Muscular Imbalances Revealed by Posture and Asana Recommendations POSTURAL CHANGE TIGHT MUSCLES WEAK MUSCLES THERAPEUTIC YOGASANAS Body leans forward/stands in Tibialis anterior, psoas, rectus Gluteus maximus, thoracic Viransana, Apanasana, Ustrasana, Setu toes abdominis erector spinae Bandha Sarvangasana Body leans backward/stands Reverse of above Reverse of above Utthita Trikonasana, Adho Mukha Svanasana, in Squat heels Forward head Sternocleidomastoid (SCM) Upper trapezius Bhujangasana, Utthita Trikonasana, Ustrasana Round shoulders (internal Pectorals, serratus anterior Middle & lower trapezius, Virabhadrasana I, Adho Mukha Svanasana, rotation) latissimus dorsi Ustrasana Tilted Head Sternocleidomastoid (SCM), Same on opposing side Utthita Trikonasana, Jathara Parivartanasana, Upper trapezius Marichyasana High Shoulder Upper trapezius, levator scapula Lower trapezius, latissimus, Same as above – adjust scapula downward, pectoralis sternal contracting lower trapezius, latissimus Arm turned outward (external Teres nimor, infraspinatus Pectorals, latissimus, teres Urdhva Prasarita Padasana, Dandasana, rotation) major Paschimottanasana Arm turned inward (internal Reverse of above Reverse of above Setu Bandha Sarvangasana, Marichyasana, rotation) Ustrasana Arm out from hip Dandasana, Ustrasana, Baddha Konasana Winging scapula Serratus anterior, pectorals, Middle trapezius, rhomboids Setu Bandha Sarvangasana, Ardha Salamba anterior deltoid Sarvangasana, Bhujangasana Flat back Middle trapezius, rectus Lumbar erectors, psoas, hip Parsvottanasana, Janu Sirsansana, abdominis flexors Paschimottanasana Lordosis (excessive lumbar Reverse of the above Reverse of the above Urdhva Prasarita Padasana, Navasana, Supta curve) Virasana Scoliosis ( lateral curve of the Psoas, erectors, latissimus dorsi, Same as opposing side Parsvottanasana, Utthita Trikonasana, Janu spine) abdominus oblique Sirsansana Khyphosis (excessive upper Rectus abdominus, pectorals, Thoracic erector spinae, Adho Mukha Svanasana, Setu thoracic curve) upper trapezius middle and lower trapezius Bandha Sarvangasana, Ustrasana Hip elevated Quadratus lumborum, psoas Same as opposing side Parsvottanasana, Janu Sirsansana, Ardha Salabhasana Hip Twisted Abdominus oblique, psoas, tensor Same as opposing side Virabhadrasana I, Jathara Parivartanasana, fascia lata, Sartorius Marichyasana Hyperextended Knee Hamstrings, Gastrocnemius Lower quadriceps, popliteus Virabhadrasana II, Setu Bandha Sarvangasana,Ustrasana ©Functional Yoga Therapy, Maria KaliMa Mendola, RN, MS, IYT-1000, e-RYT-500, December 2013 1 Knock-Knees Adductors, gluteus medius Gluteus medius, tensor fascia Vrksasana, Virabhadrasana II, Janu lata Sirsansana Bowed Legs Reverse as above Reverse as above Virabhadrasana I, Parsvottanasana, Gomukhasana Tibial Torsion Tensor fascia lata, gluteus medius Gluteus maximus, Sartorius, tibialis anterior Feet turned outward Psoas, external hip rotators, Tensor fascia lata, gluteus Virabhadrasana I, Parsvottanasana, Sartorius, gluteus maximus minimus Navasana Feet turned inward Reverse of above Reverse of above Vrksasana, Utthita Trikonasana, Gomukhasana Pronated ankles Peroneals Tibialis anterior, tibialis Mountain (toes lifted), Tolasana (toestand), posterior Virasana, Balasana High Arch Reverse of above Reverse of above Flat foot Tibialis anterior Tibialis posterior Adapted from Structural Yoga Therapy, Mukunda Stiles ©Functional Yoga Therapy, Maria KaliMa Mendola, RN, MS, IYT-1000, e-RYT-500, December 2013 2.