Retraction in asana movement

Moving the scapula toward the spine, also called scapular adduction or pulling the mandible backward. When you draw your shoulder blades together, it’s a retraction, and when they are apart, it’s protraction. With protraction, you can think about cat pose or plank, you want to pull the shoulder blades away from each other. For retraction think about cobra pose, lifting the chest as the shoulder blades draw in to touch.