A starting point for combining Western science with yoga lies in the term Ha/Tha. This Sanskrit word means Sun/Moon or Yin/Yang and implies a balancing of energies or forces. Balance creates stillness. Apply this concept in your yoga practice by examining the various forces operating around a given joint in a pose, for example, the feet and ankles in Downward Facing Dog. You can also use it to correct hyperextending knees and elbows.
Namasté,
Ray and Chris
So, look at the elements that contribute energy or force throughout the body—including gravity and muscular effort—and the transmission of those forces from the muscle-tendon unit to the bones. Focus on those you can consciously affect—contracting and lengthening skeletal muscles, for example. In general, once you have the form of a pose, you want to minimize the muscular effort required to be in the asana and maximize the use of the inherent strength of the bones by aligning them. For an example of this, look at how to use the big toes to align the bones of the legs in Uttanasana.
What about poses where a particular movement predominates, for example, in Urdhva Dhanurasana where the hip joints are more extended than flexed? Consider a recipe for food.You wouldn’t necessarily use equal portions of salt and pepper to create the final taste. In Urdhva Dhanurasana, contraction of the hip extensors predominates while the hip flexors lengthen. Balance in a pose such as this is the right amount of engagement combined with the right amount of release. All of thisproduces a motor and sensory imprint on the brain and establishes the mind—body “connection” ofyoga.
Now, let’s look at how to use this principle for the forearms, wrists, and hands.
Try This in Downward Facing Dog . . .
 |
Close-up of pronator quadratus and flexor carpi radialis. |
 |
Forearm pronators in Dog Pose. |
Gently press the mounds at the base of the index fingers into the mat and slightly flex the wrists. This engages the muscles that “pronate” the forearms, or turn the palms to face down—the pronators teres and quadratus and the flexor carpi radialis. Then spread the force evenly across the palms to the little finger sides of the hands. This contracts the muscles that “supinate” the forearms, or turn the palms to face up—the biceps and supinator. Gently attempting to drag the hands towards one another activates the biceps. You can refine supination by extending the thumbs up and away from the mat for a moment and then laying them back down. This engages the extensor pollicis longus. Feel how these actions balance the energies of the forearms, wrists, and hands. Try this concept in other poses such as Adho Mukha Vrksasana and Urdhva Dhanurasana.
 |
Close-up of biceps brachii and supinator. |
 |
Forearm supinators in Dog Pose. |
To read about the anatomy and see this in Full Arm Balance and Urdhva Dhanurasana, go here.
Thanks for stopping by. See you for the next post when we’ll discusshow to use the wrist flexors in Dog Pose and also release volume two of our free interactive eBook. Be sure to tell your friends about our blog and visit us on Facebook for your free poster and Anatomy for Yoga Tips and Techniques, Book 1 eBook.
Ray and Chris