Begin by making a list of the muscles from the Top 20 that are used in each of t

Question

Begin by making a list of the muscles from the Top 20 that are used in each of this yoga pose. Remember that some of the Top 20 muscles may not be illustrated, but can still be used in these poses; you must include those in your answer.

Once you have made your list, answer the following question:

For each muscle in your Top 20 list, describe its role in the pose. For full credit, your description must include the joint that is affected by each muscle and the action of that muscle on that joint (remember, a muscle action at a joint is the result of the force the muscle applies to the bones on opposite sides of the joint; movement is one possible result of this action).

For example, if the arm is held up parallel to the ground and then horizontally adducted so that it is pointing straight ahead, then the pectoralis major is acting in horizontal adduction and flexion of the glenohumeral joint; the latissimus dorsi is acting in horizontal abduction of the glenohumeral joint to resist adduction; the deltoideus is acting in flexion and abduction of the glenohumeral joint.

The flexors of the GHJ are working against the force of gravity; the horizontal adductors are working to move the GHJ into the pose and to stabilize the joint against the actions of other muscles; and the horizontal abductors are working to stabilize the GHJ against further horizontal adduction.

Explanation / Answer

The word “Baka” is derived from the Sanskrit word which means Crane and the meaning of Asana is Posture. This Asana is very similar to the body posture of crane, so it is also named as Crane pose. Bakasana is a compact arm levelling posture that helps in strengthening the arms similarly as the abdominal organs. The anatomical focus of this pose is that the wrists. By frequently practicing the Bakasana, the spine stretches to its full length and this will increase its flexibility for the most part. This Asan is comes under the advance Asana. Bakasana is the best balancing Asana. Bakasana is a kind of yoga posture that seems to be troublesome to perform, however actually is quite easy. There is one another Asana that is very similar to Bakasana and that is Kakasana, but has some differences. Whether you know Bakasana as the crane or the crow, its effect is one of transcendence. Rising above our perceived limitations and taking off in flight. Bakasana is a pose that requires strength and focus and the ability to trust.

MUSCLES INVOLVED:

• Psoas major

• Trapezius

• Serratus anterior

• Triceps brachii

• Deltoid

• Biceps brachii

• Coracobrachialis

• Iliacus

• Pectoralis major

JOINTS INVOLVED:

• Acromioclavicular joint

• Sternoclavicular joint

• Glenohumeral joint

• Scapulothoracic joint

Crane posture gives us the opportunity to find strength and balance through our arms. The shoulders are a complex joint with multiple parts, which must move in the correct rhythm in order for strong , pain-free and motion to occur. There are four joints which comprise the shoulder girdle: the Acromioclavicular joint, the Sternoclavicular joint, the Glenohumeral joint and the Scapulothoracic joint. With Crane pose it is important to focus on the foundation of the shoulders, the shoulder blade muscles. These are the muscles that connect the shoulder blade to the rib cage. It is this “muscular joint” which provides a stable base from which the arm can move.

The Serratus Anterior is an important and often weak scapular muscle. It originates from the inside of the shoulder blade, between the shoulder blade and the ribs, and wraps around the rib cage to attach to the front and side of the ribs. The Serratus Anterior is a powerful muscle responsible for securing the shoulder blade to the torso and moving the shoulder blade in the right position as the arm moves through its range of motion. Proper engagement of the Serratus Anterior is the key to successfully and safely performing Crane pose. To practice engaging the Serratus anterior, move into plank posture and keeping the rest of your body in a straight line. Then, push your arms into the ground allowing your shoulder blades to move forward around your ribcage (protraction, broadening your upper back). The upper back will round slightly as you do this, and you should be able to feel the contraction and strength from the sides of your ribs.

A common problem that people experience in Crane Pose is compression and pain in their wrists. This often occurs as people prop up on their arms, slouch down and allow the entire weight of their body to rest through their arms and into their wrists. With correct engagement of the Serratus Anterior, you wrap your shoulder blades around your body (protraction, or broadening of the shoulder blades) which then lifts your back and brings the weight out of your hands. The work transfers from your wrists and hands and comes into your upper back and abdominals. By bringing the work into the Serratus Anterior and the Abdominals, you can then move from crane to handstand or jumping back into plank. By engaging the Serratus Anterior, you also protect the wrists and strengthen the shoulders themselves. Strengthening in this way will help prevent rotator cuff injuries and other shoulder injuries.

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