Anatomy, muscles, joints
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Pincha Mayurasana Feathered Peacock Pose © Leslie Kaminoff’s Yoga Anatomy B E N E F I T S — Strengthens the shoulders, arms, and back — Stretches the shoulders and neck, chest, and belly — Improves sense of balance — Calms the brain and helps relieve stress and mild depression ❤ Yoga Inspiration | Loved and pinned by www.downdogboutique.com
How to Lengthen the Hamstrings in Janu Sirsasana
Then press the heel of the forward leg into the mat (as if you were trying to bend the knee). This cue causes the hamstrings to contract. Build the pressure gradually and top it off at no more than 20 percent of your maximum strength. Steadily engage the hamstrings for five even breaths, and then gradually release the contraction over a second or two. This will have produced the relaxation response
Hyperextended Knees in Yoga
Anatomia Trikonasana: Apply this technique to correct hyperextension of the knee. Begin by isolating the hamstrings. The cue for this is to slightly bend the knee and attempt to "scrub," or drag, the front foot toward the back, as shown. The mat will prevent the foot from moving, but the hamstrings will engage. The hamstrings are knee flexors and contracting them prevents hyperextension. Then, maintaining tension in these muscles, engage the quadriceps to straighten the knee.
Low Back - 'Every Morning' Pain - and Deep Muscle (Psoas, etc.) Stretches
You can see here how the muscles from your legs attach to your lower spine. If they are tight and short, they pull on your spine and cause low back pain. (That's what muscles do!) There are different muscular causes for back pain but this psoas muscle stretch may be just what you need for lower back pain relief. :)
Using the TFL to Refine Utthita Parsvakonasana
Achieve alignment by engaging the tensor fascia lata on the bent leg. To activate this muscle 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!