97
THE ASANAS
Standing
Increased lumbar load
Lifting your arms increases the load
on your lumbar spine. This can be
great to eectively strengthen the
core muscles. However, for some
people the force is so strong that
they lose the integrity of the core
and spine, causing lower back strain.
If this happens, you can rest your
hands on your hips.
Brachioradialis
is in a stretched
position
Consider
keeping your
hands on
your hips
Toes are spread and
relaxed, without
curling or clenching
Pressure and balance
Bringing your weight back toward
your heels can take pressure o your
knees. Try spreading and lifting your
toes, feeling your weight shift back.
Then, place your toes down gently
while keeping your weight back.
Try shifting
weight back
to protect
your knees
Diaphragm
Erector
spinae
Transversus
abdominis
Rectus
abdominis
Iliopsoas
Pelvic
floor
Quadratus
lumborum
Core strength
There are many denitions of what
makes up the “core,” but it generally
includes all of the abdominals, the pelvic
oor, back muscles like the erector spinae,
the respiratory diaphragm, and sometimes
the iliopsoas. Asanas like Chair pose help
develop core function and awareness, which
can improve posture, balance, and functional
movements throughout your day.
Spinal extensors
stabilize spine in
neutral position
Hips are released
back and down
toward floor
Biceps brachii
lengthen to reach out
arms and engage
to stabilize
POSTERIOR–LATERAL
VIEW
US_096-097_Chair_02.indd 97 20/09/2018 21:10