ANATOMY BREAKDOWN

In the full class, Matt explains that the adductor muscles (pectineus; gracilis; and the adductors brevis, longus, and magnus) are extremely helpful in assisting with taking flight in arm balance postures. This is particularly true for Ashtavakrasana when it comes to “clamping” the legs on the arm. The abductor muscles (gluteus maximus, medius, and minimus) are also part of the equation, and the internal rotators of the hip belong to the abductor group: The TFL muscle and the pectineus, along with the front fibers of the gluteus medius and minimus, work together to create internal rotation. Why is this important? Knowing the location of these muscles enhances your awareness and understanding of your own body. When activating these muscle groups to execute the posture, you will better decipher which areas require more strengthening for stability and balance in the posture.

VARIATION 1

First, let’s have a look at the steps in variation 1 of Ashtavakrasana:

Step 1: From a seated position, bring one leg over your arm as much as possible.

Step 2: Cross the bottom foot over the top of the ankle of the first leg.

Step 3: Lean forward and pull your hips back to get you off of the ground.

Matt provides the option to stay here, but he also suggests layering on the action of internally rotating the top leg. In this case, the bottom leg stays on the ground instead of crossing at the ankle, while you lean way forward on wide hands and internally rotate the top leg. You can also add props. By sitting up on a bolster, for example, you can take balance out of the equation and home in on the sensation of the internal rotation of the top leg.