anatomy and asana pdf

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Yoga Asana Library by TINT

A QUICK GLANCE AT YOGA ANATOMY BENEFITS Strengthens the muscles in the upper body Opens the chest and hip Increases flexibility in the groins and hamstrings Strengthens the thighs knees and ankles Stretches the entire body Stimulates the abdominal organs What Are the Joints Doing? Upper Body Lower Body

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Yoga Teacher Training Anatomy of Asanas in Hatha Yoga

We will examine the general anatomical consideration of each posture and how to use that knowledge to deepen the posture and avoid injury The first sections will provide a review of the spine biomechanics and major muscles groups that you learned about in the first anatomy of yoga manual (from the 200 hour program)

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Yoga Teacher Training Anatomy of Movement for Yoga Teachers

As a yoga teacher it’s important to have an understanding of how yoga asanas affect specific muscles so you can plan a well-rounded class that aims to strengthen and stretch the muscles within each major muscle group And because the physical practice of yoga often focuses on the spine we will pay special attention to that area of the body A

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YOGA

study of anatomy Additionally for yoga practitioners anatomical awareness is a powerful tool for keeping our bodies safe and our minds grounded in reality The reason for this mutually illuminating relationship between yoga and anatomy is simple: The deepest principles of yoga are based on a subtle and profound appreciation of

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THE BASICS OF FUNCTIONAL ANATOMY

The Basics of Functional Anatomy 21 muscle function The fascia and muscle together comprise one unit When you are talking about lengthening a muscle in an asana you are also talking about lengthening the fascia that’s surrounding it Our muscles and fascia are inseparable There are other ways in which the fascia can

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Anatomy of Asana I

Intro I Most commonly discussed region Personal Practice Teaching Frequent source of discomfort amongst yoga practitioners Lots of misconceptions & ‘fear’ around the spine– change in recent evidence regarding posture & ‘core’ Different students – different focus points Generally ‘stiff’ new to yoga Advanced practitioner – ‘hypermobility’ The Bones

What is the relationship between yoga and anatomy?
The reason for this mutually illuminating relationship between yoga and anatomy is simple: The deepest principles of yoga are based on a subtle and profound appreciation of how the human system is constructed. The subject of the study of yoga is the Self, and the Self is dwelling in a physical body.
Can I use yoga asanas If I'm a teacher?
Any unauthorized use, sharing, reproduction or distribution of these materials by any means is strictly prohibited. As a yoga teacher, it’s important to have an understanding of how yoga asanas affect specific muscles, so you can plan a well-rounded class that aims to strengthen and stretch the muscles within each major muscle group.
What will I learn in the first section of yoga?
We will examine the general anatomical consideration of each posture and how to use that knowledge to deepen the posture and avoid injury. The first sections will provide a review of the spine, biomechanics and major muscles groups that you learned about in the first anatomy of yoga manual (from the 200 hour program).
Who teaches embodied asana?
Amy’s “Embodied Asana” workshops and anatomy classes are a part of The Breathing Project’s Advanced Studies Program, and she coteaches with Alison West on Yoga Union’s Teacher Training program. Amy is certified as a yoga teacher by Heart of Yoga and Yoga Union, and as a Mother-hand Shiatsu practitioner.

Introduction

As a yoga teacher, it’s important to have an understanding of how yoga asanas affect specific muscles, so you can plan a well-rounded class that aims to strengthen and stretch the muscles within each major muscle group. And, because the physical practice of yoga often focuses on the spine, we will pay special attention to that area of the body. A

Anatomical Terminology

There are a common set of terms used to describe the spatial positions and relationships in the human body when speaking of anatomy or movement. They are all related to anatomical position, which is standing erect with the palms of the hands forward, as seen in most anatomy charts. yogaeducation.org

Terms Used to Describe Muscle Location and Movement

In this section, anatomical terms are used to describe location and movement. If you are unfamiliar with these terms, please see the charts below. yogaeducation.org

Planes

In order to describe where anatomical structures are located three-dimensionally, the body is divided into three planes: Saggital Plane: The vertical plane dividing the body into left and right halves Frontal Plane (Coronal Plane): The vertical plane dividing the body into front and back halves. Transverse Plane: The horizontal plane dividing th

Location Terms

Movements Terms - Terms used for specific movements. yogaeducation.org

Bones, Joints and Ligaments

Bones form the structural framework for the body. They are comprised of calcium salts, connective tissue, cells and blood vessels. Bones also serve as levers that are acted upon by muscles, and come in varied shapes and sizes. The shape of a bone reflects its function. Long bones are found in the limbs, where they act as levers for support and

Joints

Joints are areas where bones are linked together. Some joints, such as the sacroiliac joint, are very inflexible and capable of little or no movement. Other joints move freely, permitting bones to form levers that hinge or pivot with one another. These joints are called synovial joints because they contain synovial fluid which lubricates the opp

Examples of different types of joints include:

Hinge (ginglymus): Elbow, knee. This type of joint permits a wide range of movement in only one plane. Multi-Axial Ball and Socket (enarthrodial): Hip, shoulder joint. This type of joint allows movement in all planes – wide range of rotation and movement. Bi-Axial Ball and Socket (condyloidal): Fingers, jaw, wrist (between the radius and proximal

Muscle Forms

Muscles have different forms and fiber arrangements, depending on their function. Muscles in the limbs tend to be long. Because of this, they can contract more and are capable of producing greater movement. Muscles in the trunk tend to be broader and to form sheets that wrap around the body. Muscles that stabilize parts of the body tend to be s

Types of Muscle Contractions

Muscles are composed of bundles of fibers held together by very thin membranes. Within these fibers are thousands of tiny filaments, which slide along each other when the muscle is stimulated by a nerve. This causes the muscle to shorten or contract. Muscles that produce a specific movement are called agonists, while the muscles that produce the

Concentric Contractions

In this form of contraction, a muscle shortens in length while contacting. An example is when the biceps brachii muscle in the forearm contracts to lift a book off a table and bring it in close to you to read, or when you perform a bicep curl with a free weight. yogaeducation.org

Eccentric Contractions

When you slowly extend your elbow to put a book you were reading back on a table, you are lengthening the muscle (biceps brachii) while keeping some of its muscle fibers in a state of contraction. Whenever this happens, we call this movement eccentric lengthening; increasing muscle length against resistance or gravity. yogaeducation.org

Isometric Contraction

In isometric contraction, muscles are active while held at a fixed length. The muscle is neither lengthened or shortened, but is held at a constant length. An example of isometric contraction would be carrying an object in front of you. The weight of the object would be pulling down, but your hands and arms would be opposing the motion with equa

Muscular Force in Yoga

When we align the long axis of the bones with the direction of gravity, we decrease the necessary muscular force to maintain a posture. This makes the posture feel more effortless. For example, when sitting in a cross leg position, gravity is aligned with the long axis of the spine. If we sit up tall, stacking the head over the spine, our muscle

The Spine and Pelvic Girdle

The spine has four distinct segments, consisting of the cervical, the thoracic, the lumbar, and the sacral. Each spinal segment contains a given number of vertebrae. The cervical spine has seven vertebrae, the thoracic (mid back) has twelve vertebrae, and the lumbar (low back) has five vertebrae. The vertebrae are separated by the intervertebral

Forward bends

Forward bends stretch and strengthen the back portion of the spine, pelvic girdle, shoulders and legs. They also strengthen the abdominal muscles, which contract as we bend forward, and gently compress abdominal organs, which stimulates their function. yogaeducation.org

Proper Technique in Bending Forward

When folding forward, it’s best to maintain a “flat” back, neither arched nor rounded, with the neck in line with the rest of the spine. So, as you bend forward you maintain the normal curvature of the spine. It’s important to press the hips back and hinge from the hips, instead of rounding the back, when folding forward. If hamstrings are tight

Back Bends

Backward bending helps to stretch the front portion of the torso, shoulders, pelvic girdle and legs. In addition, they stretch the abdominal organs, relieving compression. Backbends also help develop more strength in the muscles in the back, which must contract during back bends. yogaeducation.org

Proper Technique in Bending Backwards

It’s important in backbends to control the proportional relation between lengthening the thoracic curve and deepening the lumbar curve. You don’t want too much arch in the lumbar spine without any movement in the thoracic spine. Bending that way can cause compression and strain in the lumbar region. Like the lumbar region, the cervical region sh

Twists

Twisting creates a rotation between the vertebrae, which builds strength and flexibility in the deep and superficial muscles of the spine and abdomen. Twisting alternating stretches and strengthens each side of the torso, including the intestines, which may help improve digestion. yogaeducation.org

Proper Technique in Twisting:

It’s important in twisting to control the spinal rotation, rather than simply force it through the use of leverage. The key to spinal rotation is to start the twist as you exhale and contract the abdominal muscles. As with forward bends, there can be a tendency to slump forward in the thoracic region of the spine. This can be avoided by lengthen

Lateral Bends

Lateral bends alternately stretch and compress the deep spinal muscles, intervertebral discs, and intercostal muscles of the ribs. They stretch and strengthen the muscles of the spine, rib cage, shoulders, and pelvis. They also help restore balance to asymmetries of the spine. The capacity for lateral flexion of the spine is limited, so it is of

Proper Technique in lateral bends

When practicing a lateral bend, people often turn their hips and rotate their chest towards the side they are bending. For example, in Triangle posture, as students slide their hand down their right leg, their chest often turns towards the floor and their hip moves to the right. This causes them to lose the lateral stretch, as it moves towards a

Neck and Spine

The portion of the spine contained within the neck is called the cervical spine. Unlike the rest of the spine, which is better protected from injury because it is enclosed by the torso, the cervical spine is more vulnerable to injury. This portion of the spine is enclosed in a small amount of muscles and ligaments, but is required to have extensi

Deep Spinal Muscles (Neck/Back) – Posterior View

Below is a diagram of the deep muscles of the spine. yogaeducation.org

The cervical spinal muscles (nape of the neck) include:

Rectus capitis posterior minor Rectus capitis posterior major Obliquus capitis (superior) Obliquus capitis (inferior) These muscles extend and rotate the head. They are stretched by flexing the head, (bringing the chin to the chest) or moving the head side to side. Moving the head against pressure (pressing the head against your hand, as your han

Erector Spinae Muscles

When developing a yoga practice, it’s important to include exercises and postures that strengthen and stretch muscles within all the major body parts, including: Neck Upper Back/ Shoulder Girdle (Scapular Stabilizing Muscles) Chest/Shoulder Joints (Anterior) Spine/Erector Spinae (including flexion, extension, lateral flexion and rotation) Arms/Wris

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