Nerves

 

Nerves which may undergo neural tension:

• Radial nerve

• Femoral nerve

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Notes 

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Although the shape of this posture may look similar to bow pose, it requires a different strength in a different set of muscle groups.

 

While the posterior back muscles may initiate the spinal extension, gravity quickly takes over past a certain point. Therefore, the eccentric contraction of the anterior muscles e.g. hip flexors, abdominal muscles, are responsible for the rest of a controlled spinal extension. Once the hands grasp the heels, the spinal extensors and gluteal muscles contract concentrically to emphasise spinal extension in the thoracic spine and hips, and deemphasise extension in the lumbar region, to minimise pressure in the lumbar spine.

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Shoulder mobility is another important aspect of this posture as the arms are in deep extension. Care should be taken to not strain or sprain any soft tissue in the shoulders. To safely transition into and out of this posture, use both hands to support the lumbar spine as the spine extends.

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Precautions & Contraindications

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Avoid or modify if any of the following are present:

• High or low blood pressure (to be performed only under guidance of a yoga teacher or therapist)

• Migraine

• Neck injury e.g. spondylitis

• Weak or injured back e.g. disc herniation

• Osteopenia

• Osteoporosis

• Shoulder injury e.g. anterior dislocation