Ustrasana

Notes

Gravity is pulling the torso into the back bend, which is checked by the arm action and the eccentric action of the spinal flexors.

In the cervical spine, the anterior neck muscles are eccentrically active, but the sternocleidomastoid should not be active to avoid the base of the skull being pulled into the atlas and axis.

Internal rotation of the legs will help stabilize the SI joint by encouraging the front of this joint to align.

It can be very challenging to find a healthy extension of the spine at the base of the neck or the top of the thoracic spine. It helps to focus on releasing the sternocleidomastoid using the eccentric strength of the deeper anterior neck muscles to stabilize the weight of the head. Ustrasana can be an intense mobilization for the digestive system, especially the esophagus.

Images from the book Yoga Anatomy by Leslie Kaminoff & Amy Matthews displayed on this website are used under license.