Understanding the Sagittal Plane: 6 Sagittal Plane Exercises

A sagittal plane is an anatomical plane that divides the body into two halves (left and right and front to back). This plane is longitudinal (perpendicular to the ground) and cuts through the body’s midline along the navel. You are moving through the sagittal plane when you are sitting at a desk, driving a car, or bending forward or backward.

The sagittal plane is one of three planes of motion in the body, along with the coronal and transverse planes. The coronal plane, also known as the frontal plane, is a vertical plane that divides the body into anterior or posterior halves. Adduction (the movement of a limb toward the midline, like lowering the arms to the sides of the body) and abduction (the movement of a limb away from the midline, like lifting the arms) occur in this plane. The transverse plane, also known as the axial plane, is a horizontal plane that divides the body into upper or lower halves.

Some training programs teach yoga instructors the anatomical terminology and concepts needed to understand these planes of motion to integrate poses from these planes into practice, which helps students find a balance between the three planes.

Here are some common yoga poses that exemplify moving through the sagittal plane, where a joint or the spine is either in flexion or extension:

1. 1. Chair pose (Utkatasana): In chair pose, all of the body’s major joints are in flexion (the action of bending), with the sole of the feet planted firmly on the ground. The core is engaged, meaning that the ventral, or abdominal part of the body is also in flexion.
2. 2. Cobra pose (Bhujangasana): In cobra pose, the dorsal spine is deeply flexed, the wrists are extended, and the toes are in plantar flexion (pointing the foot downward). This backbend can be highly beneficial for counter-stretching a forward bend to create multiple types of movement in the spine.
3. 3. Crow pose (Bakasana): In crow pose, the wrists are in deep extension, the feet are in plantar flexion, and the spine is deeply flexed. The way these joints are either extended or flexed is evidence that you are moving through the sagittal plane.
4. 4. Downward-facing dog pose (Adho Mukha Svanasana): In downward dog, the hips, shoulders, and ankle joints are greatly flexed. In contrast, the wrists are extended and supporting the upper body weight, creating a bilateral whole body stretch.
5. 5. Handstand (Adho Mukha Vrksasana): In this classic inversion, the wrists are deeply extended, the center of the body is balanced upside-down, and the lower extremities are above the heart, suspended in the air, and the toes are in dorsiflexion (angled toward the shin).
6. 6. Mountain pose (Tadasana): Simply standing with the soles of the feet firmly planted in mountain pose, engaging the femurs, and raising your arms over your head is a prime example of moving through the sagittal plane.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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