Bandha Yoga - Scientific Keys to Unlock the Practice of Yoga

The Sacroiliac Joint.. take a look at the fundamental anatomy of the sacroiliac, or SI joint. The SI joint is the articulation between the ilium and the sacrum on each side of the pelvis. As with other joints, it is comprised of the bony stabilizers, the static soft tissue or ligamentous stabilizers (figure 1), and the dynamic muscular stabilizers (figure 2). On the surface of the bone is the articular cartilage.
The SI joint depends primarily on the stout ligaments that cross it for stability. The bones also have shallow interdigitations that correspond on each side, thus conferring some bony stability. Finally, there are the muscles (dynamic stability) and fascia—especially the thoracolumbar fascia.
Movement is very limited for this joint, but includes nutation or anterior tilt (flexion) of the sacrum between the ilia, counter-nutation or posterior tilt (extension) and small movements of the ilia themselves. The stable SI joint thus functions for shock absorption and transfer of torque during ambulation.
Muscles and fascia also confer stability to the joint. Figure 2 illustrates the relationship between the erector spinae muscles of the back and the muscles of the pelvic floor. You can see that the erector spinae muscles draw the sacrum into flexion (nutation) and the muscles of the pelvic floor (especially the pubococcygeus) draw the bone into extension (counter-nutation). Simultaneously engaging these muscles creates opposing forces that stabilize the joint.
Excerpt from: “The Sacroiliac Joint”
See more, including an illustration of the effect of Bird Dog pose on this joint @
https://www.dailybandha.com/search?q=sacroiliac+joint
, , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Your Sacroiliac Joint in Trikonasana
In this post, let's take a journey through Trikonasana (Triangle Pose) with a cue that connects the forward leg psoas with the back leg glutes, thus stabilizing your pelvis.
First, take a quick look at the cue from my previous post on co-contracting the psoas and quads of your forward leg. Engage the forward leg psoas and quads and then add contraction of the rear leg gluteus maximus (and quadriceps) as shown here in image1.
Image1: Co-contracting the psoas and glutes in Trikonasana.
The psoas creates a force that tilts the forward leg side of the pelvis (hemipelvis) forward (anteversion) while the gluteus maximus creates a retroversion force on the back leg side hemipelvis. You will feel how combining these opposing forces creates stability.
Image2: The opposing forces of the glutes and psoas and the posterior SI ligaments stabilizing the pelvis.
Image3: Opposing forces of the psoas and glutes and the anterior SI ligaments stabilizing the pelvis.
Engage the muscles that create the form of the asana and the asana will emerge, along with its benefits. Learn more about this concept, along with other powerful cues for your practice from the Yoga Mat Companion Series and The Key Muscles and Key Poses of Yoga book series.
Excerpt from: “Trikonasana Part Two: Your Sacroiliac Joint”
https://www.dailybandha.com/2018/10/trikonasana-part-two-your-sacroiliac.html
Read more @ www.DailyBandha.com
, , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

The Supraspinatus
The supraspinatus runs from the supraspinous fossa of the scapula to the greater tuberosity of the humeral head. This muscle initiates shoulder abduction and assists in stabilizing the humeral head in the glenoid (socket) of the shoulder joint. Garudasana works to lengthen this muscle. What other poses stretch the supraspinatus? And what muscles can you engage to deepen and refine the stretch?
Check our story for a link to learn more.
Place your answers in the comments section below…
Website: https://www.bandhayoga.com/
Blog: https://www.dailybandha.com/
Instagram:

Stretching the Supraspinatus Muscle . The supraspinatus runs from the supraspinous fossa of the scapula to the greater tuberosity of the humeral head. This muscle initiates shoulder abduction and assists in stabilizing the humeral head in the glenoid (socket) of the shoulder joint. Garudasana works great to lengthen this muscle. What other poses stretch the supraspinatus? And what muscles can you engage to deepen and refine the stretch? . Check our story for a link to learn more. Place your answers in the comments section below… . . . : ) . . . Website: https://www.bandhayoga.com/ Blog: https://www.dailybandha.com/ Instagram: @dailybandha . . #BandhaYoga #RayLong #ChrisMacivor #dailybandha #yoga #anatomy #KeyPosesOfYoga #anatomyart #AnatomyAndPhysiology #anatomystudy #supraspinatus #anatomypractice #anatomyinmotion #anatomyartwork #anatomystudent #anatomyofyoga #anatomyquiz #anatomyyoga #AnatomyForYogis #anatomyartist #yogaeverydamnday #yogalife #yogainspiration #yogapose #yogateacher #yogapractice #yogajourney #yogaanatomy #YogaCues #yogabook

Try This - Stabilizing Your Shoulders In Downward Dog
Warm up first a bit. Then, take Downward Dog pose. Go slowly and use gentle engagements.
Img1 - Contract the triceps to straighten your elbows. Then, press the mound at the base of your index fingers into your mat to engage the forearm pronator muscles. Fix your palms into the mat(1) and try to drag the hands towards each other. This engages the adductor muscles of the shoulders as well as the biceps. Finally, gently roll the shoulders outward(2). This externally rotates the humerus bone and helps to bring the greater tuberosity away from the undersurface of the acromion.
Img2 - As a final adjustment, I like to link the action of the shoulders to the lower extremities. The cue for this is to engage your lower gluteus max and adductor magnus muscles by drawing in with the upper inner thighs and then attempt to drag your feet away from the hands. Feel how this stabilizes your pose. Bear in mind that shoulder stability is a complex process. The shoulders are linked to the core; so building a strong core leads to stable shoulders. Stable shoulders help to protect the wrists, and so on.
Happy Practicing!
Books and more: https://www.BandhaYoga.com/
Articles: https://www.DailyBandha.com/
Instagram follow

Try This! - Trikonasana
Warm up first with a few Sun Salutations then come into Trikonasana. Engage your forward leg psoas and quadriceps and then add contraction of your rear leg gluteus maximus and quadriceps as shown here in image 1.
The psoas creates a force that tilts the forward leg side of the pelvis (hemipelvis) forward (anteversion) while the gluteus maximus creates a retroversion force on the back leg side hemipelvis (image 2,3). This tightens the thick stout ligaments that cross the sacrum (image 4,5). You will feel how combining these opposing forces creates a stability in Trikonasana.
How does it feel in your pose?
Books and more: https://www.BandhaYoga.com/
Articles: https://www.DailyBandha.com/
Instagram follow

Rotator Cuff - Deltoid Force Couple
A “force couple” is a biomechanical concept whereby groups of muscles work together around a joint to produce coordinated movement. The force couple between the rotator cuff and the deltoid muscle works in concert with other muscles around the scapula to produce movement of the upper arm about the shoulder.
In this example the rotator cuff stabilizes the humeral head against the glenoid fossa (img1) which acts as a fulcrum for the deltoid(and supraspinatus) to lever the humerus into abduction to raise the arm (img2).
During everyday movement the scapula and clavicle will rotate as well to contribute to the shoulder’s full range of movement, a process known as scapulohumeral rhythm (check our YouTube for a video showing Scapulohumeral Rhythm of the shoulder).
Try this...
How far to the side can you raise your upper arm without moving your scapula?
That’s your rotator cuff and deltoid force couple.
Now, take a breath and raise your arms!
=)
Books and more: https://www.BandhaYoga.com/
Articles: https://www.DailyBandha.com/
Instagram follow

Try This! - Your Foot Arch in Trikonasana
Fundamental principles you master in one asana are portable to others. With this in mind, let’s look at the key elements for activating your foot arch in the front leg foot in Trikonasana (Triangle Pose). Here’s the cue…
First, press the outer edge of your foot into the mat. This engages the tibialis anterior and posterior muscles of the lower leg (image 2).
Maintain that action as you press the ball of your foot into the mat. This engages the peroneus longus and brevis muscles on the outside of your lower leg (image 3).
Co-activating the muscles that invert (supinate) and evert (pronate) your foot creates an opposing force between these two antagonistic actions that stabilizes your ankle.
Simultaneously these same muscles work together (as synergists) to lift your foot arch (images 1 and 4).
Remember! Fundamental principles you master in one asana are portable to others. Try this cue with some of your other favorite poses.
Happy Practicing!
For Books and more: https://www.bandhayoga.com/
For Articles: https://www.dailybandha.com/
Instagram follow
-activation

Try This! - Your Psoas and Quads in Trikonasana
Extend your forward leg knee by contracting the quadriceps. At the same time, press down with your torso through the arm into the hand, and onto your shin. This activates your psoas (and iliacus), tilting the pelvis over the forward leg and, by lumbopelvic rhythm, drawing the lumbar out of hyperflexion. Feel how this connection stabilizes your pelvis and lumbar and awakens the forward leg in the pose.
In the beginning, it may be difficult to get the hang of activating your psoas. Get a feel for this by bending the knee and pressing down on the thigh through your elbow as shown in image 2.
The principle at work here is that of muscle co-contraction. This cue co-contracts or activates two separate muscles, namely, the psoas and quadriceps of the forward leg. As a consequence, you will feel a deep stability in your hip joint and a connection from your leg to your lumbar spine.
Happy Practicing!
For Books and more: https://www.bandhayoga.com/
For Articles: https://www.dailybandha.com/
Instagram follow

Try This! - The TFL in Downward Facing Dog Pose
Warm up first with four or five Sun Salutations to acclimate the stretch receptors of the hamstrings and other muscles that lengthen in Down Dog. Use the tips we have provided in previous posts to lower the heels and spread the weight evenly across the soles of the feet. Then, keeping your feet fixed on the mat, gently attempt to drag them apart (as shown here). This attempt at abducting the feet engages the TFL and brings added stability to the knee joint. Feel how this also brings kneecaps that are turning outward back to facing directly forward—the optimal position in the pose. This is because engaging the TFL acts to internally rotate the hip joint. Lastly, feel how this cue also refines the hip flexion that is part of the form of Dog Pose. You may recognize this tip from one of our previous posts on nutation. This is yet another example of the "portability" of these techniques that illustrates the interconnectedness of yoga poses.
The tensor fascia lata can be used as a synergist of the quads for knee extension. This muscle originates from the outer surface of the front of the iliac crest and the anterior superior iliac spine. It inserts onto the fascia lata (iliotibial band). This fibrous band of tissue runs down the lateral thigh and attaches at the upper outer surface of the tibia onto Gerdy’s tubercle (a small protrusion of bone). The TFL acts to flex, abduct, and internally rotate the hip. When you engage it, this also tenses the fascia lata, hence its name—TFL. This tensing action is then transmitted to the insertion of the fascia lata on the tibia, aiding to stabilize and refine knee extension.
Happy Practicing!
For Books and more: https://www.bandhayoga.com/
For Articles: https://www.dailybandha.com/
Instagram follow

Your Popliteus Muscle
The popliteus muscle originates from the lateral (outside) surface of the lateral condyle of the femur (with a small slip to the lateral meniscus and fibular head) and inserts onto the inside of the back of the tibia, as shown in Image 1. It acts to flex and internally (medially) rotate the tibia when the leg is not weight bearing and is a synergist of the medial (inside) hamstrings—the semimembranosus and semitendinosus—for these actions. The popliteus also “unlocks” the knee joint as we begin to flex it from the extended position, so strengthening this muscle can be beneficial for avoiding hyper-extending the knees. Overall, the popliteus is an important rotational stabilizer of the knee joint; engaging it enhances joint congruency. That is why I teach this cue in my workshops on Lotus pose.
Before I practice these poses, I typically warm up with some asanas that release the muscles about the hip joint.
As a general consideration, when working on isolating smaller difficult to access muscles like the popliteus, begin with a couple of short duration visualizations. Don’t try too hard, but simply imagine the action of the popliteus in Baddha konasana as shown in Image 2 and gently contract the muscle. Then release and take the counter pose, Dandasana. Repeat the process, picturing the popliteus muscle near the knee joint engaging to synergize flexing the knee and internally rotating the tibia. Several short duration repetitions allows the brain to create circuitry to more efficiently access this important knee stabilizer. Do this process over several days, after which you will be able to engage the muscle at will and with increasing refinement. Use gentle muscular engagement and “ease into and out of” your poses, paying attention to detail. If you experience pain in your stretch, then carefully release and come out of the pose.
https://www.dailybandha.com/2013/10/visualization-biomechanics-and-yoga.html
Happy Practicing!
For Books and more: https://www.bandhayoga.com/
For Articles: https://www.dailybandha.com/
Instagram follow

Improving Stability in One Legged Standing Poses..another muscle that is active during the mid-stance phase of gait is the re**us abdominis, which runs from the p***s to the front of the ribcage and xiphoid process of the sternum. This muscle aids to stabilize the lumbar spine and pelvis during this part of the walk cycle (figure 3). Consciously engaging the re**us abdominis during one legged standing poses thus helps to maintain balance. The transversus abdominis also contributes to stability through its myofascial connection to the thoraco-lumbar fascia.
Here’s the cue…
Begin by working with a support, such as a chair or the wall so that you can focus on integrating the muscular engagement without having to also focus on balancing (img2). Take Tree pose (Vrksasana) and, on your exhalation, gradually tense the abdomen; a visual cue is to draw the navel inward. Activating the abdominal muscles increases intra-abdominal pressure and tightens the thoraco-lumbar fascia, thus lifting the torso and stabilizing the lumbar spine. Working with the abdominals also amplifies the mind body connection to this region, creating a "functional focal point".
Cues for stabilizing the core are best worked with over a period of several practice sessions (using a support for balance). The targeted muscular engagement becomes increasingly refined and efficient with each successive session and is easier to use with the final pose.
Excerpt from: “Improving Stability in One Legged Standing Poses”
Read more @ www.DailyBandha.com
**usabdominis, , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Protecting Your Knee.. an experience I had at one of my recent workshops (while) helping a student recover from a yoga injury. One of the participants mentioned to me that he had sprained his knee a couple of weeks before while overdoing it in Pigeon pose. I examined him and concluded he had a mild sprain. First, I told him to lose the neoprene sleeve he was wearing (which was doing nothing). Then we began working with the muscular stabilizers of the knee, in particular using a progressive series of postures that culminated in Lotus pose—all while paying close attention to engaging the muscles that provide dynamic stability to the knee joint. By the end of the workshop, his knee was completely pain free and felt normal. At which point he made an insightful comment: “injured my knee doing yoga wrong, healed it doing yoga right.” Put another way, “poses don’t injure people; doing poses incorrectly injures people—and doing them correctly heals.” With this in mind, let’s look at how to engage the muscular stabilizers and myofascial connections on the outside of the leg in Pigeon pose.
Here’s the cue…
Maintain the ankle in a neutral or slightly dorsiflexed position, extend the toes and then press the ball of the foot forward. This engages the peroneus longus and brevis and tibialis anterior muscles of the lower leg, and activates a myofascial connection between these muscles and the TFL and biceps femoris muscles of the thigh. Slightly externally rotating the ankle activates the hamstrings on the lateral (outside) of the thigh. These actions create a type of dynamic “brace” on the outside of the leg, protecting the inside of the knee. Similarly, the outside of the knee is protected from overstretching. You can experience this opening on the inside of the knee even while you are reading this by crossing one leg over the other and activating these cues.
Excerpt from: “Protecting Your Knee in Pigeon Pose”
Read more @ www.DailyBandha.com
, , , , , , , , , , , , , , , , , ,

The diaphragm, as we all know, is the central muscle of breathing. It operates mostly unconsciously, though we can consciously influence its rate and depth of contraction. As the central muscle of breathing the diaphragm is inextricably linked to our life force and thus, our emotions and energetic body. Practicing yoga asanas influences the diaphragm in subtle ways, particularly through its connection to the psoas muscle. In fact, every pose has a slightly different effect on the diaphragm, and thus on its energetic connections.
Visualization is a powerful tool you can use to access these connections. So, spend a few relaxed moments looking at images 1 and 2, which illustrate these myofascial connections. Look at the images and then picture the connections within your body. Repeat this exercise two or three times, devoting five or ten seconds to each visualization. Note how you can feel the connections within yourself.
Sankalpa and creative visualization are two of the eight components of Yoga Nidra, as described by Swami Satyananda. Though typically performed during the deep relaxation phase of an asana practice, visualization and intent can be worked with during the asanas themselves. Swami Saraswati beautifully describes the process of Sankalpa as a series of stepping-stones that are used to cross a wide river.
Our books are designed to facilitate this experience. They are based on many years of formal study of anatomy and biomechanics and use carefully designed vivid images that stimulate the visual cortex of the brain, in essence “lighting up” the muscles that are engaging in each part of the body during each pose. In fact, many practitioners say that they can actually “feel” the muscles when looking through The Key Muscles Yoga and The Key Poses of Yoga. The Yoga Mat Companion series deepens this visual experience by illustrating each pose in a step-wise fashion. This visual experience then translates to improvement in your asanas. Check BandhaYoga.com to page through each of our books.
Excerpt from: “Sankalpa, Visualization and Yoga: The Diaphragm-Psoas Connection”
Read more @ www.DailyBandha.com
, , ,

Stretching the Piriformis
These images illustrate several yoga poses that stretch the piriformis. Parvritta trikonasana and the rotating version of Supta padangustasana lengthen the muscle by adducting and flexing the hip. Similarly, Parsva bakasana and Marichyasana III adduct and flex the hip joint, thus stretching the muscle (which an extensor and abductor when the hip is flexing).
1. Piriformis stretching in Supta Padangusthasana.
2. Piriformis stretching in Parvritta Trikonasana.
3. Piriformis stretching in Marichyasana III.
4. Piriformis stretching in Parsva Bakasana.
5. Supported Setu Bandha - a recovery pose which maintains the piriformis in a relaxed position.
Check YouTube for our video which demonstrates stretching of the piriformis in Reverse Pigeon Pose (search “Stretching the Piriformis Muscle with Reverse Pigeon Pose”). This asana stretches the muscle by externally rotating and flexing the hip.
Excerpt from: “Healing with Yoga: Piriformis Syndrome”
Read more @ www.DailyBandha.com
, , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Plantar Fasciitis
The plantar fascia or plantar aponeurosis (you can use either term) originates from the medial tubercle of the calcaneus (heel bone) and continues forward to attach to the proximal phalanx of each of the toes (via the plantar plates). Extending (dorsiflexing) the toes tightens the plantar fascia, thus elevating the foot arch. During this process, the metatarsal heads act as pulleys to form a “windlass” that tightens the plantar aponeurosis. The plantar fascia has elastic qualities in that its fibers are somewhat wavy in the relaxed position. These fibers straighten in response to forces applied (like the heel-off phase of gait). Thus, the plantar fascia can store energy like a spring.
Img2: The windlass mechanism of the plantar aponeurosis (fascia).
The plantar aponeurosis also forms a myofascial connection with the muscles of the calf (gastrocnemius and soleus) via the Achilles’ tendon and, by extension, the hamstrings (and potentially other muscles of the posterior kinetic chain). Forces that stretch the plantar fascia are distributed along these muscles. Conversely, tightness in these muscles can adversely affect the function of the plantar fascia and thus the arch of the foot.
Img3: The plantar fascia in Chaturanga Dandasa
Plantar fasciitis is an overuse injury related to repetitive overstretching of the plantar aponeurosis. In this condition the Plantar Fasciitis of gait are concentrated where the plantar fascia attaches to the calcaneus, instead of being distributed over the fascia and the muscles at the back of the legs. This results in microtrauma to the plantar aponeurosis near its origin, causing inflammation and heel pain. Risk factors for developing plantar fasciitis include tight calf muscles and hamstrings, endurance-type weight bearing activity (such as running) and a high body mass index.
Excerpt from: “Plantar Fasciitis, Myofascial Connections and Yoga”
Read more @ www.DailyBandha.com
, , , , , , , , , , , , , , , ,

Stretching the Calf Muscles
Engaging antagonist muscles aids to lengthen muscles in a stretch through reciprocal inhibition. Images 1-3 illustrate sequentially releasing the gastroc by bending the knee, using the hands to dorsiflex the ankle and then engaging the quads to straighten the knee. A similar sequence can be applied to Downward Dog. Check our blog for a tip on using reciprocal inhibition to aid in lowering the heels in Down Dog.
1) bend the knee to release the gastroc;
2) dorsiflex the ankle to stretch the soleus;
3) contract the quadriceps to extend the knee and stretch the gastroc.
Excerpt from: “The Gastrocnemius/Soleus Complex in Yoga”
Read more @ www.DailyBandha.com
, , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

The Gluteus Medius Muscle in Yoga
1: The gluteus medius stabilizing the pelvis in Tree Pose.
2: The gluteus medius stabilizing the lifted leg in Half Moon Pose.
3: Engaging the gluteus medius and minimus in Downward Dog Pose.
4: Engaging the gluteus medius to synergize hip extension in Purvottanasana.
5: Stretching the gluteus medius in Garudasana.
6: The gluteus medius muscle with its innervation from the superior gluteal nerve. The gluteus maximus, with the inferior gluteal nerve is shown as a see-through.
Excerpt from: “The Gluteus Medius Muscle in Yoga”
Read more @ www.DailyBandha.com
, , , , , , , , , , , , , , , , , , , , , , , , , , , , ,