The different preparatory postures focus on stretching different areas of the body, for example, for the shoulder or hip joints, focusing on basic movements such as stretching the shoulder joint or twisting the hip joint. The goal of the preparatory postures is to expand the space in the target area of the body and then integrate that space into the following postures.
Preparatory postures can be practiced as a general stretch before or during a yoga practice, or as an individual posture. For example, the split pigeon pose with the hips turned outward on the front side, the back side extended, and the shoulders fully extended overhead (see Figures 1, 2, and 3).
Below is an analysis of several preparatory asanas that prepare for the Pigeon Pose by increasing the range of motion in specific areas of the body. Some additional preparatory postures are included in this chapter.
Anterior external rotation of the hips. The muscles that limit external rotation are primarily those that internally rotate the hips. These muscles are the gluteus medius, gluteus minimus and vastus fasciae tensor. Increasing the length of these muscles allows the hip to rotate more and deeper in this asana.
Posterior hip extension. The muscles that limit extension are the hip flexors. These muscles contain the psoas, adductor longus, adductor shortus, rectus abdominis, and suture muscles. Increasing the length of these muscles helps the hip to extend deeper.
Extend the shoulders and arms upwards beyond head height and grasp the extension band (or grasp the feet to reach the final asana). The muscles responsible for extending the shoulder joint limit the extension of the shoulder joint. These muscles include the latissimus dorsi, vastus lateralis, posterior deltoid and pectoralis major. Increasing the length of these muscles makes it easier to “reach” the shoulders and arms back from the head.
The lower shoulder is extended and internally rotated, stretching the rotational fibers of the infraspinatus, teres minor and posterior deltoid muscles. Contract the latissimus dorsi, teres major, subscapularis and pectoralis major to bring the lower shoulder back deeper and strengthen the extension.
Stretching the upper shoulder and rotating it outward extends the vastus lateralis, latissimus dorsi, pectoralis major and subscapularis. Contract the infraspinatus, teres minor and anterior deltoid muscles to bring the hands a little closer together, thus strengthening the stretch. Try to make the contraction pull in the opposite direction and hold it for a while to make the stretch easier by stimulating the tendon extension receptors. Then the hands will be closer together.
Preparatory Asana 2
Hip internal and external rotation
Hip flexion, external rotation and inward retraction toward the body stretch the extensor fibers of the vastus lateralis, gluteus medius and gluteus maximus. Contract the lower back muscles to square the pelvis forward and bend the elbows to bring the calves closer to the chest. These movements are done to strengthen the stretch. It is important to protect the knee joint and keep the joint in its original position like a pivot.
Stretching of the psoas and quadriceps
Stretching the posterior hip and flexing the knee joint, stretching the psoas, pubococcygeus, rectus femoris, suture, adductor longus and adductor magnus muscles. Contract the gluteal muscles to increase the extension of the hip flexors. Bending the knee of the front leg, flexing the anterior hip and lifting the trunk up also enhances the extension. Try pulling the back knee to the front foot and hold it for a while to stimulate the tendon extension receptors of the extended muscles, making the stretch more effective.
Eagle arm and shoulder pose
Approach both shoulders through the front side of the body (turn inward) and stretch the supraspinatus, rhomboids and posterior deltoids. Contract the pectoralis major, latissimus dorsi and rhomboid muscles to increase the stretch. Keep your elbows close together and hold for a while to make this asana stretch more effective by stimulating the tendon extension receptors.
Extend the shoulder joint deeply so that the arm is above the head. This movement stretches the shoulder extensors, including the latissimus dorsi, posterior deltoid, masseter and pectoralis major near the sternum. Contracting the biceps, anterior deltoid, rectus abdominis and paraspinatus in this asana makes the stretch more effective by stimulating the tendon extension receptors.
Mountain Pose
Mountain Pose is usually practiced before Standing Pose. We experience the sensation of the asana variation and collect muscle memory before continuing the lift.
Pelvis and Legs
The muscles that keep the pelvis upright like a bowl are located on the front and back of the pelvis. Located on the anterior side of the pelvis are the psoas muscles and on the posterior side are the glutes. The pelvis is kept in balance because the psoas muscle flexes the front side of the thigh and the gluteus muscle elongates or extends the front side of the thigh. These two muscles balance each other.
If the thigh is externally rotated, the anterior side of the vastus lateralis tensor and gluteus medius at the highest point on the anterior side of the hip gives the reverse a force.
The quadriceps muscle shortens the thigh muscle downward and straightens the knee.
The calf muscles operate to balance the ankles. The foot is the root of the mountain pose.
It is at this point that the muscles of the back and bottom of the feet balance each other to make this asana stable.
Torso
The fascia muscles (deep back muscles) from the skull to the base of the spine work in collaboration with the small back muscles to lift the spine up and keep you upright.
The abdominal muscles (spread across the front of the torso) work with the back muscles to support the torso and keep it balanced. Together, they work to create a channel in the torso that pulls the rib cage downward.
Shoulders and arms
The lower trapezius muscle brings the shoulders down and away from the ears, lifting the chest up.
The rhomboids connect the scapulae to the spine and combine with the middle rhomboids to pull the scapulae toward the midline. This movement opens the thorax.
The pectoralis minor muscle contracts toward the chin, lifting the lower edge of the rib cage upward and opening the thorax.
The infraspinatus and teres minor muscles, two muscles that connect the scapula to the upper arm, cause the arm to rotate externally.
The triceps brachii muscle straightens the elbow.