Agonist and Antagonist Muscle Pairing in Movement

**Introduction**

This guide outlines essential muscle pairs involved in various movements,
focusing on the roles of agonists (prime movers) and antagonists. For a
deeper understanding of these relationships, refer to the section on Muscles,
Movement, and Contraction. To grasp movement terminology such as flexion and
extension, consult the Movement Terminology section.

**Elbow Flexion & Extension**

During elbow flexion, as seen in poses like Marjaryasana Variation and
Sarvangasana, the biceps act as the prime mover, while the triceps serve as
the antagonist. In contrast, elbow extension occurs in poses such as
Utkatasana and Adho Mukha Svanasana, where the triceps are the prime movers,
and the biceps act as antagonists.

**Shoulder Flexion & Extension**

Shoulder flexion, evident in Adho Mukha Svanasana and Dolphin Pose,
primarily engages the anterior deltoid as the agonist, with the posterior
deltoid opposing its action. In shoulder extension, seen in poses like
Dhanurasana, the posterior deltoid becomes the prime mover as it draws the
arms behind the body, while the anterior deltoid functions as the
antagonist.

**Shoulder Abduction & Adduction**

In shoulder abduction, as illustrated by Virabhadrasana 2 and Trikonasana,
the middle deltoid is the primary mover, with the latissimus dorsi
counterbalancing this action. Conversely, during shoulder adduction,
movements like Garudasana activate the latissimus dorsi as the prime mover
while the middle deltoid acts as the antagonist.

**Shoulder Rotation**

Internal shoulder rotation occurs in poses like Reverse Namaste, with
subscapularis and teres major as the prime movers, while infraspinatus and
teres minor counteract this movement. For external shoulder rotation,
demonstrated in Tadasana with arms outstretched, the infraspinatus and teres
minor take on the role of primary movers, with subscapularis and teres major
acting as antagonists.

**Spinal Flexion & Extension**

Spinal flexion, exemplified in Cat Pose and Bakasan, is driven by the
rectus abdominis as the prime mover, while the erector spinae serves as the
antagonist. In spinal extension, seen in Sphinx and Bhujangasana, the erector
spinae become the primary muscles, with the rectus abdominis opposing this
action.

**Hip Flexion & Extension**

Hip flexion occurs in poses like Paschimottanasana and Happy Baby, where
the iliopsoas is the prime mover, and the gluteus maximus acts as the
antagonist. In hip extension, demonstrated in Bridge Pose and Salabhasana,
the gluteus maximus takes on the primary role while the iliopsoas serves as the
opposing muscle.

**Hip Abduction & Adduction**

During hip abduction, as seen in Upavistha Konasana and Prasarita
Padottanasana, the gluteus medius and minimus are the agonists, with the
adductors opposing this action. Conversely, in hip adduction, movements like
Ardha Matsyendrasana engage the adductors as the prime movers, while the
gluteus medius and minimus counteract.

**Hip Rotation**

For internal rotation, as exemplified in Yin Yoga Deer Pose, gluteus medius
and minimus are the prime movers, whereas the gluteus maximus acts as the
antagonist. During external rotation, demonstrated in Vira2, the gluteus
maximus is the primary mover with the gluteus medius and minimus resisting
the action.

**Knee Flexion & Extension**

Knee flexion, evident in lunges and quad stretches, utilizes the hamstrings
as the prime movers, while the quadriceps serve as the antagonists.
Conversely, knee extension, seen in Supta Padangusthasana and Ubhaya
Padangusthasana, activates the quadriceps as the agonists with the hamstrings
opposing this movement.

**Ankle Dorsiflexion & Plantarflexion**

Ankle dorsiflexion occurs in poses like Dandasana, involving the tibialis
anterior as the prime mover and the gastrocnemius and soleus as antagonists.
In ankle plantarflexion, seen in Urdhva Mukha Svanasana, the gastrocnemius
and soleus take on the primary role while the tibialis anterior counterbalances.

**Wrist Flexion & Extension**

Wrist flexion, demonstrated in Padahastasana, utilizes wrist flexors as the
primary movers, with wrist extensors acting as antagonists. In wrist
extension, seen in Right Angle Pose, the wrist extensors are the agonists,
while the wrist flexors serve in opposition.

**Teaching Application**

Understanding muscle pairs enhances students’ practice by allowing focused
engagement. For instance, when aiming to lengthen the hamstrings, teaching
the engagement of the quadriceps facilitates deeper stretches through
reciprocal inhibition. This principle can be consciously accessed by first
lightly stretching before activating the opposing muscle for a more profound
stretch.

When planning classes, consider not only the specific muscles but also the
broader anatomical areas. Avoid clustering poses that target the same muscle
actions, as this can cause cumulative stress. Embrace a balanced approach by
integrating poses that work both prime movers and antagonists, enhancing
overall effectiveness.

For further details on muscle pairs and their roles in movement, visit
[Ashtanga Tech](https://ashtanga.tech/study-guide/anatomy-physiology/anatomy-biomechanics/musculoskeletal-system/muscle-pairs-in-movement-agonist-antagonist-relationship/).