines sthira as “alertness without tension” and sukha as “relaxation without dullness” (The Heart of Yoga, II.46). The fundamental lessons you learn from standing postures can illuminate the practice of other asanas.
Standing positions have the highest center of gravity of all the starting points, and the effort of stabilizing that center makes standing poses by definition brhmana (see chapter 1, page 20).
Tadasana
Mountain Pose
tah-DAHS-anna
tada = mountain
The name of this pose evokes many images that relate to a stable, rooted base of support and a crown that reaches for the heavens.
Classification
Symmetrical standing pose
Notes
A wide variety of muscles in the torso engage in a combination of concentric and eccentric contractions to maintain the curves of the spine in relationship to the pull of gravity. In each person a different combination of flexors and extensors will be active in varying kinds and degrees of contractions to maintain the postural support needed.
Nonmuscular support and padding for the foot: the fat pads (yellow) and plantar fascia (blue). The muscles of the foot occupy the space between the plantar fascia and the bones.
The arches of the feet are engaged and connecting with the support of the pelvic floor, lower abdomen, rib cage, cervical spine, and crown of the head.
Nothing lasting can be built on a shaky foundation. This may be why tadasana is considered by many yoga traditions to be the starting point of asana practice. It is interesting that this pose is almost identical to the anatomical position—the starting reference point for the study of movement and anatomy. The only major difference between the two positions is that in tadasana, the forearms are pronated (the palms of the hands are facing the sides of the thighs rather than forward).
This body position is also uniquely human, because humans are the only true biped mammals on the planet. Humans are also the least stable of creatures, possessing the smallest base of support, the highest center of gravity, and (proportionately) the heaviest brain balancing atop it all.
The base of support of this pose—the feet—offers a beautiful image of how the forces of yielding and support operate in the human system. The essential structure of the foot can be represented by a triangle. The three points of the triangle are the three places where the foot’s structure will rest on a supporting surface: the heel, the distal end of the first metatarsal, and the distal end of the fifth metatarsal. The lines connecting these points represent three of the arches, lines of lift through which postural support is derived: the medial longitudinal arch, the lateral longitudinal arch, and the transverse (metatarsal) arch. There is also a fourth arch, called the medial transverse arch or the tarsal arch, that is across the tarsal bones from the navicular to the cuboid.
From underneath, the two triangles of the feet can be joined to show the size and shape of the base of support for tadasana. The plumb line that passes through the body’s center of gravity in this position should also fall through the exact center of this base.
The many layers of musculature (see the top figure on page 75) all combine to create lift, balance, and movement of the 28 bones (26 major bones and 2 sesamoid bones) of the foot, which has evolved to be an incredibly adaptable structure able to move you smoothly over uneven terrain.
The foot has evolved over millions of years in a world with no roads or sidewalks. When the adaptability of the foot is no longer needed during locomotion, the deeper muscles that support the arches can weaken, eventually leaving only the superficial, nonmuscular plantar fascia responsible for preventing the collapse of the foot. The stress this places on the plantar fascia frequently leads to plantar fasciitis and heel spurs.
The practice of standing postures in general, and tadasana in particular, is one of the best ways to restore the natural vitality, strength, and adaptability of the feet. Once your foundation is improved, it is much easier to put the rest of your house in order.
Triangles represent three points of support of each foot.
Three of the arches of the foot.
The plantar fascia, the most superficial layer of support for the foot. The more the arch support muscles weaken, the more pressure is put on the plantar fascia, which can result in plantar fasciitis and heel spurs.
Layers of musculature: (a) most superficial and (b) deepest.
Foot bones from (a) below and (b) above. The X marks the point where the weight of the body transfers through the tibia to the talus bone, and from there to the calcaneus.
Breathing
Tadasana is an excellent position for observing the interaction between the muscles that are used for postural support and the muscles that create shape change in the abdominal and thoracic cavities. When there is clear support from the feet, legs, and spine, there is more mobility in the rib cage and shoulder girdle to allow for the movement of the breath.
Tadasana Variation
Samasthiti
Equal Standing, Prayer Pose
sama = same, equal; sthiti = to establish, to stand
Notes
Samasthiti has a wider base than tadasana because the feet are placed with the heels under the sitting bones (or wider) rather than as close to each other as possible. All the standing poses that are executed from this base, as opposed to tadasana, consequently have a wider, more stable base of support.
Additionally, the head is lowered and the hands are in namaste (prayer) position. This is typical of the starting point of a sun salutation, a vinyasa, which is used by many systems of hatha yoga to connect asanas into a flowing sequence.
Base of support for samasthiti. The circled dot marks where the center line of gravity falls.
Terminology Note
In the Ashtanga tradition of Sri K. Pattabhi Jois, the term samasthiti refers to what is here described as tadasana. In the teaching tradition of Sri T. Krishnamacharya and his son, T.K.V. Desikachar, the term tadasana refers to a standing pose with the arms overhead, and balancing on the balls of the feet (the base of which is depicted below).
Here the weight is balanced on the balls of the feet. The X marks where the center line of gravity falls.
Utkatasana
Chair Pose, Awkward Pose
OOT-kah-TAHS-anna
utkata = awkward
Classification
Symmetrical standing pose
Notes
Shortness in the latissimus dorsi will interfere with lifting the arms overhead.
Overly arching the lumbar spine or overly flexing the hips can happen because of a collapse into gravity. Using the hamstrings to draw the ischial tuberosities (sitz bones) forward or using the psoas minor to lift the pubic bone can prevent tipping the pelvis too far forward without necessarily affecting the alignment of the spine.
The knees are very mobile in this position because they are partly flexed.
Gravity, rather than muscles working against each other, should be the main source of resistance in the pose. This is an interesting pose to explore a balance between effort and release.
Breathing
Maintaining axial extension (which minimizes breathing shape change) while engaging the largest, most oxygen-hungry muscles of the body presents a challenge that requires efficiency of effort and breath.
Uttanasana
Standing Forward Bend
OOT-tan-AHS-anna
ut = intense; tan = stretch
Classification
Symmetrical standing forward-bending pose
Notes
The less the hips can flex in this pose, the more spinal flexion occurs.
Tightness in the hamstrings, spinal muscles, and gluteals reveals places where there is excess effort. In this pose, gravity should do the work of moving one deeper into the pose. People experiencing tightness in the back of the legs sometimes pull themselves down by using the muscles of hip flexion, which creates tightness and congestion in the front of the hip joints. A more efficient choice would be to release the knees, find some softness in the hip joints, and allow the spine to release. After the spine has released, extending the legs can produce an even lengthening along the entire back line of the body.
If the hamstrings are tight, slightly bending the knees helps release the spine.
Breathing
Deep hip flexion and spinal flexion compress the abdomen and restrict the ability of the abdomen to move with the breath. This compression combined with gravity also moves the center of the diaphragm cranially, so more freedom is needed in the back of the rib cage for the breath.
Utthita Hasta Padangusthasana
Extended Hand–Toe Pose
oo-TEE-tah HA-sta pad-an-goosh-TAHS-anna
utthita = extended; hasta = hand; pada = foot; angusta = big toe
Classification
Asymmetrical standing balancing pose
Notes
Tightness in the hamstrings or gluteus maximus in the lifted leg can cause spinal flexion by pulling on the pelvis and tipping it posteriorly. This can lead to hip extension or knee flexion in the standing leg. It is better to bend the knee in the lifted leg and find neutral curves in the spine, neutral extension in the standing hip, and knee extension (but not hyperextension) in the standing leg. Weakness in the hip flexors (psoas major, iliacus, and rectus femoris) of the lifted leg can also cause the quadratus lumborum to attempt to help with lifting the leg.
Abductors of the standing leg are working eccentrically; if they are weak or tight, the hip of the lifted leg hikes up or the rotators (gluteus maximus, piriformis, and obturators) try to stabilize the pelvis and the pelvis rotates on the standing leg, rather than staying level and facing forward.
The more strength and adaptability you have in the feet and ankles, the more options you have for finding balance on the standing leg.
Breathing
In maintaining this balancing pose, if there isn’t enough support in the deep hip flexors (psoas major and iliacus), the stabilizing action in the abdominal muscles combines with the bracing action of the arms, which can create an overall reduction of breathing capacity. If excessive muscular tension exists, the reduced volume of breath is not sufficient to fuel the effort, and the movement caused by increasing the volume of breath might compromise the balance.
Utthita Hasta Padangusthasana Variation
With Spine Flexed
Notes
In this variation on utthita hasta padangusthasana, the lifted leg is parallel to the floor and the head comes to the knee. Because the individual lowers the head to the knee instead of lifting the leg to the head, the balance is much more challenging. For those who are accustomed to going to their extreme range of motion, this pose is a valuable exploration of precision in placement.
There is less length required in the hamstrings but much more mobility required in the muscles of the back. For the spine to flex so deeply, the spinal muscles must lengthen a great deal while the abdomen softens. This is an excellent pose for exploring how the conventional holding patterns in the abdomen can be released and finding balance from the support of the pelvic floor rather than engaging abdominals and muscles of the lower back and posterior rib cage.
Vrksasana
Tree Pose
vrik-SHAHS-anna
vrksa = tree
Classification
Asymmetrical standing balancing pose
Notes
As in the previous pose, abductors on the standing leg are working eccentrically; if they are weak or tight, the hip of the lifted leg hikes up or the rotators (gluteus maximus, piriformis, and obturators) try to stabilize the pelvis and the pelvis rotates on the standing leg, rather than staying level and facing forward.
The more strength and adaptability you have in the feet and ankles, the more options you have for finding balance on the standing leg.
The action of the lifted leg, where the knee is drawn up and out to the side, is actually a very complex movement muscularly: Hip flexors are active to lift the knee, but with external rotation and abduction, hip extension also becomes involved. Then, in order to press the foot into the standing leg while keeping the knee out to the side (and without tipping the pelvis forward), the hip joint needs to adduct without flexion. Of course, the higher on the standing leg the foot is, the less it is necessary to press the foot in because the weight of the leg holds the foot in place. However, if it is necessary to use the adductors to press the foot into the standing leg, it is important to find adductors that are more posterior, such as the adductor magnus. Anterior adductors, such as the pectineus (which is short and active on many of us, in part from sitting so much), will tip the pelvis forward and internally rotate the lifted leg at the same time they are trying to adduct.
Breathing
Compared to the variation of vrksasana (page 89) with the arms elevated or utthita hasta padangusthasana (page 82), the upper body is freer to participate in respiratory movements in this pose.
Vrksasana Variation
With Arms Elevated
Notes
This variation creates a higher center of gravity by placing the arms overhead and is therefore a more challenging balance for some. On the other hand, for other people, having the arms extended makes the balance easier.
Breathing
Because of the stabilizing action of the muscles that keep the arms overhead, the thoracic movements of the breath might encounter more resistance in this position. In addition, the higher center of gravity tends to produce a stronger stabilizing action in the abdominal muscles. Taken together, these factors combine to reduce the overall excursion of the diaphragm.
Garudasana
Eagle Pose
gah-rue-DAHS-anna
garuda = a fierce bird of prey; the vehicle (vahana) of the Hindu god Vishnu, usually described as an eagle but sometimes as a hawk or kite
Classification
Asymmetrical standing balancing pose
Notes
To achieve the full entwining of the legs, the standing leg needs to flex at the hip and knee as well as the lifted leg.
This position of hip flexion with internal rotation and adduction is not structurally easy (the shape of the hip socket generally makes it easier to externally rotate when the hip is flexed). The action of adduction with internal rotation especially lengthens the piriformis, obturator internus, and superior and inferior gemellus. Restriction along the outside of the thigh can also come from shortness in the muscles that attach near the top of the iliotibial (IT) band: The gluteus maximus and tensor fasciae latae attach directly to the IT band, and the gluteus medius and minimus attach nearby and affect it strongly.
This position can be challenging for the knees: If the hips don’t perform the actions of adduction and internal rotation, the knees are forced to compensate and possibly overrotate. Paying attention to internally rotating the tibia can help prevent this overmobilization of the knee.
This action in the legs is generally stabilizing for the sacroiliac (SI) joint because it encourages the pelvic halves to move together in the front, which can bring congruence to the edges of the SI joint on the anterior surfaces of the sacrum and ilium.
Breathing
The scapulae need to be able to both abduct and rotate upwardly. If the scapulae are pulled down too much, the movement of the rib cage is unnecessarily inhibited.
From the standpoint of shape, center of gravity, and breathing, this is the most compacted of the one-legged balancing postures. The entwining of the arms compresses the front of the rib cage, and freedom to move in the posterior portion of the rib cage is essential.
Natarajasana
King of the Dancers Pose
not-ah-raj-AHS-anna
nata = dancer; raja = king
Classification
Asymmetrical standing backward-bending balancing pose
Notes
Scapular mobility is important in this full-arm version, both for getting the arms into position without overmobilizing the shoulder joints and for mobility in the extension of the thoracic spine.
Using the latissimus dorsi to accomplish spinal extension interferes with the range of motion of the scapulae and restricts the movement of the rib cage.
It can be a challenge to keep the lifted leg adducted and internally rotated at the hip joint in this asana. Although you might find more extension through external rotation at the hip joint, this involves the risk of overmobilizing the SI joint or overextending the lumbar spine.
As in dhanurasana (page 216), the additional resistance created by the hands grasping the foot can put pressure in vulnerable spots such as the knee and lower back.
Breathing
In this pose the excursion of the diaphragm is minimized by the deep spinal extension. The more clearly support is found in the intrinsic muscles of the spine and the less effort needed in the superficial muscles of the back and torso, the more movement is available for the breath.
Virabhadrasana I
Warrior I
veer-ah-bah-DRAHS-anna
Virabhadra = the name of a fierce mythical warrior
Classification
Asymmetrical standing backward-bending balancing pose
Notes
In warrior I, warrior II (page 100), and other lunging poses, the weight of the body (in relationship to gravity) creates the flexion at the knee and hip of the front leg—the muscles of the front leg are eccentrically contracting, which means they are active as they lengthen to keep from moving too far into flexion.
The abductors in the front leg also need to be active eccentrically to level and orient the pelvis to the front leg and to maintain balance. If they shorten they can pull the front knee too far to the side or twist the pelvis out of alignment.
In general, muscles become fatigued more quickly when they are close to their maximum working length, so it can take some time to build stamina in these positions.
Many different things are said about the amount of external or internal rotation of the back leg in warrior I. What is consistently true is that the back leg is extended and to some degree adducted (in comparison to warrior II, where the back leg is extended and abducted).
We suggest that the back leg be organized from the spiral of the foot upward, and that the bones of the foreleg, thigh, and pelvis orient themselves to create a clear pathway from foot to spine. If the back leg is organized in this way, the amount of internal or external rotation in the hip joint varies from person to person, but the joint spaces can be balanced and the back leg is a strong support for the weight of the torso. This also takes some of the effort of this position from the front leg.
In the back foot, the subtalar joint and the joints between the tarsals and metatarsals need to articulate so that the back part of the foot supinates so the calcaneus can clearly connect to the floor and the forefoot pronates so the toes can clearly connect to the floor. If the foot doesn’t articulate in this way, the outer ankle can be overmobilized and weakened.
The amount of rotation needed in the spine depends on how articulate the SI joints and hip joints are—the less mobile the lower limbs are, the more rotation is needed in the spine to orient the chest forward.
Wide base of support provides for easier balance.
Breathing
The lower body needs to be both articulate and strong to provide enough support (sthira) for the breath to move freely in the upper body (sukha). The various challenges of the lunging position in these warrior poses create interesting parameters for exploring the breath mechanics.
Virabhadrasana I Variation
With Longer Stance
Notes
Different arrangements of the feet affect where you experience the challenges of this pose. The shorter stance (from front to back) requires less mobility in the pelvis, so the support of the legs might feel more accessible. The width of the base makes the balance easier, but the higher center of gravity in the shorter pose might actually make the balance feel more precarious for some.
In a longer, narrower stance it may be easier to balance because the center of gravity is lower. However, it may also be harder to balance because the stance is narrower and the adductors then have to be effective at a greater length. The extended stance also requires more mobility in the SI joints, hips, knees, ankles, and feet, and requires the muscles that resist flexion in the hips and knees to work at a greater length, which can make the pose feel less stable.
Long, narrow stance.
Virabhadrasana II
Warrior II
veer-ah-bah-DRAHS-anna
Virabhadra = the name of a fierce mythical warrior
Classification
Asymmetrical standing pose
Notes
As in warrior I (page 96), the action of flexion in the front hip and knee is eccentric in relationship to the pull of gravity. Unlike warrior I, however, the abductors of the front leg are working concentrically to abduct the hip—because the foot is on the ground, this action is proximal and has the effect of rotating the pelvis open to the side.
In the back leg, simultaneous hip extension and abduction are challenging—the articulation of the pelvis and sacrum at the SI joint can take some of the pressure of these actions away from the ligaments and capsule of the hip joint.
Like warrior I, a wide variety of opinions exists about how much external rotation is needed in the back hip joint. The amount of rotation depends on a variety of factors and should arise from the action of the foot and whole leg, rather than being an isolated hip joint action.
The more mobility there is in the SI joint and hip joint of the front leg, the less spinal rotation is needed to turn the chest to face the side.
If the chest is not clearly facing sideways, the spreading of the arms can put pressure on the brachial plexus (the web of nerves that extend into the arm), which travels from the side of the cervical spine under the clavicle and under the pectoralis minor. Keeping the arms in line with the sides of the torso helps to prevent this compression, which can result in sensations of numbness or tingling in the arms.
Virabhadrasana II with longer stance.
Breathing
In all the warrior poses the lower body needs to be both articulate and strong to allow the breath to move freely. In virabhadrasana II there may be more ease in the movement of the breath because there is less twist in the pelvis and spine than in virabhadrasana I. For some people this leg position is less effortful, which creates more ease in the breath as well.
Virabhadrasana III
Warrior III
veer-ah-bah-DRAHS-anna
Virabhadra = the name of a fierce mythical warrior
Classification
Asymmetrical standing balancing pose
Notes
Keeping the pelvis level in this action requires the standing leg abductors to lengthen while they are active—gravity draws the unsupported side of the pelvis toward the floor. If the abductors instead shorten, they tilt the pelvis so that the opposite hip lifts away from the floor.
It can also be challenging to keep the lifted leg parallel, and using muscles that are extensors and internal rotators such as the medial hamstrings and adductor magnus balance the action of the gluteus maximus, which is both a powerful hip extensor and an external rotator.
Breathing
Much like in utkatasana (page 78), the combined actions of this pose (especially with the arms overhead) can engage some of the larger muscle groups of the torso. If the most superficial layers of muscle in the back (such as the latissimus dorsi) are used to maintain spinal alignment, they can inhibit the movement of the rib cage and make breathing even more challenging. It is better to work more efficiently in the deeper muscles of the spine.
Utthita Parsvakonasana
Extended Side Angle Pose
oo-TEE-tah parsh-vah-cone-AHS-anna
utthita = extended; parsva = side, flank; kona = angle
Classification
Asymmetrical standing pose
Notes
The legs in this pose are performing the same actions as in warrior II (page 100), and similar muscle groups are active. In this pose, however, the weight of the torso falls more over the front leg, and the muscles of the front leg need additional strength, length, and stamina.
While the position of the upper arm alongside the head is similar to that of the arms in utkatasana (page 78) and virabhadrasana III (page 103), different muscles are required to maintain the arm position in this pose because of the different relationship to gravity. The action is also more eccentric than concentric, again because of the relationship of the weight of the arm to gravity.
Breathing
Even though the upper side of the breathing mechanism receives a strong lengthening action in this shape, the more interesting effect may be on the lower side of the body, where the dome of the diaphragm is driven cranially by the force of gravity acting on the abdominal organs. Breath action in this position provides very useful asymmetrical stimulation to the diaphragm and all the organs attaching to it.
Parivrtta Baddha Parsvakonasana
Revolved Side Angle Pose
par-ee-VRIT-tah BAH-dah parsh-vah-cone-AHS-anna
parivrtta = twist, revolve; baddha = bound; parsva = side, flank; kona = angle
Classification
Asymmetrical standing twisting pose
Notes
In a spinal rotation around the axis of the spine (without side bending, flexing, or extending), note that the muscles that are concentrically contracting on one side of the body are eccentrically contracting on the opposite side. This ends up meaning that one layer of abdominals is concentrically contracting while the layer above or below is eccentrically contracting. This layering allows for a very finely tuned modulation of spinal actions and balance in the whole circumference of the torso.
Binding the arms in any position has a strong effect on the shoulder girdle and the spine. The anterior–inferior part of the glenohumeral joint capsule is the most vulnerable to dislocation. The binding of the arms in internal rotation and extension puts pressure on this part of the joint capsule, especially if the rest of the shoulder girdle is limited in its mobility. (This caution applies to binding in general because it allows for more leverage or force to be directed into the joint.)
In the process of coming into the bind, both the scapulae and arms abduct and then adduct. The adduction of the scapulae is usually the final step. If the scapulae have been depressed (pulled down the back) in addition to their other joint actions, their mobility is compromised.
Another compensation that happens if the shoulder girdle is restricted is spinal flexion. Flexion of the spine combined with rotation of the spine leaves the joints of the spine vulnerable to overmobilization. It is possible to use the leverage of the arms in their binding and against the leg to force the spine past an appropriate range of motion.
Breathing
The more open the pelvic structures are, the easier the balance and breathing is in this asana. Here, the upper body is firmly bound in rotation against the resistance of the lower body, so there is significant resistance to the movements of the diaphragm, abdomen, and rib cage.
Utthita Trikonasana
Extended Triangle Pose
oo-TEE-tah trik-cone-AHS-anna
utthita = extended; tri = three; kona = angle
Classification
Asymmetrical standing pose
Notes
In utthita trikonasana, as in utthita parsvakonasana (page 105), the weight of the torso falls mostly over the front leg. Because the front knee is extended, the action in this pose is shifted from the eccentric contraction of the quadriceps to keep the knee from bending too deeply (as in utthita parsvakonasana) to the balance of actions around the joint that create a clear pathway of support without hyperextending the knee.
Pain or pressure in that front knee can be a result of lack of mobility in the hip joints and pelvis; whether the lack of movement is from short adductor muscles or another cause, the next place the movement can travel is the inner knee. Sensations from within the knee (or any joint) are important signals to stop what you’re doing and adjust your action or position.
In the back leg, the muscles that cross the side of the pelvis, the outer hip, and the outer knee need to be actively lengthening (eccentrically contracting) to allow the pelvis to tilt sideways (adduct) over the leg. If these muscles cannot lengthen, the pelvis does not move as much, and the spine side bends. On the other hand, if these muscles are not active at all, the weight of the torso can collapse into gravity and put pressure in the outer hip joint or outer ankle joint.
Does the spine rotate in utthita trikonasana? There are many different ways utthita trikonasana is taught, and good reasons exist for each perspective. In general, the more articulated the SI joints, pelvic halves, and hip joints are, the less rotation is needed in the spine for the chest to face sideways. For example, if the front leg has a tight pectineus, which is an adductor, the pelvis may rotate to the floor, and the spine has to counterrotate more to open the chest. The rotation of the spine can accommodate a variety of obstacles in the legs. As in all the poses, maintaining balanced joint space is far more important than achieving a particular range of motion in one or two joints.
Utthita Trikonasana Variation
With Longer Stance
Notes
In some approaches to yoga, the feet are placed much farther apart than in other approaches. The variety of leg positions has an effect on which joints need more mobility and which muscles have to work at longer or shorter ranges.
When the feet are placed farther apart, the front leg muscles have to work at a greater length, but the muscles of the outer hip of the back leg work at a shorter length. It may actually be easier to keep the spine from side bending when the feet are farther apart. On the other hand, the pelvis may rotate toward the floor less when the feet are closer together.
There is no absolutely correct distance for placing the feet in utthita trikonasana; each distance provides different information about the relationship between the torso and the legs.
Parivrtta Trikonasana
Revolved Triangle Pose
par-ee-VRIT-tah trik-cone-AHS-anna
parivrtta = to turn around, revolve; tri = three; kona = angle
Classification
Asymmetrical standing twisting pose
Notes
The rotation of the spine in this pose requires the muscles on the outsides of the hip joints to be very long, and because of the narrowness of the base, the same muscles are very actively modulating their actions to keep from falling side to side. This eccentric action of lengthening while stabilizing for balance can make this pose feel very precarious.
If the legs and pelvis do not have the mobility to flex and rotate as much as needed, the spine may flex to compensate. Rotating the spine when it is in a flexed position leaves the joints along the back of the spine vulnerable to overmobilizing. It is important in this pose to respect the range of motion available in the spine and to avoid using the pressure of the hand on the floor or against the leg to force movement.
Breathing
In parivrtta trikonasana, the more open the pelvic structures are, the easier the balance and breathing is. Otherwise, the upper body is held stiffly in rotation against the resistance of the lower body, and the diaphragm, abdomen, and rib cage encounter considerable resistance to their movements.
Parsvottanasana
Intense Side Stretch
parsh-voh-tahn-AHS-anna
parsva = side, flank; ut = intense; tan = to stretch
Classification
Asymmetrical standing forward-bending pose
Notes
The action of the legs in parsvottanasana is almost the same as in utthita trikonasana (page 111), and this asana can be a challenge to balance in for the same reason—the narrowness of the base and the need for the outer hip muscles to be both long and active. Additionally, if you are accustomed to using your eyes to help you balance, this position with the head rolled forward might be interesting.
This forward-bending action is more intense in the hamstrings of the front leg than uttanasana because of the asymmetry of the pose: The back leg’s position directs the flexion more specifically into the front leg hip joint, and mobility in the spine can compensate less for lack of mobility in the leg. (This is seen in an even more extreme form in hanumanasana [page 156].)
Parsvottanasana Variation
With Arms in Reverse Namaskar
Notes
This arm position can be incorporated into a variety of asanas. It requires a fair amount of mobility in the shoulder girdle, and if the scapulae are not able to move easily on the rib cage, bringing the hands into this position may direct excessive pressure into the shoulder joints themselves.
Bringing the arms into the position generally involves abducting the scapulae and spreading them away from the spine before the final actions of adducting the scapulae and moving them toward the spine. This final movement of adduction is much more challenging if the spine is flexed or if the scapulae are depressed and pulled down the back.
Parsvottanasana Variation
With Spine Flexed
Notes
In this variation on parsvottanasana, the intention is to bring the forehead to the knee rather than along the shin. To do this action the spine must flex very deeply, and there is less hip flexion than in the previous version. This action can be surprisingly difficult for people accustomed to forward bending from hip flexion rather than spinal flexion.
The shoulders are also more fully flexed, bringing them higher overhead, and adducted to bring the palms together. Rather than the palms resting on the floor, the fingertips reach out along the floor, sliding the little fingers away from the foot. Because the hands are not on the floor to either side of the foot, balancing in this pose is more challenging, though there is a clearer sense of midline with the hands pressing together.
Prasarita Padottanasana
Wide-Stance Forward Bend
pra-sa-REE-tah pah-doh-tahn-AHS-anna
prasarita = spread, expanded; pada = foot; ut = intense; tan = to stretch out
Classification
Symmetrical standing forward-bending pose
Notes
This pose is often described as a stretch for the adductors or the muscles of the inner legs. In fact, when the legs are wide apart and the body is folded forward (hip adduction and flexion), some muscles of the adductor group are not lengthened at all, such as the pectineus and the anterior fibers of the adductor longus and brevis. This is because some adductors are also flexors and are not at their greatest length until the hip joints are adducted and extended, as when standing upright with the legs wide apart (if the pelvis isn’t tipping forward, which would undo the hip extension and is a common pattern).
Extrinsic muscles of arch support, medial ankle.
When the stance is wide the feet need to be both strong and mobile in order to ground through the outer feet without overmobilizing the outer ankles or collapsing the inner ankles.
Breathing
Wide-stance forward bend is probably the safest, most accessible inversion in all of yoga practice. The more firmly the legs can create support while at the same time allowing the pelvis to freely rotate forward at the hip joints, the more relaxed the torso and breathing can be. This inversion provides mild traction and release to the spine while reversing the usual action of the breath.
Hanging upside down, the diaphragm is pulled cranially by gravity, thus favoring the exhalation and the venous return from the lower body. While inhaling, the diaphragm pushes the weight of the abdominal organs caudally (toward the tail) against gravity while at the same time mobilizing the costovertebral joints in the thoracic spine, which is being tractioned open. All these altered muscular actions can help normalize circulation in both muscles and organs that are constantly subjected to the usual stresses of upright weight bearing.
Upavesasana
Squat, Sitting-Down Pose
oo-pah-ve-SHAHS-anna
upavesa = sitting down, seat
This pose is almost never referred to by a Sanskrit name, but there is some precedent for the name given here.
Classification
Symmetrical standing pose
Notes
For some people the pelvic floor can be contacted easily in this position, where it works synergistically to respond to the movement of the inhalation and to initiate the exhalation.
Gravity does the work of lowering the body down toward the floor, and the muscles of the legs are active to prevent collapsing completely into the joints. This is especially important in the hip joints, because if the weight of the upper body falls passively into the hip joints it may make the pelvic floor less accessible.
The inability to dorsiflex the ankles deeply enough to keep the heels on the floor can be due to shortness in the Achilles tendons (specifically the soleus in this position); however, restriction can also be in the front of the ankles. A quick fix is available by using support under the heels, but it’s important not to become too reliant on it in case it prevents activation of the intrinsic muscles of the feet, which stabilize the arches, allow deeper flexion in the ankles, and align the bones of the feet and knee joints. Look for the tendons of the anterior tibialis popping forward; this is a sign that deep support is lacking. Let gravity create the flexion, and use the intrinsic muscles to maintain integrity.
Breathing
This pose offers an opportunity to powerfully lengthen all three curves of the spine (axial extension). By definition this usually engages all three bandhas, and in this position, the deep support in the arches of the feet energetically feeds into the lifting action of the pelvic floor and lower abdominal muscles (mula bandha). The bracing of the elbows against the knees allows for a strong lengthening of the thoracic spine and lifting of the base of the rib cage and respiratory diaphragm (uddiyana bandha). The action of jalandhara bandha, which flexes the head on the top of the spine to complete the action of axial extension, essentially freezes out the normal respiratory shape changes of breathing. This is when the unusual pattern of breath associated with mahamudra can arise deep in the core of the system (susumna).