How toUse Your Shoulders to Deepen Uttanasana
InUttanasana, fix the hands onto the mat and attempt to drag them forward. Thiscontracts the anterior deltoids and draws the upper body deeper into the pose.If you can’t reach the floor, grasp the lower legs or backs of the knees andattempt to pull the hands forward. Activating the anterior deltoids with thehands fixed in place connects the upper appendicular skeleton (the arms andshoulder girdles) to the lower appendicular skeleton (the lower legs and hips).In a forward bend, engaging the anterior deltoids in this manner stretches theposterior kinetic chain, including the hamstrings.
（图片1Uttanasana illustrating theanterior deltoidsand quadricepscontracting to stretch the posterior kinetic chain）
The
deltoids are large muscles on the surface of the shoulders that produce many of
the major movements about this joint. They are divided into three parts—the
anterior, middle, and posterior thirds. The anterior portion originates from
the front part of the clavicle (collarbone) and the acromion process and
inserts onto the outside of the upper（肱骨）humerus. The mainaction of the anterior deltoids is to raise the arms in front of the body.
Atthe same time you are contracting the anterior deltoids to draw the trunkforward, engage the quadriceps to straighten the knees. A cue for activatingthe quads is to lift the kneecaps towards the pelvis. In addition tostraightening the knees, this signals the antagonist hamstring muscles to relaxinto the stretch throughreciprocal inhibition. To better understand this physiologicalmechanism, try doing Uttanasana with and without firming the thighs. Note howthe sensation of the stretch changes when you engage the quads.
（2 The rectus股直肌肉femoris drawing the pelvis骨盆forward.）
Onehead of the quadriceps, the rectus femoris, originates from the front of thepelvis and crosses the hip joint. When we activate the quads to straighten theknees, the rectus femoris adds a forward tilt of the pelvis, further deepeningthe pose.
Onceyou get the hang of using the anterior deltoids to deepen Uttanasana, try thistechnique in Paschimottanasana. Do this by grasping the feet or lower legs tofix the hands and then try to lift upward. Once again, this activates theanterior deltoids and draws the trunk deeper into flexion.
Alwaysgo slowly and gradually with all muscle engagement in yoga. Use minimalcontractions to get a feel for refining the pose. If you have any discomfort orpain, bend the knees and carefully come out of the asana and rest. Alwayspractice under the guidance of a qualified instructor and make sure you arecleared medically by your healthcare provider for yoga and any other exerciseprogram.
Staytuned for the next blog post, when we'll talk about how to use the tensorfascia lata and gluteus medius muscles to further refine Uttanasana. Also, feelfree to browse through our new book series at the right side of this page andlearn more.
46Y8'6V�[IHow toUse Your Shoulders to Deepen Uttanasana
InUttanasana, fix the hands onto the mat and attempt to drag them forward. Thiscontracts the anterior deltoids and draws the upper body deeper into the pose.If you can’t reach the floor, grasp the lower legs or backs of the knees andattempt to pull the hands forward. Activating the anterior deltoids with thehands fixed in place connects the upper appendicular skeleton (the arms andshoulder girdles) to the lower appendicular skeleton (the lower legs and hips).In a forward bend, engaging the anterior deltoids in this manner stretches theposterior kinetic chain, including the hamstrings.
（图片1Uttanasana illustrating theanterior deltoidsand quadricepscontracting to stretch the posterior kinetic chain）
The
deltoids are large muscles on the surface of the shoulders that produce many of
the major movements about this joint. They are divided into three parts—the
anterior, middle, and posterior thirds. The anterior portion originates from
the front part of the clavicle (collarbone) and the acromion process and
inserts onto the outside of the upper（肱骨）humerus. The mainaction of the anterior deltoids is to raise the arms in front of the body.
Atthe same time you are contracting the anterior deltoids to draw the trunkforward, engage the quadriceps to straighten the knees. A cue for activatingthe quads is to lift the kneecaps towards the pelvis. In addition tostraightening the knees, this signals the antagonist hamstring muscles to relaxinto the stretch throughreciprocal inhibition. To better understand this physiologicalmechanism, try doing Uttanasana with and without firming the thighs. Note howthe sensation of the stretch changes when you engage the quads.
（2 The rectus股直肌肉femoris drawing the pelvis骨盆forward.）
Onehead of the quadriceps, the rectus femoris, originates from the front of thepelvis and crosses the hip joint. When we activate the quads to straighten theknees, the rectus femoris adds a forward tilt of the pelvis, further deepeningthe pose.
Onceyou get the hang of using the anterior deltoids to deepen Uttanasana, try thistechnique in Paschimottanasana. Do this by grasping the feet or lower legs tofix the hands and then try to lift upward. Once again, this activates theanterior deltoids and draws the trunk deeper into flexion.
Alwaysgo slowly and gradually with all muscle engagement in yoga. Use minimalcontractions to get a feel for refining the pose. If you have any discomfort orpain, bend the knees and carefully come out of the asana and rest. Alwayspractice under the guidance of a qualified instructor and make sure you arecleared medically by your healthcare provider for yoga and any other exerciseprogram.
Staytuned for the next blog post, when we'll talk about how to use the tensorfascia lata and gluteus medius muscles to further refine Uttanasana. Also, feelfree to browse through our new book series at the right side of this page andlearn more.
46Y8'6V�[I