Although the serratus anterior is not a primary muscle for movement, for yoga it is crucial for proper form and technique. Located on the sides of the ribs, the serratus anterior helps to stabilize the shoulder joint. Muscle strength yoga practitioners get the physical benefits of yoga at every level. The practice of yoga uses physical activity, breathing and meditation to develop a mind-body connection, leading to additional mental and spiritual benefits.
Structure and Function
The serratus anterior muscle originates on the sides of your ribs, crosses the shoulder joint and inserts into the scapula, or shoulder blade. The muscles resembles fingers around the torso as they connect to the thoracic rib cage in the chest cavity. They contract to depress, or pull the shoulder blades down, and protract, or push the shoulders forward. They stabilize the shoulder joint when you lift your arms overhead or push forward against resistance.
The serratus anterior is considered part of the abdominal muscle group. They connect your latissimus dorsi, or outer back muscles, to your abdominal muscles.
Basic Yoga
When you lift your arms up toward the ceiling or out to the sides, your serratus anterior muscles work to separate your shoulder blades, moving them away from your spine, the midline of your body. The muscles also keep your shoulder blades down, preventing your shoulders from shrugging and placing excess tension on your neck. This helps you perform the basic standing yoga poses such as the Warrior correctly for longer periods of time.
Additional Movements
Yoga poses that require your upper body muscles to support your body weight place additional demands on the serratus anterior muscles. Downward Dog pose pushes your shoulders through an extended range of motion. The handstand poses and other inverted poses rely on the serratus anterior muscles to keep the shoulder joint stable, keeping your body in correct alignment. Any weakness in this area puts additional stress on your neck, causing neck compression and possible injury.
Functional Strength
Strong serratus anterior muscles enable your yoga poses to increase the range of motion of your shoulder joint, enhancing your ability to perform daily tasks and develop sport-specific skills using the shoulder joint. In addition, you'll have a reduced chance of injury to the shoulder area. The American College of Sports Medicine recommends doing pushups or modified pushups -- on your knees -- to strengthen the serratus anterior muscles.
References
- MayoClinic.com; Stress Management: Yoga: Tap Into the Many Health Benefits; Mayo Clinic Staff;,January 2010
- Teach PE: Serratus Anterior
- Sensational Yoga Poses: Shoulder Exercises for Stabilizing the Scapulae
- Yoga Journal: Shouldering the Weight Burden; Julie Gudmestad
- American College of Sports Medicine; ACSM's Certified News; Shoulder Stability Exercise Training
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