The Serratus Anterior and Yoga

The serratus anterior is defined as the group of muscles that attach to the outer sides of the eight ribs. These muscles are instrumental in the practice of several yoga poses, mainly ones that involve inversion or core-strengthening poses such as plank and Chaturanga Dandasana, or Four-Limbed Staff Pose. Proper alignment and regular practice will strengthen the serratus anterior, making more difficult poses attainable.

  1. Anatomy and Function

    • As the serratus anterior muscle attaches to the upper eight or nine ribs, it appears as a serrated edge when viewed anatomically, hence its name. The other side of the serratus anterior attaches to the border of the shoulder blade closest to the spine. This muscle helps keep the shoulder blade integrated on to the rib cage when movement of the shoulder blades occurs. The serratus anterior also allows the shoulder blades to rotate upward when the arms are reached up.

    Basic Poses

    • Some of the basic yoga poses that require engagement of the serratus anterior muscle are Adho Mukha Svanasana, or Downward Facing Dog, Plank Pose and Chaturanga Dandasana, or Four-Limbed Staff Pose. When first beginning a yoga practice, these poses may feel difficult due to a weak serratus anterior. However, it is important to tone this muscle, as a strong serratus anterior can decrease the risk of yoga-related injuries in the muscles around the shoulder girdle.

    Toning

    • Toning the serratus anterior involves exercises where the shoulder blades are moved around in order to stretch and contract the muscles attaching the ribs to the shoulder blades. Holding a strong and correctly aligned Plank Pose will cause the serratus anterior to be worked and toned. The next step is to practice transitions between Plank Pose and Downward Facing Dog Pose, alongside practicing pushups with the knees on or off the floor. Increasing the period of time holding these poses will strengthen and train the serratus anterior.

    Advanced Poses

    • Sufficient toning of the serratus anterior will build isometric strength, providing ease and lightness when performing more advanced poses and inversions. This is because a strong serratus anterior is needed to hold the shoulder blades in an upward rotation when inverting. Through practice and muscle buildup, poses such as Crow Pose, Headstand, Handstand and Feather Peacock Pose will become easier to achieve, hold and enjoy.