Quadratus lumborum O: Posterior iliac crest I: Rib 12 & L1-4 transverse processes A: Unilaterally: Laterally tilt/elevate pelvis Laterally flex vertebral column to same side Assist to extend vertebral column Bilaterally: Fix rib 12 during forced inspiration & expiration N: Lumbar plexus T12, L1-3
Contract Erector Spinae to straighten spine & move energy upwards.
Erector Spinae Group O: Thoracolumbar aponeurosis that attaches to posterior surface of sacrum, iliac crest, spinous processes of lumbar vertebrae & last two thoracic vertebrae I: Various attachments at posterior ribs, spinous & transverse processes of thoracic & cervical vertebrae, mastoid process of temporal bone A: Unilaterally: Laterally flex vertebral column to same side Bilaterally: Extend vertebral column N: Spinal
Draw scapulae towards midline by contracting Rhomboids. This action opens the chest. Balance this by closed-chain contraction of Pectoralis minor to lift rib cage.
Rhombiod major & R. minor O: R.major T2-5 spinous processes R.minor C7 &T1 spinous processes I: R.major Medial border scapula between spine of scapula & inferior angle R.minor Upper portion of medial border scapula, across from scapular spine A: Adduct, downward rotation, elevate scapula N: Dorsal scapular C4-5
Pectoralis minor O: Ribs 3-5 I: Medial surface of coracoid process of scapula A:Depress, abduct, downward rotation scapula; if fixed scapula assists to elevatethorax during forced inhalation N: Medial pectoral C6- C8, T1
Contract Latissimus dorsi to further open the chest. Lift spine by gently contracting Triceps brachii pressing hands into knees.
Triceps brachii O: Long head Infraglenoid tubercle of scapula Lateral head Posterior surface of proximal ½ of humerus Medial head Posterior surface of distal ½ of humerus I: Olecranon process of ulna A: All heads Extend elbow Long head Extend & adduct shoulder N: Radial C6-8, T1
Complete & balance pose by adding Rectus abdominis to activate Uddiyana bandha.