Easing into Downward

Free Image Iliopsoas And Hamstrings

1) This image illustrates downward facing dog pose with tight hamstrings. Note how the pull of the hamstrings tilts the pelvis backwards (retroversion). This pulls the lumbosacral fascia and back muscles so that the lower back loses some of its natural arch.

SiddhasanaActions Iliopsoas

2) Bend the knees to release the hamstings and free the lower back. Contract the iliopsoas to tilt the pelvis forward (anteversion). This action brings back the natural arch of the lower back and draws the trunk towards the thighs.

3) Contract the triceps to extend the elbows, straightening the arms.

3) Contract the triceps to extend the elbows, straightening the arms.

4-) Maintain the contraction of the ilopsoas to fix the pelvis in anteversion. Then contact the quadriceps to straighten the knees and draw the hamstrings out to full stretch completing the pose.

Quadriceps Chaturanga

4-) Maintain the contraction of the ilopsoas to fix the pelvis in anteversion. Then contact the quadriceps to straighten the knees and draw the hamstrings out to full stretch completing the pose.

Optimizing Siddhasana

The ancient Chinese oracle the I-Ching contains fundamental instruction for the practice of yoga in the hexagram "Keeping Still" (52 Kên). This hexagram resembles a vertebral unit of the spine. The text contains instruction for achieving stillness by stabilizing the spine from the sacrum to the skull.

This section shows how to optimize siddhasana by sequentially activating various muscles as follows:

Erector Spinae Contracted

Contract the psoas and quadratus lumborum to stabilize the lumbosacral spine and ground the pelvis.

Contract the erector spinae to straighten the spine and move energy upward.

3 J Draw the scapulae towards the midline by contracting the rhomboids. This action opens the chest. Balance this by closed chain contraction of the pectoralis minor to lift the ribcage.

Optimizing Siddhasana

Siddhasana

J Contract the latissimus dorsi to further open the chest. Lift the spine by gently contracting the triceps, pressing the hands into the knees.

Muscles That Stabilize Spine

5j Complete and balance the pose by adding the rectus abdominus to activate udyana bandha.

Appendix of Asanas

Adho Mukha Vrksasana

adho mukha svanasana adho mukha vrksasana ardhachandrasana downward dog pose full arm balance half moon pose baddhakonasana bound angle pose

Viparita Dandasana

bakasana chaturanga dandasana dhanurasana crane pose four limb staff pose bow pose eka pada viparita dandasana one legged inverted staff pose garudasana gomukhasana B

eagle pose cows face pose

Yoga One Legged CraneMarichyasana

marichyasana I sage pose marichyasana III sage pose janu sirsasana head to knee pose kurmasana tortoise pose

Crane Balance Bakasana Pose

navasana boat pose padmasana lotus pose

Lose Weight Today With Yoga

Lose Weight Today With Yoga

Want to lose weight but don't know where to start? Transform Your Life With The Knowledge Of The Yogi's And Begin Losing Weight Today. This guide is one of the most valuable resources you can have when learning about yoga to lose weight.

Get My Free Ebook


Post a comment