Anatomy Assignment Upavistha Konasana

Description of the pose and muscle actions In Upavistha Konasana, the contraction of the peroneus tertius muscles everts the ankles and opens up the soles. The tibialis anterior, which runs along the outside of the shin, causes the dorsiflexion of the feet and stabilises the ankle. This also activates the muscles of the leg. Both legs are abducting, which means the adductors (pectineus, adductor brevis and adductor longus, the gracilis and adductor magnus) along the inner thigh must release. The knees are extended. A strong contraction into the quadriceps ensures that the kneecaps are integrated and pointing up. It also allows for the release of the hamstrings (biceps femoris, semitendinosus and the semimembranosus), which need to stretch in this position, through reciprocal inhibition. The calf muscles are also lengthened. There should be an external rotation in the thighs. The sartorius, tensor fascia lata and gluteus medius work with the gluteus maximum to turn the hips outwards. The psoas muscles create an anterior pelvic tilt, while rectus abdominus bends the trunk forward producing an indirect stretch of the erector spinae and quadratus lumborum. As a result the spine extends axially. In the full version of the pose, when the hands grasp the feet the arms are abducted by the contraction of the deltoids, the long head of the biceps and supraspinatus. Through the action of the serratus anterior, the pectoralis major and pectoralis minor the shoulders are protracted and move away from the midline. Because all the engaged muscles are in static contraction, the final pose is isometric. Effects on the nervous system (sympathetic and parasympathetic) Generally, yoga tones the nervous system by gently tensioning neural tissues. An example of this in Upavistha Konasasana is the slight pull on the sciatic nerve, which runs from the lower back beneath the heel to the big toe. The tensioning effects are therefore accentuated by the dorsiflexion of the foot. For this reason, individuals with sciatica should rather point the toes. As a forward bend, Upavistha Konasasana serves to calm the nervous system by creating a parasympathetic response. This is a signal from the autonomic nervous system that promotes relaxation. However, the discomfort that individuals with tight adductors and upper hamstrings may experience in the pose could equally result in a stronger sympathetic response as the autonomic system puts the body on high alert for a fight or flight. Effects on the cardiovascular system The simultaneous contraction of agonist and antagonist pairs such as the quadriceps and hamstrings creates areas of high and low pressure in the body. This creates a wringing effect in which the blood is squeezed out of the points of high pressure and moves into the low pressure ones. Upavistha Konasana is also said to improve circulation in the pelvis (in addition to lifting the uterus) and is therefore considered particularly beneficial to the female reproductive system.

Effects on the lymphatic system The same method of creating pressure difference between two areas by contracting one large muscle and releasing another assists lymphatic drainage. This is particularly important because unlike the circulatory system, there is no pump equivalent to the heart keep the lymph flowing. Effects on the endocrine system Since Upavistha Konasana is a pose that stretches the body, it can trigger the release of endorphins. These are responsible for such physiological reponses as a sense of wellbeing and relaxation. It is also reported that by helping to regulate the blood supply to the endocrine glands, the pose activates the adrenal glands and relaxes the thyroid gland. Effects on the digestive system Thank to the compression of the abdomen in Upavistha Konasana, the abdominal organs are stimulated to secrete better, leading to better digestion and reduced blood sugar.