Four hours of Asanas

In a local program there was a possibility to join the Workshop about Biomechanics of Asanas. So, I used this possibility to learn something new.


Biomechanics is defined as mechanics applied to biology, and mechanics itself is the response of bodies to forces or displacements.

From: Biomaterials for Treating Skin Loss, 2009

It’s good to know how to do the Asana correctly. It’s not only to avoid injury, but also to get more out of the pose. I have been doing a great number of exercises to make “THE CORE” stronger, but although I probably made some improvement, I do not see it, of feel it. The story behind Bandhas might be helpful, and in connection with other “Rules” when doing Asanas looks like the “key” for perfection.

In a search of scientific literature I found that:

Variations in core muscle firing patterns depend on the trunk and pelvic positions during these poses. Training programs can be developed by choosing particular poses to target specific core muscles for addressing low back pain and declines in performance.

The High plank, Low plank and Downward facing dog poses are effective for strengthening external oblique abdominis,

Chair and Warrior 1 poses for targeting gluteus maximum, and

Chair and Halfway lift poses for strengthening longissimus thoracis.- I think this is Ardha Uttanasana (Standing Half Forward Bend)

And these three muscles could be strengthened by the Upward facing dog pose.

(Ni et al, 2014)

Source of the Image:, and

I wonder what will a month, year or more of daily Ashtanga do to my core?!?

Source of Featured Image:

Published by runvagabound

There is no good or bad. There are just popular opinions!

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