+

Anatomy of Asana I

Yoga Space Teacher Training 2016

+ Pelvis and Sacroiliac Joint

+ The Bones■ Pelvis■ Ilium■ Ischium■ Pubis

■ Sacroiliac Joint

+ The Movements

■ Fused Joint■ Strongest joint in the

body. ■ Contention regarding

movement – possibly < 5 degrees.

■ Primary Function■ Weight Transference

+ Parivrtta Trikonasana Revolved Triangle Pose

+ In Asana

■ Possible pain source.■ Particularly during Pregnancy. ■ Increased movability with

relaxin.

■ Function:■ ‘Central hub’ of the body. ■ Deep abdominal organs within.■ Kundalini-Energy origin.

+ In Asana

■ Minimal movement of the pelvis■ Pain related to increased sensitivity of the structures

around the pelvis.■ Functional Relevance in link with influence and

connection into LumboPelvic Motion

+

The Spine

+ 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

■ Spine■ 3 natural curves■ Kyphosis &

Lordosis■ 5 components■ Cervical ■ Thoracic■ Lumbar■ Sacral■ Coccyx

■ Pelvis■ Sacroilliac Joint■ Acetabulum

■ Hip■ Femoral Head

+ The Movements

■ “The spine loves movement!”

■ Spine■ Flexion, Extension■ Lateral Flexion■ Rotation■ Traction & Compression

■ Pelvis■ Anterior Pelvic Tilt■ Posterior Pelvic Tilt

+ Movements II■ Hips ■ Acts as the fulcrum of movement for the pelvic anterior/pelvic

tilt■ Flexion with Anterior Tilt■ Extension with Posterior Tilt

■ Combination of movements at these separate areas will allow for the ‘flexibility’ we see in asana■ Usually various components – ■ The lack of consistent spread will lead to increased injury risk

+■ Front■ Rectus Abdominis■ Transverse Abdominis■ Internal Oblique■ External Oblique

■ Hip ■ Flexors■ Iliopsoas■ Hip Flexors

■ Extensors■ Hamstrings■ Gluteals

Muscles

+ The Global Muscles■ Psoas■ Quadratus Lumborum■ Erector Spinae■ Rectus Abdominis■ Obliques

+ The “Core” ■ Old School: ■ Excessive focus Rectus Abdominis.■ Significant Negative Consequences!■ Incontinence:■ 1/3 Women■ 1/10 Men.

■ Relevance of Rectus Abdominis to function?■ Yoga Presence?

+ The “Core” II ■ The Real Core?■ Moola Bandha - Root Lock - Pelvic Floor■ Uddiyana Bandha - Lower Abdominals -

Transverse Abdominis. ■ Multifidus.■ Diaphragm.

■ Need for individual activation?■ Automatic Activation

during “Neutral Zone” and when stabilising.

+ Muscles II ■ Bandhas■ Mula Bandha (Pelvic Floor)■ Uddiyana Bandha (Lower Abdominals

– Transverse Abdominals and Obliques).

■ Co-Contraction & Compressive Load■ As required – Body Awareness■ Negatives of constant high level

contraction■ Different practitioners – ■ Stiff & compressive■ Hypermobile

+ The Core

■ Co-Contraction needs Co-Relaxation■ The Fist

■ Individual Muscle Training is Out■ Training of writing, music etc. ■ Synergistic Training – Global Training■ The Spine no Different

+ Posture■ Is there an “Ideal Posture” or an “Ideal Zone”■ Differing Beliefs vs. Latest Evidence.

■ Don’t want to be locked into one position■ Ability to distribute load■ Reduce “Global Muscle Activation” in place for “ Local Muscle

Activation”■ Commonly Excessive Spine Strength and Inadequate Leg

Strength. ■ Dissociation.

■ Dissociation Activity.■ Yoga Integrated.

+ Posture

■ “Why is this relevant?”■ Sway Back■ Posterior Tilt with Hip Extension■ Shoulders Posterior to Pelvis■ Hyperlordotic■ Anterior Tilt with Hip Flexion■ Tightness _ _ _ _ _ ■ Weakness _ _ _ _ _

■ Flat Back

+ Drop Back to Backbend – Urdhva Danurasana

+ Anatomy of Asana

■ Driving of lumbar extension – ■ Looking at Salabasana (Locust Pose) – ■ Where are they driving their ‘hip extension from?’■ Excessive emphasis on lower back?■ TEST – ■ Towel underneath hip – block anterior tilt of pelvis – look

at change in movement – how much was generated from lumbar extension?

+ Upward and Downward CatDissociation 4pt

+ Integration to Asana

■ Postural Standing – Hyperlordotic■ Driving movement from the lumbar spine and not through

pelvic posterior tilt and ■ Asana – Looking at Hip Extension & Posterior Pelvic Tilt

as movement generator vs. Generating it through excessive Lumbar Extension ■ Cat – Single Leg Lift –■ Movement from ?

■ Down Dog – Single Leg Lift – ■ Movement from?

■ Moving to Drop-Backs –■ Movement from ?

■ PRACTICE – Groups of 3

+ In Asana■ Yogic ■ Sushumna channel

carrying life-force/pranic energy.

■ Back pain■ Common motivator for students to

start yoga. ■ Commonly a provocative

movement pattern – Flexion vs. Extension

■ Type of pain?

+ In Asana - Lengthening■ Psoas Lengthening:■ Anjaneyasana/Crescent Moon Pose. ■ Supta Virasana/Reclining Hero Pose.

■ Quadratus Lumborum Lengthening:■ Janu C/D – keeping pelvis back – Lats and Q.L. ■ Side Lengthening from Sukhasana or Balasana.

+ Pathology

■ ‘Sensitivity’■ Anterior Structures■ Disc■ Provoking Movement – Flexion■ ‘% of People with an Asymptomatic Disc Bulge – Study

Scan of 1000’■ Disc Bulges are like Wrinkles

■ Posterior Structures■ Facet■ Nerve Compression

+ In Asana■ Postures which may place some risk on the spine?■ Actual Risk?■ Relative link between radiography findings –i.e. disc degeneration

and arthritic changes. ■ (Abdelilah el Barzouhi, 2013)■ 283 participants – randomized trial■ Nil correlation between presence of disc herniation and

favorable or non-favorable outcome ■ Around 50% of individuals have a disc herniation and are

ASYMPTOMATIC.

■ Relevance of findings and of structural changes??■ (RT BENSON, 2010) Even in Massive Prolapsed Discs – similar

findings at 4 & 10 years

+ Summary

■ Avoid a ‘one size fits all’ cueing to your class■ Effects of compressive loading of co-contraction on

peripheral joints and in particular the spine■ If adjusting – think■ Why? What is your goal?■ Obtaining the Asana?■ Relief of Symptoms? ■ Observe First?

+

The Shoulder

+ Intro

■ Frequently discussed joint complex■ Differences between different types of yoga

students & general population■ Hypermobility/generally lax vs. stiff.

■ Flexor vs. Extensor Bias – Pushing vs. Pulling

+ The Bones

■ Shoulder Complex vs. Glenohumeral Joint

■ Humerus■ Humeral Head

■ Scapula (Shoulder Blade)■ Glenoid

■ Clavicle

+ Bones II

■ Clavicle ■ Only bone connection upper limb to the axial skeleton

■ Sternum■ With clavicle forming the rotational sternoclavicular joint

+ The Movements

■ Glenohumeral Joint – Ball & Socket■ Abduction■ Adduction■ Flexion■ Extension■ External Rotation■ Internal Rotation

■ Practice observing in Asana

+ The Movements II

■ ScapuloThoracic ■ Upward/Downward Rotation■ Anterior/Posterior Tilt■ Elevation/Depression■ Protraction/Retraction

■ It’s position forming the foundation for GHJ movements.

■ ‘The ‘pelvis’ of the upper body’■ Force transmission between torso and earth

+ Movements III■ Scapulohumeral Rhythm■ The combination of movements at the scapulothoracic

and glenohumeral joints■ Allows Flexion/Abduction■ Through Upward Rotation of scapulae and thus glenoid

■ 1/3 STJ & 2/3 GHJ■ Maladaptive changes – loss of smooth control■ Pathology – Reduced Space - Impingement

+ The Muscles

■ Shoulder Flexors■ Pectoralis■ Shoulder Abductors■ Deltoid■ Shoulder Extensors■ Posterior Deltoid■ Triceps

+ Rotator Cuff■ 4 Muscles ■ Dynamic stability – reinforce lack on inherent stability in

GHJ■ Weakness & pain/impingement■ Most common – Supraspinatus■ Location

■ Internal rotation & External Rotation■ Rotator Cuff Injury – ■ Asymptomatic Prevalence – ■ >30 19% Partial Tear – 15% Full Tear■ Assumption that ‘pathology’ = pain.

+ The Muscles II

■ Internal Rotators■ Teres Major■ Pec Major

■ Dynamic Stabilisers■ Rotator Cuff

■ External Rotators■ Infraspinatous■ Teres Minor

+ The Muscles III ■ Scapulothoracic Joint (STJ)■ Scapula – bony connection via GHJ

& ACJ■ STJ - Different Joint – no bony

connection with rib cage/thoracic spine

■ Upward Rotators■ Upper Trapezius■ Serratus Anterior

■ Downward Rotators■ Rhomboids■ Lower Trapezius

+ Integration to Asana■ Adho Mukha Svanasana (Downward-Facing Dog Pose)■ Observe IR vs. ER■ Needing to ER most common■ Practice Cat Pose■ Plank to Down Dog■ Some Loss

■ Scapula shift■ Stiff vs. lax students

■ ER Progression – ■ Urdhva Mukha Svanasana (Upward Facing Dog)■ Plank ■ Forearm Pronation to compensate

■ Breaking some previous sitting habits – IR & Pronation

+ In Asana II■ Rotator Cuff:■ Main Function: Stabilising Humeral Head. ■ Internal vs. External Rotation.■ Subscapularis only internal rotator –

functional use in Parsvottanasna. ■ Greater Tuberosity and Impingement:■ Practical Implications:■ Adho Mukha Svanasana■ Rolling the shoulders out.

■ Surya Namaskara■ Observe Thumb Position – IR vs. ER.

+ Integration into Asana II■ Posture ■ Neutral zone between complete slump – and military erect

posture■ Happy medium■ End range extreme holding■ Lack of body awareness■ Passive extreme or Active extreme?

■ ‘Passive’ Common ■ Correction through ‘opening & lengthening’ and reverse

strengthening. ■ Thoracic extension progressions■ Caution Yogis not to become ‘Active Extreme’

+ Integration to Asana III

■ Ustrasana (Camel Pose) - ■ Shoulder Extension & Thoracic Extension■ Passive positioning – constant thoracic flexion &

shoulder internal rotation■ Anterior vs. Posterior loading in yoga■ Strengthening extensors■ Lengthening of flexors

■ Salabhasana (Locust Pose)■ Thoracic extension + shoulder extension■ Lumbar hinging – avoid

+ Integration to Asana IV ■ Sarvangasana (Shoulderstand)■ Shoulder Extensor Group

■ Components■ Upside Down – Shoulder ………….. ■ Much more than everyday life – towards 90 deg.■ Chest collapse and shoulder internal rotation – drive into

external rotation■ Progress – ■ Setu Banda Sarvangasana (Bridge Pose)

+ Integration to Asana VI

■ Strengthening progression – Upper Trapezius and Serratus ■ Cat Rounding – ■ Upward Rotation/Protraction of the Shoulder Blades■ Progress through single arm lifts

■ Gradual Loading – ■ Cat – Plank – Down Dog - Single Leg Lifts■ Look for anomalies in fatigue – preferential weight bearing etc.

+ Pathology

■ RC Tear■ Increase control/endurance and strengthening – Adho

Mukha Svanasana

■ Bursitis■ Frozen Shoulder – Adhesive Capsulitis■ Advance Practitioners – ■ Increased Laxity/Hypermobility■ Increased ‘posterior translation’■ Posterior cuff stretches?!

+ Pashchima Namaskarasana – Reverse Prayer Pose

+

■ Smooth shoulder movement:■ Requires endurance, flexibility and correct

neuromuscular control of the rotator cuff and the scapulothoracic musculature.

■ GHJ: ■ Ball and Socket: ■ Flexion/Extension – Abduction/Adduction –

Internal and External Rotation. ■ Most commonly dislocated joint:■ Occasionally with inappropriate or excessive

force in Urdhva Dhanurasana/Backbend.

+

The Elbow

+ The Bones

■ HumeroUlna Joint■ Distal humerus and proximal

ulna

■ RadioUlna Joint■ Radius■ Ulna■ 2x Joints:■ Distal■ Proximal

+ The Movements

■ HumeroUlna Joint: ■ Flexion and Extension.

■ RadioUlna ■ Pronation and Supination.

+ The Muscles

■ Biceps■ Triceps■ Pronator Teres■ Supinator

+ Asana

■ Gradually building strength■ Utilise modifications – understand gradual progression – even

for ‘simple’ transitions■ E.g. Plank/Chaturanga/Urdhva Mukha Svanasana (Upward

Facing Dog)■ E.g. Knees or chairs etc■ Progressions■ Maintain as much of original alignment as possible ++

■ 2-3 minimum per week for change

+ Asana

■ Practical Implications:■ Observe for elbow hyperextension in

Adho Mukha Svanasana and other forearm loading poses.

■ Pincha Mayurasana: Feathered Peacock Pose. ■ Co-contraction■ Difficulty maintaining pronation.

+ Asana II

■ Length■ Gomukhasana■ Triceps tightness■ Elbow and shoulder extensor■ Needing shoulder and elbow flexion ++■ Belt variation

+ Anatomy & Asana III

■ Teachers – ■ Adjustments■ Utilising all components of the upper limb,

gripping through the wrist, elbow flexion and shoulder retraction.

■ Gripping/Pulling■ Upavista Konasana – Wide Angled Seated Forward

Bend■ Thread the Needle■ Padangusthasana – Big Toe Pose

+ Elbow Pain■ Pushing Pain■ Changing loading through the elbow■ Coactivation – increasing biceps activation through supination■ Chaturanga – Cat/Cow■ Change felt sensation? Practice?

■ Pulling Pain■ Strap pull – focus on bicep contraction ++■ Thread the needle■ Adjustments

+ Hand and Wrist

+ The Bones

■ Radius■ Ulna■ Carpals■ Metacarpals■ Phalanges

+ The Movements

■ Flexion■ Extension■ Radial Deviation■ Ulnar Deviation■ Pronation■ Supination

+ The Muscles

■ Extensor Group■ Flexor Group

+ Asana I

■ Importance for tactile response/tactile cues.■ Teaching and Therapeutic Tool – i.e.

adjustments.

■ Significant anchor point in arm balances, backbends, leveraged hip openers, twists and forward bends. ■ The Bandha.

■ Practical Implications:■ EOR Extension most

vulnerable. ■ Avoid “jumping” into EOR

Extension. ■ Prepare the Wrist.

■ Use Neutral Wrist.■ Fist loading.

+ Asana II ■ Significant mobility and thus site of vulnerability.■ Primary muscles acting on the wrist originate in

the forearm – tendons passing over wrist and inserting to the distal bones.

■ Compartment of the wrist allows for the passing of flexor tendons their sheaths and median nerve.

■ CTS.

+ Complete System

■ Always integrate observation into the “whole” being.

■ Influence of movement/lack of movement at one joint over another.

+Anatomy and YogaUse your understanding of ■ Functional Anatomy. ■ As one additional tool to

add to your broader understanding and insights into yoga.

■ Depth and dimension to your insights – but anatomical descriptions alone are likely to miss the deeper spirit of the practice.

■ Students often do not “match” the textbooks. ■ Maintain a sense of curiosity to

possibility. ■ Will continue to be surprised as to

what may be achieved.

+ Put it into Practice:

■ Whilst practicing Yoga, try and utilise the above terminology to summarise the flow from one pose to the next.

■ Think about which muscles are being Activated and which are being Lengthened in particular postures?

■ Reflect on your body awareness during your own practice and how you can integrate this new knowledge in a way that deepens your practice.

+

“Words fail to convey the total value of yoga.

It has to be experienced.” – B.K.S. Iyengar.

+ References

■ Abdelilah el Barzouhi, M. C.-L. (2013). Magnetic Resonance Imaging in Follow-up Assessment of Sciatica. The New England Journal of Medicine (368), 999-1007.

■  C.-L. (2013). Magnetic Resonance Imaging in Follow-up Assessment of Sciatica. The New England Journal of Medicine (368), 999-1007.