2. Standing asana
Tadasana
Classification and Level
Easy standing pose
Key Structures
Intrinsic and extrinsic foot muscles, quadriceps, iliopsoas,
piriformis, abdominal wall, diaphragm.
Joint Actions
The lumbar, thoracic, and cervical curves are in mild axial
extension. The ankle, hip, shoulder, and wrist joints are in their
neutral positions, midway between flexion and extension. The
knee joints are extended (but not hyperextended); the elbow
joints are extended and the forearms are pronated. The arches
of the feet are lifted and connecting with the upward lifting
action in the pelvic floor, the lower abdomen, rib cage, cervical
spine, and the top of the head.
The shoulder blades are dropped onto the support of the rib
cage and connect with the downward release of the tailbone
and the grounding of the three points of contact between each
foot and the floor.
3. Utkatasana
Key Structures
Shoulder girdle, spine, quadriceps and hamstrings to balance each
other, knees (adductors and medial rotators).
To protect knees, minimize external rotation as the hips flex.
Joint Actions
Shoulder flexion, elbow extension, forearm supination, axial
extension in spine, hip and knee flexion, ankle dorsiflexion.
Working Spine
Intertransversarii, interspinalis, transversospinalis group, erector
spinae, psoas minor. Shoulders and arms: Upper trapezius,
serratus anterior, supraspinatus, middle deltoids, biceps brachii
long head, triceps, supinator, extensor digitorum, abdominal
muscles (to maintain axial extension and support lower spine).
Legs: Gluteus medius and minimus, adductor group, quadriceps
eccentrically (modulated and balanced by hamstrings), tibialis
anterior, soleus eccentrically,intrinsic muscles of the feet.
Lengthening
Latissimus dorsi, rhomboids, gluteus maximus, soleus.
