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FIGURE 15 QUADRATUS LUMBORUM

Janushirshasana A beautifully lengthens the quadratus lumborum in the low back. The quadratus lumborum is a small back extensor muscle that lies beneath the erector spinae muscle group. It originates at the twelth rib and runs along the five lumbar vertebrae to insert onto the iliac crest. It is frequently hard and shortened (hyperlordosis) from standing for long periods of time. The quadratus lumborum muscle often spasms from overworking in backbending and leg-behind-head postures. Janushirshasana A and Parighasana, in the Intermediate Series, are the chief therapy for this. Janushirshasana is a great tool for lengthening the waist, which is imperative for performing backbends and leg-behind-head postures.