Ashtanga Yoga Project

UTTHITA HASTA PADANGUSTHASANA

Welcome to Ashtanga Yoga Collection Project!
At AYA, we are attempting to demystify any secrets and misgivings about Ashtanga Yoga.

The following article will try to provide comprehensive and neutral information from various subject-matter experts about Ashtanga Yoga Postures and Practices. We have called this 'Ashtanga Yoga Collection' Project. This project aims to become a ready-reckoner and a reference for yoga teachers and enthusiasts training in Ashtanga Vinyasa Yoga. Although it is not an open forum, we invite participation from Ajarya Teachers as also yoga teachers from all over the world. All your submissions will be reviewed by our panel before they are published online.

• The two main muscles of leg involved in this pose are gluteus medius and gluteus minimus. These two muscles are involved in all one-legged balancing poses. The gluteus medius is present on the outer surface of the pelvis connects the pelvis to upper thighbone. It contracts the moment your foot leaves the floor. The gluteus medius and gluteus minimus of the lifted leg also contracts as you lift and stretch it out.
• The muscles of the foot also play an important role. The foot muscles involved are the tibialis anterior (situated on the outer front shin) and the peroneus longus and (situated on the outer calf). The blood circulation improves because of the eliminated position of right lower limp and right upper limb. Due to increased pressure in the left calf muscle the venous flow slows down which may cause fatigue. The erect position of the spine balances the autonomic nervous system (ANS) balance. It helps in semi thoracic breathing and paradoxical breathing. Improves the health of pelvic organs; provide strength to uterus and maintain menstrual cycles in females, in males’ increases production of sperms and voluntary control of ejaculation process. It maintains the hormonal balance by improving functioning of various endocrine glands such as thyroid, pancreas, adrenal and gonads.

• Swadhishtana Chakra, Mooladhara Chakra.

• Beginners for better stability should take wide base of support (BOS).
• Gravitational pull is more important than muscle effort.
• Both Isotonic & Isometric muscle contraction required until stability commences.
• Later only with practice the effortless posture can be attained and further the inner awareness can be gained as in meditative postures.
• Breathe as much comfortable as possible until expertise.