My approach as a teacher of asana is to create a space for individual exploration without the walls of dogma. A space of personal empowerment with

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2 . My approach as a teacher of asana is to create a space for individual exploration without the walls of dogma. A space of personal empowerment with the aid of the teacher not because of or through the teacher, but because of and through the practitioner.

3 The practice of asana is a series of biomechanical movements that initiate a physiological response. They are centered around the inhalation and exhalation of breath.

4 TABLE OF CONTENTS Preface Introduction Explanation of VRAAJA YOGA A Note From the Author How to Use the VRAAJA YOGA ANATOMY OF SEQUENCING MANUAL Tips on How to Memorize the Sequences CHAPTER 1: The Root being the Foundation (The Intrinsic Muscles of the Hands and Feet) CHAPTER 2: The Science of Opening Muscle CHAPTER 3: The Art of Building Strength (The Cross Bridge Cycle) CHAPTER 4: The Intrinsic Muscles of the Axial Skeleton CHAPTER 5: DetoxiXication (Gravity Muscle Contraction and the Movement of Breath) CHAPTER 6: Nutation and Counter Nutation the SI Joints CHAPTER 7: Mirroring and Muscle Memory (The Building of the Myonuclei) CHAPTER 8: Synergy CHAPTER 9: The Intellect of the Core CHAPTER 10: The Five Movements of the Vertebral Column Anatomy Diagrams Skeletal Diagrams Glossary Bibliography and Resources

5 INTRODUCTION This book is not a detailed analysis or in depth study of anatomy and physiology or the endless art and science of yoga. My intention is to share with teachers, educators, practitioners of all levels a perspective, as well as a style based on many years of teaching with countless injuries that in turn lead me on this path.

6 Preface In 2005, my wife and I decided we would open our own yoga studio in a semi- rural community of approximately fourteen thousand people, in of all places our back yard. We live on some acreage so the space was conducive for building an unassuming studio, no bells or whistles, just a modest space, and to Xit our presentation we respectfully call it The Yoga Shack. The next step of our project was going to be far more challenging, as many people have a preconceived idea of what yoga is. The questions were many, with the same old clichés. The non- dogmatic approach we both take to teaching yoga, I think made us a little more approachable, as neither one of us exactly Xit the so called yoga mold. The job at hand was to educate, as opposed to instruct. For me specixically, it was to explain, in detail, the muscles, bones and physiology and how the practice of yoga is going to improve all systems of the body. Demystifying yoga and taking an approach based on structural kinesiology, movement of the body, centered on breath became the focus of my classes. The class in turn becomes a mini workshop, each with its own individual theme. Being fascinated by movement, and the body s own intellect, as well as the potential of what the body is capable of; the studio became my laboratory in exploration. As one class would be centered on detoxixication, and how the movement of the breathe into the abdominal cavity helps to facilitates this, another class would be centered around building strength, and what has to happen physiologically for the body to build strength. Each class, once again, had its own theme. In May of 2012, I decided to put my ideas to paper. Writing a book on yogic sequencing, however not merely a picture book. Simply put, I wanted the book to be like the classes I teach, a ten chapter, cross- referencing manual, each chapter at the sequencing section having its own characteristics; perhaps a different font, smaller or larger photographs to somewhat replicate the classes. Always something different, broken down into sections, with each chapter dedicated to a specixic theme based on anatomy and physiology. The section ions would be 1. Sequencing (with detailed explanations). 2. Leverage points and Focus points - (how to use the body s own intellect to open and strengthen muscle, and stabilize a pose). 3. Anatomy (skeletal and muscular joint actions broken down). 4. Techniques (points of how to facilitate and maximize a pose). 5. Openings (what postures are helpful in opening muscle to obtain a peak pose). 6. Strengthening (What postures are helpful in strengthening muscle to obtain a peak pose). 7. Anatomical Planes (Showing how a posture works in multiple planes of the body). After working and exploring this project for some three years, I also decided to brand VRAAJA YOGA meaning movement, and call this book VRAAJA YOGA The Anatomy of Sequencing.

7 A Note From the Author Sequencing is an art, a creative process if you will, relying on instinct as well as an internal clock. It is an acute awareness of movement and its relationship to the human body. The palate being the very room in which one teaches and the students who occupy it. Sequencing is also a science of muscles, bones, connective tissue and breath. Combined, the art and science to facilitate a desired destination with endless paths to that destination. IV

8 How to Use the Anatomy of Sequencing Manual There are 10 chapters within the Anatomy of Sequencing. Each chapter is dedicated to a specixic physiological principle. For example; chapter two is dedicated to the science of opening muscle, while chapter three is dedicated to the cross bridge cycle (the art of building strength). The sequencing is laid out according to the modality we are working in. Each chapter contains seven sections: 1. Sequencing 2. Leverage Points and Focus Points 3. Anatomy 4. Techniques 5. Openings 6. Strengthening 7. Anatomical Planes. The Leverage Points and Focus Points will be indicated by LP-FP followed by the sequential number beneath each photograph. The Xive asanas selected for Anatomy are indicated by the letter A followed by the sequential number as Techniques will be indicated by the letter T followed by the sequential number. The photographs selected for Openings and Strengthening will be indicated as either Opening or Strengthening. The Xinal section Anatomical Planes will include one asana selected to show some, but not all, joint actions in a specixic plane or multiple planes. These photographs will be indicated by A-P. There will be the word video under some photographs, which indicates you are able to go to our web site to view audible instruction. At the end of the manual you will Xind anatomy diagrams and a glossary. These are important tools in the use of this manual. For example: the anatomy diagrams are key to understanding the anatomy section. Under some photographs there is the letter S for SYNERGY or H M R for Hidden Muscle Recruitment. It s helpful to refer to the glossary to get a full understanding of these terms and others that might be unfamiliar to you.

9 VRAAJA Meaning Movement VRAAJA Yoga is a system in which micro movements are used to facilitate a macro movement or a peak pose, within the con?ines of a thread, centering around the movement of breath either in the abdominal or thoracic cavity and sometimes both depending upon the asana. A micro movement is strategic strategy of opening (eccentric contraction) and awakening (concentric contraction) muscle with small movements in order to maximize the potential of a peak pose, which is the macro movement. For example rather than using Parsvakonasana to open the adductor muscle group as well as the gluteus maximus and hamstrings of the lead leg VRAAJA yoga, opens the before stated muscle group prior to Parsvakonasana, making the musculature more accessible, maximizing the potential of the pose, Parsvakonasana now being the peak pose, the macro movement. A thread is a series of micro movements to foster a macro movement (peak pose). The facilitation of micro movements can also mirror in micro details that of a peak pose creating muscle memory. The breath centers around the muscles of inspiration (thoracic cavity) and the muscles of expiration (abdominal cavity) to help maximize and maintain intrinsic awareness of the pose we are working in or working towards.

10 Tips on how to memorize sequences Tip 1: Memorize the peak pose which will be labeled as such at the title of each thread. This will act as a compass. Tip 2: Memorize one thread at a time. You will soon start to feel the rhythm of how the thread is played out. Tip 3: Go through a mental exercise by visually seeing each pose then say the name of the pose followed by the word transition and then the name of the pose you are transitioning to and so on. Tip 4: Once you are able to memorize each thread plus the invocation move your way on to the mat and start to practice the sequence. Eventually the sequence will become second nature. Tip 5: Although this process may seem like a difficult task it really isn t. Tip 6: Do not get down on yourself if mistakes are made. Eventually you will start to make the sequence your own. Tip 7: You can always use the book or laptop and practice off of the pages. VI

11 With every action there is a reaction (Karma Yoga). The action of lengthening a muscle is without force or strain, but with a concentrated awakening of movement in which space is created from two points; origin and insertion. This is the definition of stretching. SEQUENCE 79

12 CHAPTER 2: The Science of Opening Muscle Prasarita Padottasana 80

13 Point by point explanation of the following physiology Reciprocal Inhibition: Quadriceps agonist to antagonist hamstrings. Point 1: The brain sends signals (action potentials), through the nervous system to the motor neuron that innervates muscle fibers, the knee extends, this is called a (bio mechanical movement). Point 2: The quadriceps shorten to extend the knee (the quadriceps are the agonist muscle group). Point 3: The hamstrings lengthen as the hips are in flexion and the knees are in extension (hamstrings antagonist muscle group). Point 4: The two muscle groups work in synergy. Point 5: A signal is sent from the spinal chord to relax the hamstrings as the quadriceps shorten to extend the knee (Reciprocal inhibition). Golgi tendon organ Point 1: Golgi tendon organ is located where tendon and muscle join. Point 2: Golgi tendon organ senses change in muscle tension. Point 3: Signal is sent to the spinal chord (spinal chord reflex arc). Point 4: Signal is sent from the spinal chord to the belly of the muscle (relaxation response). 81

14 Muscle spindle fiber Point 1: Sensory receptors at the belly of a muscle. Point 2: Muscle spindle detects changes in length of muscle. Point 3: The spinal chord receives this information directly and then sends the information to the brain. Point 4: The information is then processed by the brain. Point 5: The muscle spindle regulates muscle contraction. Point 6: All mammals including humans have this physiology that prevents muscles from dramatically over stretching and becoming compromised. Origin and insertion points of Semimembranosus Point 1: Origin point is where is where muscle originates or begins. Point 2: Insertion point is where muscles insertions or ends. 82

15 Discussion In this practice we are going to focus on the golgi tendon reflex response, reciprocal inhibition, origin points and insertion points of muscle and how they interplay off of one another to create a dynamic yet safe asana practice. First, let s have a quick overview of how muscle works: our brain says extend the elbow. This is called a bio mechanical movement. In turn a physiological response occurs. The tricep brachii muscle shortens to extend the elbow, this is called concentric contraction. At the same time the bicep brachii muscle lengthens, this is called eccentric contraction. The two muscle groups work in synergy, a term used when two or more muscles or groups of muscles work together to create a movement. In this case the tricep brachii is the agonist to the antagonist bicep brachii. In short, muscle moves bones. Let s discuss agonist and antagonist muscle and its relationship to stretching. For example stretching the hamstring muscle group. The hamstrings being the antagonist and the agonist muscle group the quadriceps. As the quadriceps concentrically contract, a signal is sent from the spinal chord to the hamstrings as the hamstrings contract eccentrically to relax, this physiological response is called reciprocal inhibition. The Golgi tendon organ is a sensory receptor located where the muscle and tendon are joined detecting changes in tension. Simply put we can relax muscle by concentrically contracting muscle near or at the origin and insertion points making muscle more conducive to stretching once we release the contraction. The origin point is where muscle originates or begins and the insertion point is where muscle insertions or ends. For example the Semimembranosus one of the the muscles that make up the hamstrings, originates at the Ischial tuberosity (sit bones) and insertions at the medial tibial condyle (inner knee). We want to maintain the majority of activity as we stretch muscle between the origin and insertion points at the bigger part of the muscle. All animals have what is called the muscle spindle fiber. The muscle spindle talks directly to the spinal chord bypassing the brain sensing muscle tension. This physiology prevents us from tearing our muscles to shreds. 83

16 Let s have an experiment. Come into a standing forward fold (Uttanasana), bend your knees a bit to feel little if any activity at the insertion or origin points of the hamstrings. Take an examination. Where do you feel tight? Now at this point sit up against a wall in supported chair pose for three to five minutes. You will start to feel your quadriceps catch fire. That s o.k., they re just working hard to support the weight of your body. What is now happening is the quadriceps are sending a signal to the upper fibers of the hamstrings (towards the origin point) to lengthen. As the hips are in flexion the upper fibers of the hamstrings have to lengthen, so the quadriceps are the agonist to the antagonist hamstrings at the upper fibers. Two physiological responses are taking place: synergy and reciprocal inhibition. The knee being in flexion the lower part of the hamstring (towards the insertion point) is shortening or concentrically contracting to flex at the knee. When the contraction is released the lower fibers relax making them more conducive for stretching (golgi tendon reflex response). The biggest factor in this exercise is the shortening (concentric contraction) of the psoas major to flex at the hips because the psoas major originates at the twelfth thoracic and lumbar one through five vertabrae there is a direct correlation to the lower back and the psoas major. If we release the psoas major the lower back becomes less tight. By holding supported Utkatasana up against the wall for a number of minutes the golgi tendon reflex response occurs, reciprocal inhibition and synergy. At this point go back into your forward fold and take another examination: do you feel more open in your hamstrings and lower back? I bet you do. = Golgi tendon = Reciprocal inhibition = Origin point = Insertion point = Length between origin point and insertion point 84

17 Invocation supported Utkatasana up against the wall 3 to 5 minutes. THREAD 1: Opening the Hamstrings peak pose Parsvottanasana Tadasana Flexion at knee: Concentric contraction lower fibers of hamstring to flex at the knee. Golgi tendon lower fibers of hamstring. Golgi tendon Extension of hip: Concentric contraction upper fibers hamstrings to extend hip. Golgi tendon upper fibers of hamstring. Golgi tendon Eccentric contraction of hamstrings, as the hip is in flexion and the knee is in extension. Quadriceps agonist to hamstrings antagonist Eccentric contraction of hamstrings, as the hip is in flexion and the knee is in extension. Quadriceps agonist to hamstrings antagonist. Reciprocal inhibition quadriceps to hamstrings. Flying one legged Tadasana: Flexion at knee, concentric contraction lower fibers of hamstrings to flex at the knee. Golgi tendon lower fibers of hamstrings to flex at knee. Transition opposite direction Parsvottanasana prep. 85 Golgi tendon

18 Parsvottanasana prep: Opens the origin point of the hamstrings. Parsvottanasana prep: Opens the insertion point of the hamstrings. Origin point Insertion point Standing lunge: concentric contraction quadriceps agonist, eccentric contraction hamstrings antagonist. Reciprocal inhibition quadriceps to hamstrings. Reciprocal inhibition Parsvottanasana: (creating length between the origin and insertion points of the hamstrings). Peak pose. - A - 6 Length between origin and insertion points. Runners transitional pose 86 Uttanasana variant: Transition to Urdhva Hastasana.

19 THREAD 9: Opening the third layer of the Hamstrings, Adductors, Abductors, External rotators and Hip flexors peak pose Visvamitrasana Tadasana Urdhva Hastasana Uttanasana variant: Opens the hamstrings. Uttanasana: Opens the hamstrings. 117

20 Ardha Uttanasana: Opens the hamstrings. Adho Mukha Svanasana: Open the hamstrings. Eka Pada Adho Mukha Svanasana: Transition to Horse stance variant. Horse stance variant: Opens the adductor muscle group, agonist abductors and external rotators to antagonist adductor muscle group, and gracilis. (Reciprocal inhibition abductor and external rotator muscle groups to adductor muscle group.) Hands leveraging together H M R rectus abdominis and pelvic floor. 118 Reciprocal inhibition

21 Virabhadrasana 2: Opens the adductor muscle group front leg, agonist abductors and external rotators, to antagonist adductors. Reciprocal inhibition abductors and external rotator muscle group to adductor muscle group. Reciprocal inhibition Virabhadrasana 2 variant: Lateral flexion of spine, concentric contraction quadratus lumborum. Golgi tendon quadratus lumborum to aid in mild lateral flexion in Utthita Trikonasana. Golgi tendon Parsvakonasana: Opens the adductor muscle group front leg, agonist abductors and external rotators, to antagonist adductors. Reciprocal inhibition abductors and external rotator muscle group to adductor muscle group. Reciprocal inhibition Virabhadrasana 2: Opens the adductor muscle group front leg, agonist abductors and external rotators, to antagonist adductors. Reciprocal inhibition abductors and external rotator muscle group to adductor muscle group. Reciprocal inhibition 119

22 Side lunge: Opens the adductor group extended leg. Star pose: Opens the adductor muscle group and gracilis extended leg. Virabhadrasana 2: Opens the adductor muscle group, agonist abductors, and external rotators, to antagonist adductors. Reciprocal inhibition. Utthita Trikonasana: Opens the adductor muscle group and gracilis, external rotators, hamstring muscle group and gluteus maximus. Reciprocal inhibition 120

23 Virabhadrasana 2: Opens the adductor muscle group, agonist abductors, and external rotators, to antagonist adductors. Reciprocal inhibition. Lunging prayer twist: Concentric contraction hip flexors front leg, concentric contraction rectus abdominis and internal oblique front leg side. Reciprocal inhibition Side lunge: Opens the adductor group extended leg. Ardha Prasarita Padottanasana: Transitional pose. 121

24 Ardha Parivrtta Prasarita Padottanasana: Adductor muscle group opener with an emphasis on adductors. closed side. Transition to opposite side. Runners: Right leg forward. Lunge variant: External rotation of hip and femur: Golgi tendon abductor and external rotator muscle groups. Runners: Opens the hip flexor muscle group extended leg. Golgi tendon Kneeling lunge: Opens the hip flexor muscle group back leg. Eka Pada Kapotasana 2: Opens the hip flexor muscle group back leg. 122

25 Runners: Opens the hip flexor muscle group extended leg. Ardha Prasarita Padottanasana: Transitional pose. Ardha Parivrtta Prasarita Padottanasana; Opposite side. Opens the adductor muscle group with an emphasis on adductors closed side. Transition opposite side. Ardha Parivrtta Prasarita Padottanasana: Opposite side. Opens the adductor muscle group with an emphasis on adductors closed side. Transition to lunge variant. 123

26 Lunge variant: External rotation of hip and femur. Abductor and external rotator muscle groups. Golgi tendon abductor and external rotator muscle groups. G Crocodile: Opens the adductor muscle group and gracilis, abductor and external rotator muscle groups, hamstring muscle group and gluteus maximus. Peak pose T 9 Reciprocal inhibition Runners Pasvakonasana variant: Opens adductor muscle group and gracilis, and external rotator muscle group, hamstring muscle group and gluteus maximus. 124

27 Visvamitrasana: Opens the adductor muscle group and gracilis, and external rotator muscle groups, hamstring muscle group and gluteus maximus.) Sub peak pose. T 10 - A - P - Video available Runners: Transition through Koundinyasana 2 to Adho Mukha Svanasana. Koundinyasana 2: Transition to Adho Mukha Svanasana. Adho Mukha Svanasana 125

28 Leverage Points and Focus Points Focus points 5

29 Focus points 5 Focus points 1 & 2 Focus points 3 & 4 Focus points 6 Leverage point 2 Leverage point 1 L P - FP 1O: Virabhadrasana 3 Leverage Points Point 1: rooting through the outer edge and heel of foot and grounding the knuckle of big toe. Point:2 pushing hands together. Focus points Point:1 & 2 extension at knee, and internal rotation of femur. Point:3 & 4 contraction of the rectus abdominis, and drawing in of the lower ribs. Point:5 depression of shoulders away from ears. Point 6: Lifting of upper ribs. 133

30 Anatomy

31 Supine Pretzel Twist A - 10 SKELETAL JOINT ACTIONS - Skeletal diagrams pgs 818, 819, 820, 821, 822, 823, 824, 825 Scapulae, Shoulders, Humeri and Forearms Scapulae = abduction and upward rotation (extended knee side) Scapulae = abduction, elevation and upward rotation (?lexed knee side) Shoulders = Xlexion, abduction and internal rotation (extended knee side) Shoulders = Xlexion, adduction and internal rotation (?lexed knee side) Humeri = abduction and internal rotation (extended knee side) Humeri = adduction and internal rotation (?lexed knee side) Forearm = pronation (extended knee side) Forearm = pronation (?lexed knee side) Spine, Pelvis, SI joints and Femurs Spine = rotation Pelvis = posterior pelvic tilt SI joint = nutation (extended knee side) SI joint = counter nutation (?lexed knee side) Hip = Xlexion and horizontal adduction (extended knee side) Hip = extension (?lexed knee side) 149

32 Femur = adduction (?lexed knee side) Elbows, Knees, Wrists and Ankles and Feet Elbows = extension Knee = extension (extended knee side) Knee = Xlexion (?lexed knee side) Wrist = neutral Ankle = dorsi Xlexion (extended knee side) Ankle = Plantar Xlexion = (?lexed knee side) Foot = everteted (extended knee side) Foot = inverted (?lexed knee side) MUSCULAR JOINT ACTIONS Concentric contraction: Lower body - (leg with knee in extension) Intrinsic and extrinsic muscles of foot (Diagrams pg 817) (to extend and abduct toes and maintain arch of foot) Peroneus longus, brevis, and tertius and the extensor digitorum longus (Diagrams pg, 816) (to evert foot) Tibialis anterior, peroneus tertius, extensor digitorum longus and the extensor hallucis longus (Diagrams pg - 816) (to dorsi Xlex at ankle) Quadriceps (Diagrams pg 813, 815) (to extend at knee) Adductor magnus, longus and brevis (Diagrams pg 812, 813) (to adduct hip) Gracilis (Diagrams pg - 814) (to adduct and internally rotate hip) Iliopsoas, rectus femoris, tensor fascia latae and pectineus (Diagrams pg 810, 813) (to Xlex at hip) Eccentric contraction: Lower body - (leg with knee in extension) 150

33 Soleus and gastrocnemius (Diagrams pg 812, 816) (as ankle is in dorsi Xlexion) The lower?ibers of the hamstrings, gracilis, sartorius and the popliteus (Diagrams pg 814, 816) (as knee is in extension) The mid and upper?ibers of the hamstrings and the gluteus maximus (Diagrams pg 812, 813) (as the hip is in Xlexion) Gluteus medius and minimus and the iliotibial band (Diagrams pg 811, 812, 813) (as the hip is in diagonal adduction) Concentric contraction: lower body - (leg with knee in \lexion) Intrinsic and extrinsic muscles of foot (Diagrams pg - 817) (to extend and abduct toes and maintain arch of foot) Soleus, gastrocnemius, peroneus longus and brevis, tibialis posterior,?lexor digitorum longus and the?lexor hallucis longus (Diagrams pg 812, 816) (to plantar Xlex at ankle) The lower?ibers of the hamstrings, gracilis, sartorius and the popliteus (Diagrams pg 814, 816) (to Xlex at knee) The mid and upper?ibers of the hamstrings and the gluteus maximus (Diagrams pg 812, 813) (to extend at hip) Eccentric contraction: Lower body - (leg with knee in \lexion) Tibialis anterior (Diagrams pg - 816) (as ankle is in plantar Xlexion) The articularis genu and the lower?ibers of the vastus lateralis, medialis and the vastus intermedius slightly superior to the knee the vasti (Diagrams pg - 815) (as the knee is in Xlexion) Iliopsoas, rectus femoris, tensor fascia latae and pectineus (Diagrams pg 810, 813) (as hip is in extension) Concentric contraction: Upper body - hands, arms and shoulders Intrinsic and extrinsic muscles of wrist and hand (Diagrams pg - 808) (to Xlex at Xingers) Pronators quadratus and teres (Diagrams pg - 808) (to pronate at forearms) Triceps brachii (Diagrams pg - 807) 151

34 Deltoids (side of hand holding foot of the extended knee) (Diagrams pg 804, 805, 806, 807) (to Xlex and abduct shoulder) Anterior?ibers of deltoid, pectoralis major and the subscapularis (side of hand holding foot of the Ilexed knee) (Diagrams pg 804, 805, 806, 807) (to internally rotate shoulder) Latissimus dorsi (side of hand holding foot of the?lexed knee) (Diagrams pg 804) (to internally rotate shoulder) Serratus anterior (Diagrams pg 804, 809) (to abduct and maintain scapulae on rib cage) Lower trapezius (Diagrams pg - 804) (to draw shoulders downward) Eccentric contraction: Upper body - hands, arms and shoulders Biceps brachii (Diagrams pg - 807) (as elbows are in extension) Mid and upper?ibers pectoralis major and minor (the side of hand holding foot of extended knee) (Diagrams pg - 809) (as shoulder is in abduction) Concentric contraction: trunk and spine Internal oblique (extended knee side,) external oblique (?lexed knee side) (Diagrams pg 804, 809) (to rotate trunk towards hip of the extended knee) Rectus abdominis (extended knee side) (Diagrams pg - 809) (to rotate trunk towards the hip of the extended knee) Erector spinae and multi?idi (extended knee side) (Diagrams pg 803, 804, 805) (to rotate spine towards the hip of the extended knee) Eccentric contraction: trunk and spine External oblique (extended knee side,) internal oblique (?lexed knee side) (Diagrams pg 804, 809) (as trunk is in rotation towards hip of the extended knee) Rectus abdominis (?lexed knee side) (Diagrams pg - 809) (as trunk is in rotation towards hip of the extended knee) Erector spinae and multi?idi (?lexed knee side) (Diagrams pg 803, 804, 805) (as spine is in rotation towards hip of the extended knee) 152

35 Techniques

36 Step 1 Step 2 Step 3 Step 4 Step 5 Visvamitrasana left side Technique: 10 Step 1: The right hand leverages into the Xloor as the left arm reaches towards the front of the mat. The back foot roots through the outer edge and heel, as the knuckle of the big toe grounds to the Xloor. Photograph 1 Step 2: The left shoulder tucks underneath the front leg. At this point walk the left hand approximately a foot away from heel of the front foot towards the outer edge of the mat. Photograph 2 Step 3, 4 & 5: Push off the outer edge of the back foot and draw the front foot back towards the centerline of the body. At this point extend the leg and draw the top arm through the side body hooking the big toe emphasizing spinal rotation, lateral Xlexion, and mild extension of the spine. Photographs 3, 4 & 5 158

37 Opening

38 Muscles to open to fascilitate Prasarita Padottanasana Adductor muscle group. Adductor muscle group, hamstrings, gluteus maximus. Hamstrings, gluteus maximus. Adductor muscle group. Adductor muscle group and gracilis. Adductor muscle group, gracilis hamstrings, gluteus maximus, lower fibers erector spinae and multifidi. 160

39 Strengthening

40 Muscles to be strengthen to facilitate Virabhadrasana 3 (Standing leg) - Intrinsic and extrinsic muscles of foot, soleus and gastrocnemius, quadriceps. (Trunk and spine) - Erector spinae and multifidi. (Front leg) - Soleus, gastrocnemius, quadriceps, hip flexor muscle group, rectus abdominis. (Standing leg) - Intrinsic and extrinsic muscles of foot, tibialis anterior, gastrocnemius, quadriceps, hip flexor muscle group. (Trunk and spine) - rectus abdominis, erector spinae and multifidi. (Standing leg) - Intrinsic and extrinsic muscles of foot, tibialis anterior, soleus and gastrocnemius, quadriceps.(lifted leg) - Quadriceps, hamstrings, gluteus maximus, adductors, psoas major. (Trunk and spine) - Rectus abdominis, erector spinae and multifidi. 162

41 Anatomical Planes

42 Visvamitrasana Sagittal plane = separates the body into left and right quadrants - left quadrant - wrist - dorsi flexion - arm - pronation - shoulder - flexion, external rotation and adduction. right quadrants - wrists - neutral - forearm - supination - shoulders - flexion - abduction - external rotation. Transverse plane = separates the body into superior and inferior sections = superior section - cervical spine - axial rotation - spine - rotation, mild lateral flexion towards front leg and mild extension. inferior section - pelvis - posterior pelvic tilt - si joints - (Back leg) - counter nutation (Front leg) - nutation - hip - (Back leg) - abduction - extension and external rotation - (Front leg) - flexion and abduction. Coronal plane = separates the body into posterior and anterior parts - posterior part - raised leg - spine rotation, mild flexion and mild extension. anterior part - knees (Back leg) - extension - wrists - (Bottom arm) - dorsi flexion - forearm - (Bottom arm) - pronation. 164