Prasarita Padottanasana with heel grip. Focusing on posterior tilt of the sca…

Prasarita Padottanasana with heel grip. Focusing on posterior tilt of the scapula. I’m using this setup for alleviating alleviating upper crossed syndrome (commonly found in overhead athletes) and rounded shoulders (ashtanga/vinyasa practitioners). Excellent isometric strength training for shoulder posterior tilting, shoulder external rotation, and shoulder depression. Also good for forearm supination and grip strength. Base width and hip flexion can both create variability in shoulder upward/downward (superior/inferior) and spine segmentation. Focus on getting geniohumoral joint in line with elbows (approx 130) via abduction and thorasic segmentation. Application is particularly useful after pec minor stretching.

Found commonly in Bishnu Ghosh style yoga, currently being modeled with head in position to work anterior neck strength in conjunction with posterior scapular tilt and mild thorasic extension to create a well braced neutral upper back and spine.

Posture inspired by @holly.yogs.lightly