Front Line Class Content

Chapter 3A: The Triple Awareness of Front and Back line Support

Muscles of the Superficial Front Line: The Superficial Front Line connects the entire front, anterior, side of the body. Let’s walk our attention along the front line with some light tough: we can begin at the top of the feet with the toe extensors, lifting your foot into dorsiflexion will expose these muscles. With the foot flexed, you’ll notice the large tendon at the front of the ankle, this is the next muscle of your front line, the tibias anterior— the anterior portion of the tibia, the large shin bone. This is a hard working muscle, and you might enjoy giving it a little massage as you walk your awareness up it. We can follow the tibias anterior up to the knee where it branches out to meet the quadriceps. Extend, straighten, your knee and you’ll see the quadriceps ignite the front of the thigh. 3 out of 4 of these quadriceps, the vastus muscles, live on the femur itself, but the rectus femoris cross the hip joint and has its origin at the AIIS, a landmark just below our normal ASIS headlight landmark commonly referred to for ‘hips width’ stances.

This is where the bottom half of the front line ends, and the top half begins. Though the fascial train appears to be split at the pelvis, with the rectors femoris’ origin at the AIIS and the rectus abdominus origin at the Pubic Symphysis, we see that these are just different connection points on the same bone— wherever the pelvis goes these two points go together— if we tip forward the front line shortens together, and if we tip back the front line lengthens as a whole. When we bend forward, though, we find that the two halves can have different experiences, as we will see in a few moments.

We continue following the front line from the pubic symphysis, up the rectus abdominus, through the sternum, to our sternoclavicular joint, where the collar bones join. From here, press your forehead into your hand, and you’ll feel the sternocleidomastoid extend out on the front of the neck. Trace this muscle down to its double origin— the thicker aspect connects to the manubrium of the sternum and the thinner portion connects to the clavicle. This muscle inserts just behind our ears, on the skull, and the fascial line completes in a half circle behind the skull.
Front Line is Sensitive: The front line has some unique muscular qualities due to its positioning in our body, as Tom Meyer’s describes it, “Human beings have developed a unique way of standing which presents all their most sensitive and vulnerable areas to the oncoming world, all arrayed along the SFL. Compare this to quadrupeds, who protect most or all of these vulnerable areas”. We might recognize this when we walk by a sibling and they try to playfully pop us in the stomach, but by some miracle, our stomach tones instantly. Which is why Tom Meyer’s postulates, “The need to create sudden and strong flexion movements at the various joints requires that the muscular portion of the SFL contain a higher proportion of fast-twitch muscle fibers…they stand ready to defend the soft and sensitive parts that adorn the front surface of the human body, and protect the viscera of the ventral cavity”.
A marriage of Opposites: As you might be noticing, the front line could not be more opposite than its back line counterpart. On a physical level, they literally perform the opposite functions at each joint. The Front line flexes the foot up, whereas the back line points it down. The front line extends the knee, whereas the back line flexes the knee. The front line flexes the hip, whereas the back line extends the hip, which applies to the torso as well.

On a neurological level, you could postulate that the front and back line have a similar relationship as our sympathetic and para-sympathetic nervous system. The front line corresponds to the fast twitch responses of our sympathetic nervous system, which activate to help us navigate the shifting sands of our daily life. Although this is an essential aspect of life, if we stay up-regulated in our sympathetic nervous system too long, we start to wear down. We have to be able to toggle back to the slow and steady background of our awareness, the para-sympathetic nervous system. Keeping our attention on the back line literally pulls us into this calmer state, and sustaining our awareness there is an essential aspect of healthy posture. As always, the answer is not live in one state or the other, but rather, health is determined by our ability to toggle between the two as life requires. In this way, the marriage of opposites in our front and back line is baked right into our very being. As we learn how to work with both simultaneously, we learn how to move through our lives more fluidly.
Front line Mitigates: The fast twitch responsiveness of the front line allows it to perform the very unique action of being a force mitigator of the back line— the front line can make the quick and constant modifications in order to adjust to the comings and goings of life, and the back line can sustain the upward lift in a much slower and steadier fashion. This is why Tom Meyer’s summarizes that “The overall postural function of the SFL is to balance the Superficial Back Line (SBL).” We see this quite literally when we look at the postural tone of the front and back line as a whole. This was referred to in the 200 hour training, but we revisit it here in order to better understand the relationship of the front and back lines.
Understanding the Directional Pull of the Front and Back Line: Central to our transformative approach to back bends lies a fundamental scientific principle— the musculature of both our front and back body exerts a directional pull. In the foundational pose of Tadasana, a healthy body manifests an upward pull along the front and a complementary downward pull along the back. This becomes evident when one takes a moment to sense the muscles at play during activities like standing up or rolling up. The back body muscles engage in a downward pull, facilitating the upward movement of the front body. By directing our awareness to the uplifting sensation in the front body, rather than solely focusing on the downward pull of the back body, we skillfully generate spaciousness in the spine, foster deep core support, and cultivate an eccentric uplifting tone across the front body. The outcome is a transformative elevation in both the physical body and awareness during back bends.

Examining the front line reveals a parallel narrative—a key muscle, the tibialis anterior, situated along the lateral aspect of the shin, orchestrates the elevation of the foot with each step. Progressing upward, the quadriceps of the anterior thigh contribute to an upward thrust, propelling the kneecap. The rectus abdominis, in its optimal condition, raises the pelvis. Conversely, a lack of proper tone in the rectus abdominis can lead to a forward slump in the pelvis.

Conversely, the backline operates in tandem with an opposing dynamic—while the front elevates, the back initiates a downward pull. This collaborative effort among the muscles effectively counters the downward force of gravity. This unified action aids in extending the spine, hips, and knees, facilitating an upright and dignified posture. Consider the hamstrings diligently pulling downward on the ischial tuberosity to maintain pelvic balance. Failure in this downward pull can result in a forward tilt of the pelvis, compromising spinal alignment.

The physiological pull observed in both the front and back line is not an overnight occurrence but rather the culmination of years of developmental efforts since infancy. Infancy milestones, such as lifting our heads to locate our parents or attempting to walk, contributed to the toning of both our front and back lines. However, despite this early conditioning, a significant portion of our adult activities, such as phone or computer usage, driving, writing, and eating, along with the simple act of sitting, slowly but steadily reverse this pull, leading us towards injury and discomfort. The practice of back bends emerges as a restorative measure to realign our posture, counteract the effects of modern lifestyles, and propel us towards the freedom of movement.
Exercise: Rolling up the Spine

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Rolling up the spine is an effective way of not only feeling this tensional relationship between the front and back line, but also of reprogramming it. As you roll up from a forward fold, allow the slow and steady back line muscles to pull you up from the ground up, as the mitigating force of the front line keeps a taughtness across the front line and throughout the body as a whole.

Spinal flexion is a natural and necessary movement for everyone. Research even suggests that a lack of spinal flexion can lead to a diminishing range of motion over time. While we consciously incorporate spinal flexion in our practice to preserve this essential movement, we should always prioritize our students' comfort and confidence during these motions. Offering various options and modifications is key. The practice of spinal flexion should feel enjoyable and explorative—it's about enhancing the experience, not enduring discomfort. If discomfort arises, it's crucial to adjust our approach, as pushing through discomfort could exacerbate the situation. Our aim is to foster an environment of joyful exploration, where each step is taken with well-being in mind.

The Cosmic Dance of Front and Back Lines: As you are beginning to see, at the heart of our work with the front line is its constant relationship to the back line, and vice versa. Like two sides of one coin, the front and back line exist together in a cosmic dance, never separate yet somehow not the same. The text “Introduction to Kashmir Shaivism” describes the relation of Shiva and Shakti in the same way, “One is always predominant in the same way that a coin has two sides which can be seen, but only one at a time. These two factors are the first two tattvas in the process of cosmic evolution and are technically called the Shiva Tattva and the Shakti Tattva” (15).

In the yogic tradition, Shakti is a divine feminine energy representing the dynamic, creative force that propels the universe. Shiva, on the other hand is often depicted as still backdrop upon which the creative force moves. Shiva is described as the canvas, and Shakti the painting on its surface. Shiva is the ocean, and Shakti the waves. The most common description of their relationship, however, is that of a dance. One of the most famous yogic stories involves the cosmic dance of Shiva (Nataraja) and Shakti (Parvati). In this dance, Shakti performs the dynamic and creative dance of the universe, known as Ananda Tandava, while Shiva represents the still, unchanging center. The dance symbolizes the interplay of creation, preservation, and destruction in the cosmic cycle.

For our purposes, we can think of the back line as the steady work of Shiva, and the fast twitch mitigating capacity of the front line as the ever changing presence of Shakti, and their dance is the beauty of our natural daily movement.
Front line, back line, triple awareness: This unique quality is referred to in the Shiva Sutras as a type of Triple Awareness— an ability to be aware of duality and aware of inner perfection at the same time. Triple means awareness of outer duality plus inner perfection. For our purposes today, this is feeling the dynamic interplay of the front and back line working together, and when we can do that, new frontiers begin to open up. As the Svachanda Tantra teaches, “When you fix your awareness not only in two, but in three, you are carried to God consciousness and you become one with Svacchanda.32 (Svacchanda Tantra). This kind of surrendered awareness helps to clear the mind, open the heart, and lead us towards a direct experience of our true nature. On a physical level, this would imply moving gracefully on the mat, and in your daily life. In the Shiva Sutras, Swami Lakshmanjoo goes on to explain the notion of Triple awareness further: "What is the meaning of “triple awareness”? The verse tells us there must be triple awareness, not just awareness of two. Awareness of two is the awareness of two actions, such as inhaling and exhaling. Triple awareness includes the junction, the gap, between any two actions, between inhaling and exhaling and between exhaling and inhaling. It is the junction between one step and another step, between one thought and another thought, between one sensation and another sensation, etc. When you are aware of the three centers, then you are carried to Svacchanda, to God-consciousness. In another verse in the same Tantra, we are told: “The Yogi becomes so great they terrify Brahma, Viṣṇu, and Indra, the Siddhas, Daityas, and those who rule the great deities, garuḍa, etc. This yogi causes them to be fearful, or if they are satisfied with them, drives fear away from them. They are the bestower of boons and curses. Even the Lord of Death cannot stand before them. By the power of their will, they can level great mountains (Svacchanda Tantra 6.54–55)”
The Shambhavi Mudra of Front and Back Line: Though we may not call it by the same name, the notion of Triple Awareness is actually a very practical aspect of Shambhavananda Yoga. It is essentially the ability to interact with daily life in a surrendered way, to be able to perceive duality from a detached space. Though the concept implies that there are three spaces of awareness, a triple awareness, in reality it is proposing a single unified space from which we interact with duality, with out lives. It invites practitioners to move beyond the push and pull of an inhale versus an exhale, for example, and embrace the flow of our breath as a whole.

For a Shambhavananda Yoga practitioner, this isn't an unfamiliar concept; it aligns with the ability to reside within the heart and access a state of unity and perfection while simultaneously engaging with the external conditions surrounding us. This practice challenges the notion of closing one's eyes to the external world and its experiences. Sri Shambhavananda emphasizes the idea that true spiritual awareness is not about withdrawing from the world or escaping into daydreams. Instead, it is about being fully present in the here and now, confronting the reality of the outer world while maintaining a profound connection with the inner self.

As Sri Shambhavananda teaches: “The Shambhavi Mudra is learning how to see inside with your eyes open. My name is Shambhavananda. It means to be immersed completely in your Inner Self while all five senses are working. You can’t close your eyes to the world and to the things that are of it. It is easy to close your eyes and daydream; it is more difficult to be present right here and now. You need to learn how you relate to the outer world. Being more in your heart won’t make you dysfunctional. It will make you more aware and more alert about what is going on around you.”

Contrary to the misconception that being more in one's heart might lead to dysfunctionality, Sri Shambhavananda counters that it, in fact, results in heightened awareness and alertness. The implication is that deepening one's connection with the inner self does not disconnect an individual from the external reality. Instead, it fosters a state of enhanced consciousness, making individuals more attuned to their surroundings. This is perhaps why the Svachanda Tantra quoted earlier spoke so highly of the state, saying that is transcended even the fear of death, and made one a bestower of boons.
Chapter 3B: Re-Patterning Uplifting Support our Front Line
Toe Extensors: Essential Muscles for Foot Movement: Extend the toes up towards the sky and you will reveal the short and long toe extensors of the foot. These muscles play a critical role in the intricate dance of our feet during activities like walking and running. Two key players in this ensemble are the long toe extensors, known as the extensor digitorum longus, and their shorter counterparts, the extensor digitorum brevis. Understanding their origins, insertions, and functions sheds light on their collaborative effort in facilitating smooth and coordinated foot movements.

Long Toe Extensors (Extensor Digitorum Longus): These muscles have a broad starting point, originating from the outer part of the shinbone (tibia), the upper three-fourths of the outer shinbone (fibula), and a connecting membrane between them. Their journey concludes on the upper part of the middle and end toe bones (phalanges) of the second through fifth toes. The primary function of these long toe extensors is twofold. Firstly, they contribute to lifting the foot upward, a movement known as dorsiflexion. Secondly, they play a pivotal role in straightening the second through fifth toes.

Short Toe Extensors (Extensor Digitorum Brevis): In contrast, the short toe extensors have a more localized origin, commencing from the heel bone (calcaneus) and a robust band of tissue on the underside of the foot (plantar aponeurosis). They insert into the top part of the first toe bone (proximal phalanx) and the stout tissue on the upper surface of the foot (dorsal aponeurosis). While not as extensive as their long counterparts, the extensor digitorum brevis is crucial for assisting in extending the toes, especially at the base joint (metatarsophalangeal joint).

Collaborative Function: Together, these muscles harmonize their efforts in orchestrating foot movements. The long toe extensors provide the strength for lifting the foot and straightening the toes, while the short toe extensors contribute to the fine-tuning of toe extension, particularly at the base joint. This collaboration ensures the stability and agility of our feet during various activities.
Tibialis Anterior: Flex your foot up towards the sky and you will reveal the powerful Tibialis Anterior. You will see the tendon crossing diagonally at the ankle, as the Tibialis Anterior is a vital aspect of the bottom portion of our Spiral line as well, hence the diagonal line it draws from the outer knee to the inner aspect of the arch. You can also palpate the Tibialis Anterior and feel the large bulk of this muscle, almost like a calf muscle on the front of your shin.

The tibialis anterior muscle starts its journey from the upper two-thirds of the shinbone (tibia) and the interosseous membrane—a connective tissue sheet between the tibia and the adjacent shinbone (fibula). Its termination point is at the inner side and lower surface of the first metatarsal bone (the bone connecting to the big toe).

Function: This muscle serves a crucial function in dorsiflexion—the act of lifting the foot upward. When we walk or run, the tibialis anterior contracts to gently lower the foot to the ground and control the speed of this movement. Additionally, it helps prevent the foot from slapping down, ensuring a smooth and controlled descent during each step.

Collaboration with Other Muscles: The tibialis anterior does not work in isolation; instead, it collaborates with other muscles to achieve balanced foot movements. Its counterpart, the calf muscle (gastrocnemius), facilitates plantarflexion—the pointing of the foot downward. This dynamic interplay between dorsiflexion and plantarflexion ensures stability and control during various activities.
To Tuck or not to Tuck the Toes: A common question in a yoga class setting is why we should or shouldn’t flex, point, or flex-point the foot in various postures, such as back bends. The answer to this question lies in the tibialis anterior’s relationship to the front line of the body. Flattening the feet in Anjaneyasana or Ustrasana has a profoundly different feeling than flexing the feet. Try it now and feel for yourself. Flexing the feet tends to fire up the front line, whereas flattening the feet has a much more subtle effect on the body.

The subtle effect of flattening the feet is actually very beneficial, and is a recommended starting point for all practitioners. This is because flattening the feet forces you to work with your deep core, the stabilizing and buoyant musculature of your Deep Front Line. Pressing down through the flattened feet tones your mid section from the inside out, as well as balances the forces between the front and back lines overall. You will feel many muscles come online, such as the glutes and hamstrings, as well as adductors, transverse abdominus and rectus abdominus. Flattening the feet creates a subtle symphony of deep core integration and balanced tone across many muscle teams.

Once this is accomplished, tucking the toes under becomes a viable option, as it builds on a strong and complete foundation. Tucking the toes engages the strong Tibialis Anterior, which quickly integrates and ignites the entire front line. When built on the foundation of the deep core, it can lead you deeper into your back bend postures with grace and ease.
Exercise: Toes Flat and Tucked in Ardha Dhanurasana and Natarajasana

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A dynamic experience of postural opposites: In keeping with our theme, we can move up the body to encounter a pair of opposites that come together to create a dynamism of amazing posture. We hope the work we are about to embark on together ignites your posture like it has ours. The opposites that we will be working with are the concave curve of the lumbar spine and the convex curve of the thoracic spine. Looking at the Front Line, we see that the rectus abdominis has a pronounced impact on the curve of our lumbar spine. The Rectus Abdominus originates at the pubic symphysis, the bony meeting point of our pelvis at the front of the body, and inserts onto the xyphoid, sternum, and ribs 5-7. Recognized as the six-pack muscle due to its superficial position in the torso, the rectus abdominis significantly influences posture and pelvic stability. Despite its superficial nature, this muscle plays a crucial role in pelvic alignment. When properly toned, it lifts the pelvis, but when lacking tone, it permits the pelvis to tilt forward and downward.

As highlighted in level one, the spine connects to the pelvis at the SI joint, and their movements are interconnected. When the rectus abdominis lacks tone, leading to a forward tilt of the pelvis, the lumbar spine also exhibits excessive arching—a condition known as "hyperlordosis" or "lumbar hyperlordosis." Sometimes colloquially referred to as "swayback," hyperlordosis involves an exaggerated inward curvature of the lumbar spine, resulting in an increased arch in the lower back. Herein lies the importance of the rectus abdominis, as it serves to maintain a natural lumbar curve and prevent the occurrence of excessive lumbar lordosis.

On the opposing side of our body resides the convex curve of the thoracic spine, the segment of the spine connected to our ribcage. The erector spinae, with its steadfast and silent efforts throughout the day, plays a crucial role in extending this part of the spine, aiding in maintaining an upright posture. However, the demands of life often pull us forward, whether at our desks, driving, engaging in yard work, eating, or simply sitting. As a consequence, the convex curve of the thoracic spine can be prone to exaggeration due to a lack of tone, akin to how the lumbar curve may become exaggerated, resulting in a slouch or kyphotic curve.

This exaggeration becomes particularly noticeable during movements like rolling the spine up or down, as well as in seated forward folds. In these instances, individuals might compensate for limited mobility in the back line by excessively rounding the thoracic spine.

The upcoming exercise targets both the rectus abdominis and the thoracic portion of the erector spinae simultaneously. Although initially appearing contradictory, given that they individually produce opposing effects, their combined efforts guide us into a supported posture.
Exercise: Low Back Cat, Upper Back Cow

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This journey commences with a re-patterning of one of the foundational yoga postures, cat and cow. Cat pose involves rounding the spine towards the sky, accentuating the convex curve of the thoracic spine. Conversely, cow pose entails arching the spine towards the ground, emphasizing the lumbar spine's curve. The key is to deconstruct these postures and reconstruct them in a more functional manner, creating what we may term an "Upper back cow" and a "Low back cat."

Initiating the sequence involves rounding the spine towards the sky while experiencing abdominal retraction. Maintaining this retraction, we strive to return the spine to a neutral table position. This process, practiced repetitively, hones the skill of preserving rectus abdominis tone while extending and arching the spine—a counterintuitive yet invaluable skill.

Upon mastering this, the extension of the thoracic spine, akin to an upper back version of cow, comes into play. This action initiates a tendency for the low back to arch, yet the persistent abdominal retraction resists it. Simultaneously, the abdominal retraction compels the upper back into flexion, countered by the extension in the erectors. The dynamic interplay of these opposing forces shapes our posture into a harmonious and resilient equilibrium.

A Jump in the Tracks, reconnecting our front line: As we direct our attention up the front line, we encounter what Tom Meyer refers to as a "jump in the tracks." The Quadriceps, originating at the AIIS (anterior inferior iliac spine), and the rectus abdominis, originating at the pubic symphysis, don't physically interweave through connective tissue like other lines but exhibit synchronous movement, functioning harmoniously. When the pelvis tilts forward, the AIIS and pubic symphysis tilt forward together, being part of the same bone, the ilium, maintaining continuous coordination within the front line.

However, prolonged periods of sitting can lead to chronic shortening and disconnection in this specific front line segment. Consequently, when rising from a seated position, the front line fails to rise with us, leaving the hips anteriorly tilted. Approaching back bends with this disconnect exacerbates the issue— the pelvis further tilts forward, the rectus abdominis loses tone, and the spinal discs become compressed. To counteract this, it is crucial to invest time in reconnecting the front line, fostering balanced tone, a neutralized pelvis, and establishing a solid foundation for back bends. This process often involves moving slower and, at times, moving less. The payoff, however, is heightened sensation, improved tone, and an eccentric uplift throughout the entire front line.
Exercise: Abdominal Retraction in Anjaneyasana & Natarajasana

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Abdominal Retraction in Virabhadrasana I

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Abdominal Retraction in Waving Vinyasa

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SCM and Head Forward Posture: The sternocleidomastoid, or SCM, situated at the uppermost part of our front line, marks a potent conclusion to our front line narrative. To reveal this robust muscle, place your hand on your forehead and press your head forward into your hand. You'll notice and sense a pair of prominent tendons descending from the outer edges of your jaw towards the center of your collarbones. This constitutes the "sterno" section of the sternocleidomastoid, originating at the sternum. The origin points fan out from there, attaching to the medial aspect of the clavicle. From this solid foundation, the muscle inserts at the mastoid process, a broad area of the skull just behind the ears. While traditional textbooks often depict the muscle concluding there, fascially informed texts reveal a semicircle of connective tissue wrapping up and over the base of the skull, merging these two muscles into one. This creates a sort of lasso or stirrup around the skull, firmly connecting it to the chest. A similar lasso exists around each foot, at the bottom of the spiral line.
Similar to the other components of our front line, the SCM thrives on an eccentric tone to sustain the uplifting dynamic of the front line. Experience this by envisioning pressing your head up and back into an imaginary car seat headrest. You'll notice your chin slightly tucking and the back of your neck lengthening. Unfortunately, our culture continually tempts us to pull our heads forward, focusing on screens or texts—this concentrically shortens the SCM. Much like the psoas and hip flexors, prolonged periods in this shortened state lead to it becoming the SCM's new normal resting state.

As you recall from your 200 Hour Training with Konalani, over 66% of the population faces the adverse consequences of head-forward posture. This posture not only compresses the cervical vertebrae at the skull's base but also constricts our airways, prompting mouth breathing. Test it yourself—press your head forward and attempt to breathe through your nose, then lift your head up and back against the imaginary car headrest and feel how much easier it becomes.
Compounding the challenges of head-forward posture are the compensatory actions occurring in the shoulders due to the significantly increased weight of our heads in this position. Keep in mind that for every inch your head moves forward of its support beam in the axial skeleton, its weight increases by 10 pounds. This means that the SCM and Splenius Capitis must engage the levator scapulae and upper trapezius to sustain a head that is anywhere from 20-40 pounds in felt weight. Since these muscles are anchored to the scapula, prolonging this effort leads to our shoulders hunching up and growing increasingly sore. This process initiates a downward spiral, resulting in persistent tension in our neck and shoulders, along with a tendency to maintain head-forward posture.
Head-forward posture extends beyond the head, as the neck and low back often mimic each other's posture. To comprehend this better, it's beneficial to zoom out and recognize that the lumbar and cervical vertebrae both exhibit concave curves. When you slouch in your chair or while standing, you'll sense it happening simultaneously in both the low back and neck. Conversely, if you lengthen up and introduce a slight arch to your low back, you'll experience a corresponding adjustment in the neck. Consequently, the SCM can act as a catalyst not only for improved posture in the head, neck, and shoulders but also for the spine as a whole.
The solution lies in mastering the skillful use of your SCM on the mat, reprogramming its tone to ascend gradually back over the axial skeleton. This essentially involves the practice of eccentric tone in the SCM— the sensation of lifting the base of the skull up and back towards the imaginary car headrest. Revisiting this visualization consistently during a backbend not only fosters significant strength in the SCM but also promotes functional alignment.

While some instructors may advise students to hold an imaginary grapefruit or peach under their chin during a backbend to prevent complete head dropping and cervical vertebrae compression, this approach inadvertently trains and strengthens the SCM into a head-forward posture. Try it yourself—bend back slightly, hold an imaginary grapefruit under your chin, and then gradually rise while keeping your head in that position— it creates a rather extreme head-forward posture. What's more, when backbending, you're training this concentric contraction with the added weight of gravity, akin to bodyweight-based training for head-forward posture—quite concerning! Perhaps it's time to surrender that cue and embark on learning how to eccentrically lengthen the neck up and back during backbends.
Exercise: Eccentric SCM engagement in Anjaneyasana

Explanation Coming Soon

KonalaniFebruary 11, 2024Comment