MANUAL 3
ANATOMY
200 Hour Teacher Training November 2016
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
1 | FUNCTIONAL ANATOMY 3
1.1 | Anatomical Position 4
1.2 | Anatomical Terms 5
1.3 | Muscles and Action 7 Upper Extremity 8
Deltoid 8
Pectoralis Major 9
Biceps Brachii 9
Triceps Brachii 10
Rotator Cuff 10
Supraspinatus 11
Infraspinatus 11
Teres Minor 12
Lower Extremity 12
Quadriceps 13
Quadriceps 13
Hamstrings 14
Semi-membranosus & Semi-tendinosus 14
Biceps Femoris 15
Gluteus Maximus 15
Calf Muscles 16
Hip Adductors 16
Iliopsoas 17
Trunk Muscles 17
Latissmus Dorsi 18
Trapezius 18
Abdominal Muscles 19
Rectus Abdominus Action 19
External Oblique Action 20
Internal Oblique Action 20
Transversus Abdominus Action 21
Erector Spinae 21
1.4 | Muscle Properties 23 Origin and Insertion 24
Reverse Origin and Insertion 24
Reverse Origin and Insertion 25
Reciprocal Inhibition 25
Co-contraction 26
Stretch Reflex 27
Golgi Tendon Reflex 27
PNF 28
PNF 28
Slow Reversal Contract Relax 29
Slow Reversal Contract Relax 29
1.5 | Vertebral Column 31 Vertebral Column 32
Function of Vertebral Column 32
Spinal Curves 33
Cervical Vertebrae 34
Thoracic Vertebrae 34
Lumbar Vertebrae 35
Sacrum 35
Coccyx 36
Intervertebral Disc 36
Spinal Canal 37
Yoga Pose Implication 37
Anatomical Concept to Yoga 38
1.6 | Knee Joint Complex 39 Knee Joint Complex 40
Patello-Femoral joint 40
Femoro-Tibial Joint 41
Knee Complex 41
Patello-femoral Joint Syndrome 42
Meniscus 43
Ligaments of the Knee Complex 43
Anterior Cruciate Ligament 44
Posterior Cruciate Ligament 44
Collateral Ligaments 45
Unhappy Triad 45
Yoga Pose Implication 46
1.7 | Hip Joint 47 Hip Joint 48
Hip Joint 48
Hip Joint 49
Hip Joint Stability 49
CONTENTS
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Hip Movement 50
Q Angle 50
Q Angle 51
Q Angle 51
Q Angle Yoga Pose Implication 52
1.8 | Shoulder Girdle 53 Shoulder Girdle 54
Shoulder Girdle 54
Glenohumeral Joint 55
Glenohumeral Joint 55
Glenohumeral Joint Movement 56
Glenohumeral Joint Capsule 56
Glenohumeral Joint Movement 57
Shoulder Stabilisers 57
Acromoclavicular Joint 58
Acromoclavicular Joint Function 58
Sternoclavicular Joint 59
Scapulohumeral joint 59
Scapula Movement 60
Yoga Pose Implication 60
1.9 | Pelvic Girdle 61 Pelvic Girdle Function 62
Weight transmission 62
Difference between male and female Pelvis 63
Pelvic Movement 63
Sacro-iliac Joint 64
Sacro-iliac Joint 64
Sacro-iliac Joint ligaments 65
Sacro-iliac Joint Function 65
Sacro-iliac Joint Dysfunction 66
2 | DIGESTIVE ANATOMY 67 Digestive System 68
Basic Division of Digestive System 68
GI Tract 69
Accessory Organs 69
Process of Digestion 70
Types of Digestion 71
Esophagus 71
Gall Bladder 72
Bile 72
Liver 73
Pancreas 73
Stomach 74
Small Intestine 74
Large Intestine 75
Cecum and Colon 75
Colon 76
Rectum and Anal Canal 76
3 | RESPIRATORY ANATOMY 77 Respiratory System 78
Respiratory Tract 79
Breathing Mechanism 79
Inhalation 80
Exhalation 80
Gaseous Exchange 81
4 | APPLIED ANATOMY 83 Method of Analysis 84
Trikonasana - Triangle Pose 85
Anjaneyasana - Crescent Pose 86
Vasisthasana - Side Plank 87
Parsvakonasana - Side Angle Pose 88
Parivrtta Parsva Konasana - Revolved Side Angle Pose 89
Ardha Matsyendrasana - Half Spine Twist 90
Navasana - Boat Pose 91
Salabhasana - Locust Pose 92
Jathara Parivartanasana - Revolved Abdomen Pose 93
Dhanurasana - Bow Pose 94
Ustrasana - Camel Pose 95
Urdhva Dhanurasana - Upward Bow (Wheel) Pose 96
Eka Pada Kapotasana - One-Legged King Pigeon Pose 97
Sarvangasana - Shoulder Stand 98
Sirsasana - Head Stand 99
The art of observation 100
CONTENTS CONTINUED...
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
1 | FUNCTIONAL ANATOMY
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
1.1 | ANATOMICAL POSITION
Anatomical Position Standing erect, facing the observer, arms are at the sides with palms facing forward.
Figure 1: Anatomical Position
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
1.2 | ANATOMICAL TERMS
Flexion
Away from an anatomical position in sagittal plane
Extension
Return to anatomical position from flexed position
Hyper-extension
Movement past midline in sagittal plane
Lateral flexion
Mid line structure flexes either way
Abduction
Movement away from mid line in frontal plane
Adduction
Movement toward mid line in frontal plane
Medial / internal rotation
Movement toward mid line along the longitudinal axis
Lateral / external rotation
Movement away from mid line along the longitudinal axis
Dorsi-flexion
Flex ankle until toes point upward
Plantarflexion
Point toes downward
Pronation
Internal rotation of the radiohumeral joint
Supination
External rotation of the radiohumeral joint
Inversion
Turn sole of foot until it faces inward
Eversion
Turn sole of foot until it faces outward
Anterior Pelvic Tilt
ASIS moves anterior to the PS
Posterior Pelvic Tilt
ASIS moves posterior to the PS
* ASIS = Anterior Superior Iliac Spine ** PS = Pubic Symphysis
Elevation Part of body (scapula) moves superior
Depression
Part of body (scapula) moves inferior
Protraction
Part of body (scapula) moves anterior
Retraction
Part of body (scapula) moves posterior
Circumduction
Consists of flexion, abduction, adduction, extension performed in succession
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Superior
Toward the head
Inferior
Away from the head
Anterior
The front of the body or body part
Posterior
The back of the body or body part
Medial
Toward the mid line that divides left and right
Lateral
To the side away from the mid line
Proximal
Closer to the torso
Distal
Farther away from the torso
NOTES
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ANATOMICAL TERMS CONTINUED...
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
1.3 | MUSCLES AND ACTION
LEARN MUSCLE GROUPS AND THEIR ACTIONS
Figure 2: Anterior and Posterior View
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Upper Extremity
Deltoid
• Deltoid
• Pectoralis major
• Biceps brachii
• Triceps brachii
• Rotator cuff
Anterior portion
• Flex and medially rotate arm
at shoulder joint
Middle portion
• Abduct arm
Posterior portion
• Flex and laterally rotate arm
at shoulder joint
Figure 3: Upper Extremity
Figure 4: Deltoid
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Biceps Brachii
• Clavicular head = flexes humerus
• Sternocostal head = extends
humerus
• 2 heads together = flex, horizontally
flex and adduct arm
• Elevate rib cage if arms and
scapulae are fixed
• Long head = flex arm at
shoulder joint
• Long and short head - supinates
forearm and, when it is supine,
flexes forearm
Pectoralis Major
Figure 5: Pectoralis Major
Figure 6: Biceps Brachii
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Triceps Brachii
Rotator Cuff
• 3 heads = 1 long head, 2 short
heads
• Chief extensor of forearm; long
head steadies head of abducted
humerus
• Supraspinatus
• Infraspinatus
• Subscapularis
• Teres Minor
Figure 7: Triceps Brachii
Figure 8 A & B: Rotator Cuff
A. B.
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Infraspinatus
• Initiates and assists deltoid in
abduction of arm and acts with
other rotator cuff muscles
• Laterally rotate arm; helps to hold
humeral head in glenoid cavity of
scapula
Supraspinatus
Figure 9 A & B: Supraspinatus
Figure 10: Infraspinatus
A.
B.
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Teres Minor
Lower Extremity
• Laterally rotate arm; helps to hold
humeral head in glenoid cavity of
scapula
• Quadriceps
• Hamstrings
• Gluteus Maximus
• Calf muscles
• Hip Adductors
• Iliopsoas
Figure 12: Lower Extremity
Figure 11: Teres Minor
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Quadriceps
Made up of 4 muscles:
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedialis
• Rectus Femoris
Knee extension =
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedialis
Hip flexion and knee extension =
• Rectus Femoris
Quadriceps
Rectus Femoris hidden to reveal Vastus Intermedius
Figure 14: Quadriceps
Figure 13: Quadriceps - 4 muscles
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Hamstrings
Semi-membranosus & Semi-tendinosus
Comprises of 3 muscles:
• Semi-membranosus
• Semi-tendinosus
• Bicepsfemoris
• Extends the thigh, flexes the
knee, and also rotates the
tibia medially, especially when
the knee is flexed
Figure 15: Hamstrings - 3 muscles
Figure 16: Semi-membranosus & Semi-tendinosus
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Figure 17: Biceps Femoris
Figure 18: Gluteous Maximus
Gluteus Maximus
• Long head and short head
• Flexes the knee, and also
rotates the tibia laterally;
long head also extends the
hip joint
• Major extensor of hip joint
Biceps Femoris
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Calf Muscles
Hip Adductors
• Gastrocnemius (2 joint muscle) =
knee flexion and plantar flex ankle
• Soleus (single joint muscle) =
plantar flex ankle
• Adductor Magnus
• Adductor Longus
• Adductor Brevis
Figure 19: Calf Muscles
Figure 20:Hip Adductors
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Trunk Muscles
• Flex the torso and thigh with
respect to each other
• Latissmus Dorsi
• Trapezius
• Abdominal muscles
• Erector Spinae
Iliopsoas
Figure 21: Illiopsoas
Figure 22: Trunk Muscles, A. Abdominal, B. Latissimus Dorsi & Trapezius, C. Erector Spinae
A. B. C.
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Latissmus Dorsi
Trapezius
• Extends, adducts, and medially
rotates humerus; raises body
toward arms during climbing
• Upper Trapezius = elevate scapula
• Middle Trapezius = retract scapula
• Lower Trapezius = depress scapula
Figure 24: Trapezius
Figure 23: Latissmus Dorsi
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Rectus Abdominus Action
• (A) Rectus Abdominus
• (B) External Oblique
• (C) Internal Oblique
• (D) Transverse Abdominus
• Flexion of the trunk
Figure 26: Rectus Abdominus Action
Figure 25 A, B, C & D: Abdominal Muscles
A. B.
C. D.
Abdominal Muscles
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External Oblique Action
Internal Oblique Action
• Pull the chest downwards and
compress the abdominal cavity,
which increases the intra-
abdominal pressure
• Flexion and rotation of the
vertebral column
• Rotates and side-bends the trunk
by pulling the rib cage and midline
towards the hip and lower back, of
the same side
• Acts with the external obliques of
the opposite side to achieve this
torsional movement of the trunk
Figure 28: Internal Oblique Action
Figure 27: External Oblique Action
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Erector Spinae
• Provides core stability
• Creates Intra- abdominal pressure
• Major extensor
of the trunk
Transversus Abdominus Action
Figure 30: Erector Spinae. A: Spinalis Group, B: Longissimus Group, C: Iliocostalis Group
Figure 29: Transversus Abdominus Action
A. B. C.
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NOTES
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
1.4 | MUSCLE PROPERTIES
ORIGIN AND INSERTION
REVERSE ORIGIN AND INSERTION
RECIPROCAL INHIBITION
CO-CONTRACTION
STRETCH REFLEX
GOLGI TENDON REFLEX
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Reverse Origin and Insertion
• Reverse Origin & Insertion
can happen when the
insertion point becomes
relatively fixed
• This usually occurs at a
closed chain situation
where the insertion point
is in contact of a surface
Origin and Insertion
• The origin of a muscle is the point at which
a muscle is attached to a fixed bone, while
the insertion of a muscle is the point at
which a muscle is attached to a bone
moved by that muscle
• All voluntary muscles have an origin and
insertion
• An example is the bicep, which originates
at the scapula and inserts at the radial
tuberocity on the radius
Origin
Insertion
Figure 31: Origin and Insertion of the Biceps
Figure 33: Insertion point at contact of a surface Figure 34 A & B: Insertion towards origin
34 A:
34 B:
33:
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Reverse Origin and Insertion
Allows body deeper into the pose
• Isometric anterior deltoid
engagement in reverse origin and
insertion pattern
Allows body deeper into the pose
• Isometric TFL and gluteus medius in
reverse origin and insertion pattern
Reciprocal Inhibition
• When main movers (agonist)
contracts, the opposing muscle
(antagonist) will relax
• This principle is used in a facilitated
stretching technique called
“Proprioceptive Neuromuscular
Facilitation”, PNF
Figure 35 A & B : Origin and Insertion
A:
B:
Figure 36: Reciprocal Inhibition
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
• Co-contraction is very useful
to avoid hyperextension in
knees and elbows
Figure 38: Hyperextension of the knee
Co-contraction
• For every muscle (agonist), there is
an opposing muscle (antagonist)
• When both the main mover
(agonist) and its opposing muscle
(antagonist) are contracting, “co-
contraction” is achieved
• The end result is “no movement”
visible but maximum stability across
a joint
Figure 37: Co-contraction A: Contraction B: Co-contraction
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Stretch Reflex
• When a muscle is stretched, the mechanical receptors in
the muscle called “muscle spindle” will be stimulated
• A reflex response will then be triggered, causing the
stretched muscle to contract
• This “Stretch reflex” is inborn and therefore does
not require the participation of the higher brain for
interpretation; the same stimulation will cause same
response every time
• The “Stretch reflex” helps to protect the muscle against
being pulled apart but it also reduces the effectiveness of
traditional stretch (passive stretch)
• Golgi tendon is another mechanical
receptors present in the tendon of
a muscle
• When stretched, the golgi tendon
will be stimulated and triggers the
“Golgi Tendon Reflex”, causing
the attached muscle to relax and
thereby being elongated
Golgi Tendon Reflex
Figure 39: Golgi Tendon Reflex
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
PNF
• PNF stretching, or “Proprioceptive Neuromuscular Facilitation” stretching,
is commonly used in clinical environments to enhance both active and
passive range of motion in order to improve motor performance and aid
rehabilitation
• PNF is considered an optimal stretching method when the aim is to increase
range of motion, especially as regards short-term changes
• Generally an active PNF stretch involves a shortening contraction of the
opposing muscle to place the target muscle on stretch. This is followed by
an isometric contraction of the target muscle
• PNF can be used to supplement daily stretching and to make quick gains in
range of motion – for example, to help athletes improve performance
PNF
Two Principles:
• Reciprocal Inhibition
• Golgi Tendon Reflex
• Since there are two principles, there are several
ways to conduct PNF
• One of the ways is to use both principles,
“Slow reversal contract relax”
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Slow Reversal Contract Relax
Slow Reversal Contract Relax
Method 1:
1. First bring the muscle to a stretched
position
2. Apply tension so that the target muscle is
contracting isometrically (no movement)
for 6 seconds (trigger Golgi tendon reflex)
3. Relax the target muscle
4. Contract its antagonist muscle
concentrically and stretch out the target
muscle
5. Repeat the above processes (2 – 4) until
the end range is achieved
6. Stay in the new range for at least 10
seconds before coming out of the pose
Method 2:
1. Press knees against elbows on
either side to engage hip adductor
muscles
2. Push knees towards mat
Figure 40: Slow Reversal Contract Relax 1
Figure 41: Slow Reversal Contract Relax 2
1. Dig heels into mat and engage hamstrings
2. Engage quadriceps to straighten the knee
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
NOTES
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
1.5 | VERTEBRAL COLUMN
CONSISTS OF A SERIES OF 33
IRREGULARLY SHAPED BONES,
CALLED VERTEBRAE, 26 OF
WHICH ARE MOVABLE.
THESE VERTEBRAE ARE DIVIDED
INTO FIVE CATEGORIES:
1. CERVICAL (7)
2. THORACIC (12)
3. LUMBAR (5)
4. SACRUM (5 FUSED)
5. COCCYX (4)
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Vertebral Column
Function of Vertebral Column
• These bones compose the
vertebral column, resulting in a
total of 26 movable parts in an
adult
• In between the vertebrae are
intervertebral discs
• Support the head and arms
• Permit freedom of movement
• Provides attachment for many muscles, the
ribs, and some of the organs
• Protects the spinal cord (extension from the
Brain)
Figure 42: Vertebral Column
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When looked at from the side, the
spine forms four curves: cervical,
thoracic, lumbar, and pelvic curves
The cervical curve:
• at the top of the spine
• composed of cervical vertebrae
The thoracic and lumbar curves:
• composed of thoracic and lumbar
vertebrae
The pelvic or sacral curve:
• formed by the sacrum and coccyx
The spinal column:
• Allows human beings to stand upright
• Help to maintain the balance of the
upper body
• The thoracic and pelvic curves are
termed primary curves, because they
alone are present during fetal life
• The cervical and lumbar curves are
not present in an infant
• The cervical curves forms around
the age of 3 months (when the baby
begins to hold its head up) and the
lumbar curve develops when a child
begins to walk (twelve or eighteen
months)
Spinal Curves
Figure 43: Vertebral Column
Cervical Curve
Thoracic Curve
Lumbar Curve
Sacral Curve
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• The first seven vertebrae (C1-7)
• Located at the top of the spinal
column
• Supportive framework for the neck
and support the head
• The first cervical vertebrae is called
the atlas and the second is called
the axis (responsible for rotation of
cervical spine)
• Possesses bifid spinous processes,
which is absent in C7
• Small-bodied
• Twelve vertebrae with ribs anchor at
the rear to form rib cage (T1-12)
• Thoracic vertebrae are larger than
cervical vertebrae and increase in
size from top to bottom
• Distinguished by the presence of
costal facets for the articulation of
the heads of ribs
• Body is intermediate in size between
the cervical and lumbar vertebrae
Cervical Vertebrae
Thoracic Vertebrae
Figure 44: Cervical Vertebrae
Figure 45: Vertebral Column
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Sacrum
• Five bones below thoracic spine (L1-5)
• Largest vertebrae in the spinal column
• Support most of the body’s weight
• Form attachments to many of the
back muscles
• Has a large body
• Does not have costal facets nor
transverse process foramina
• Triangular bone located just below
the lumbar vertebrae (S1-5)
• Consists of four or five sacral
vertebrae in a child
• Become fused into a single bone
after age 26
• The sacrum forms the back wall of
the pelvic girdle and moves with it
Lumbar Vertebrae
Figure 46: Lumar Vertebrae
Figure 47 A & B: Sacrum
A. B.
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• Forms the bottom of the spinal
column (Co1-5)
• Consists of 3-5 bones that are
fused together in an adult
• Many muscles connect to the
coccyx
• Made of fibrous cartilage
• Act as shock absorbers and allow
the back to move
• As a person ages, these discs
compress and shrink, resulting in
a distinct loss of height (generally
between 0.5 and 2.0cm) between
the ages of 50 and 55
Coccyx
Intervertebral Disc
Figure 48: Coccyx
Figure 49: Intervertebral Disk
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Yoga Pose Implication
• Spinal canal = vertebral canal = spinal
cavity
• The space in vertebrae through which the
spinal cord passes.
• Enclosed within the intervertebral foramen
of the vertebrae
• Cat Stretch • Back Bend
Spinal Canal
Figure 50: Spinal Canal
Figure 51: Cat Pose Figure 52: Urdhva Dhanurasana/Chakrasana
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Anatomical Concept to Yoga
• Compression
• Tension
• Proportion
NOTES
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1.6 | KNEE JOINT COMPLEX
THE KNEE IS A COMPLEX, COMPOUND JOINT
COMPRISING OF TWO SEPARATE JOINTS:
1. THE PATELLO-FEMORAL JOINT
2. THE FEMORO-TIBIAL JOINT THAT LINKS THE
FEMUR WITH THE TIBIA.
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• Connecting the femur and
the tibia
• Since in humans the knee
supports nearly the entire
weight of the body, it is
the joint most vulnerable
both to acute injury and
to the development of
osteoarthritis
• Consists of the patella (a
sesamoid bone) which sits within
the quadriceps tendon and the
patellar groove on the front of
the femur through which it slides
Patello-Femoral joint
Figure 53: Knee Joint Complex
Figure 54: Patello-Femoral Joint
Knee Joint Complex
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• Links the femur with the tibia
Movement:
• Flexion
• Extension
• Rotation (Knee bent)
Femoro-Tibial Joint
Figure 55: Fibro-Tibial Joint
Knee Complex
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• The patella and its tendon transmit
power from the quadriceps to the
lower leg. Normally, as the knee
bends, the patella slides smoothly
along a groove in the thigh bone.
However, under certain conditions
the patella may experience forces
which push it against the sides of
the groove, causing pain
• Additionally, inflammation and
roughening of the smooth
underside of the patella may
occur. Collectively, this process
is referred to as patello-femoral
syndrome (PFS)
• The pain is usually located in the
front part of the knee, but may be
on the inside, outside, or vaguely
located. The pain can feel either
sharp or dull, and is often made
worse by squatting or walking down
stairs. Sometimes there is grinding
or clicking
Predisposing factors include:
1. Training errors - excess hill work,
stairs, or too much distance
2. Biomechanical abnormalities -
overpronation, “knock knees”,
poor pelvic control
3. Muscle tightness - calf,
hamstrings, iliotibial band, or
vastus lateralis
4. Muscle weakness - vastus medialis
obliquus (VMO), gluteus
Patello-femoral Joint Syndrome
Figure 56: Patello-Femoral Joint Syndrome
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Meniscus
• Cartilaginous elements within the
knee joint
• Serve to protect the ends of the
bones from rubbing on each other
and to effectively deepen the
tibial sockets into which the femur
attaches
• Plays a role in shock absorption
• There are two menisci in each knee,
the medial meniscus and the lateral
meniscus
• Either or both may be cracked, or
torn, when the knee is forcefully
rotated and/or bentFigure 57: A & B Meniscus
• The integrity of the Knee complex is maintained
by the 4 ligaments and the muscles surrounding
the joint
• The 4 ligaments are:
- Anterior Cruciate Ligament
- Posterior Cruciate Ligament
- Medial Collateral Ligament
- Lateral Collateral Ligament
Ligaments of the Knee Complex
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Posterior Cruciate Ligament
• It connects from a posterio- lateral
part of the femur to an anterio-medial
part of the tibia. These attachments
allow it to resist forces pushing the tibia
forward relative to the femur
• The ACL is often torn during sudden
dislocation, torsion, or hyperextension
of the knee. It is a very common injury
in hockey, skiing, skating and football
due to the enormous amount of
pressure, weight and number of blows
the knee must withstand
• It connects the posterior
intercondylar area of the tibia to
the medial condyle of the femur.
This configuration allows the PCL
to resist forces pushing the tibia
posteriorly relative to the femur
Anterior Cruciate Ligament
Figure 58: Anterior Cruciate Ligament
Figure 59: Posterior Cruciate Ligament
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• The Medial Collateral Ligaments is
on the medial side of the joint. It
is a broad, flat, membranous band,
situated slightly posterior on the
medial side of the knee joint
• It resists forces pushing the knee
medially (towards the body), which
would otherwise produce valgus
(knock knee) deformity
• The Lateral Collateral Ligaments is on
the lateral side of the joint. It resists
forces pushing the knee laterally
(away from the body)
Collateral Ligaments
Figure 60: Collateral Ligaments
Figure 61: Unhappy Triad
• The injuries of anterior cruciate
ligament, the medial meniscus and
the medial collateral ligament are
closely connected together
• The close association between these
structures is the main cause of the
“unhappy triad”
Unhappy Triad
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• Warrior Pose
Yoga Pose Implication
NOTES
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Figure 62: Virabhadrasana - Warrior II
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1.7 | HIP JOINT
FORMED BY: HEAD OF THE FEMUR AND THE CUP-LIKE
ACETABULUM OF THE PELVIS. IT IS A BALL AND SOCKET
JOINT.
THE HIP JOINT FORMS THE PRIMARY CONNECTION
BETWEEN THE BONES OF THE LOWER LIMB AND THE
AXIAL SKELETON OF THE TRUNK AND PELVIS.
THE DEPTH OF THE ACETABULUM IS INCREASED BY A
FIBROCARTILAGINOUS RIM CALLED A LABRUM THAT
GRIPS THE HEAD OF THE FEMUR AND SECURES IT IN
THE JOINT.
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• The large head of the femur is
completely covered in hyaline
cartilage except for a small area
called the fovea or pit. This is
the site of attachment for an
intracapsular ligament (called the
ligamentum teres) that attaches
directly from the head of the femur
to the acetabulum
• The head of the femur is attached
to the pelvis by a thin neck region
that is often prone to fracture
in the elderly, mainly due to
the degenerative effects of
osteoporosis
Hip Joint
Hip Joint
Figure 63: Fevora & Ligamentum Teres
Figure 64: Head of the Femur
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Hip Joint Stability
• The strong but loose fibrous capsule
of the hip joints permits the hip
joint to have the second largest
range of movement (second only
to the shoulder) and yet support
the weight of the body, arms and
head
• In the healthy hip joint the femoral head
is continually in close and stable contact
with the socket during all movements
• The stability of the healthy hip joint is
provided by:
- thick joint capsule
- a system of joint ligaments built in the
joint capsule
- ligament inside the hip joint itself
(ligamentum teres)
Hip Joint
Figure 65: Hip Joint Capsule
• These joint structures create a passive
resistant force on the hip joint that keeps
the femoral head in close contact with the
hip joint socket during all movements
• Moreover, the 19 muscles surrounding the
hip joint provide further dynamic stability
to the hip joint
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• The Q Angle (or quadriceps angle) is
formed in the frontal plane by two line
segments:
• from tibial tubercle to the middle of the
patella
• from the middle of the patella to the
ASIS
• The typical Q-angle for men is 14
degrees and for women is 17 degrees.
• Women usually have a higher Q angle
due to their naturally wider pelvis.
• If measured laying down the angle will
be 1-3 degrees lower.
• Flexion
• Extension
• Abduction
• Adduction
• InternalRotation
• ExternalRotation
• Circumduction
Q Angle
Hip Movement
ASIS
Q-angle
Mid Patellae
Tibial Tubercle
Figure 66: Q Angle
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Q Angle
Q Angle
Increases in Q Angle are associated with:
• femoral anteversion
• external tibial torsion
• laterally displaced tibial tubercle
• genuvalgus
• An abnormally high Q Angle can
cause stress on the entire kinetic
chain of the lower extremity
causing many conditions from low
back pain to foot pain
Figure 67: Q Angle - High
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Q Angle Yoga Pose Implication
• Triangle Pose • Lotus Pose
Figure 68: Trikonasana - Triangle Pose Figure 69: Padmasana - Lotus Pose
NOTES
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1.8 | SHOULDER GIRDLE
THE MOST MOBILE JOINT IN THE HUMAN BODY.
THE SHOULDER GIRDLE IS ABLE TO CIRCUMDUCT
THROUGH A FULL 360° IN THE SAGITTAL PLANE.
THIS TREMENDOUS RANGE OF MOTION HOWEVER
MAKES THE SHOULDER EXTREMELY UNSTABLE, AND
FAR MORE PRONE TO DISLOCATION AND INJURY
THAN OTHER JOINTS.
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• The most mobile joint in the
human body
• Able to circumduct through a full
360° in the sagittal plane
• This tremendous range of motion
however makes the shoulder
extremely unstable, far more
prone to dislocation and injury
than other joints
4 different joints:
• Sternoclavicular joint
• Glenohumeral joint
• Acromoclavicular joint
• Scapulohumeral joint
Shoulder Girdle
Shoulder Girdle
Figure 70: Shoulder Girdle - muscles
Figure 71: Shoulder Girdle - 4 different Joints
Exploded view
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• Articulation between glenoid fossa
of the scapula (shoulder blade) and
head of humerus
• A ball and socket joint that allows
for big range of movement
• Commonly known as the
shoulder joint
• A synovial ball and socket Joint
Glenohumeral Joint
Glenohumeral Joint
Figure 72: Glenohumeral (shoulder) Joint front view
Figure 73: Glenohumeral (shoulder) Joint rear view
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• A loose capsule (lax inferiorly) and therefore is at risk
of dislocation inferiorly
• The long head of the biceps brachii muscle travels
inside the capsule
• A number of bursas in the capsule aid mobility
• The bursa are formed by the synovial membrane of the
joint capsule
• It is important to note that the shoulder joint is a
muscle dependent joint as it lacks strong ligaments
Glenohumeral Joint Capsule
Glenohumeral Joint Movement
• The glenoid fossa is shallow and
contains the glenoid labrum which
deepens it and aids in stability
• 120 degrees of unassisted flexion,
the glenohumeral joint is the most
mobile joint in the body
56
Figure 74: Glenohumeral joint Movement
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• The rotator cuff is an
anatomical term given
to the group of muscles
that act to stabilize the
glenohumeral joint
• The rotator cuff muscles
of the shoulder produce
an inward pulling force,
and help to pull the head
of the humerus into the
glenoid fossa
• Flexion
• Extension
• Abduction
• Adduction
• Internal rotation
• External rotation
• Circumduction
Shoulder Stabilisers
Glenohumeral Joint Movement
Figure 75: Shoulder Stabiliser muscles
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• Allows arm to raise above the head
• A gliding synovial joint
• Acts as a pivot point to help with
movement of the scapula resulting
in a greater degree of arm rotation
(scapulohumeral rhythm)
Acromoclavicular Joint Function
Acromoclavicular Joint
• Located between the acromial
process of the scapula (tip of the
shoulder) and the distal end of the
clavicle
• The capsule is reinforced by three
other ligaments:
- Coracoclavicular Ligament
- Trapezoid Ligament
-Coracoacromial Ligament
Figure 76: Acromoclavicular Joint Function
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• Strictly speaking not a true joint
• Between scapula and rib cage
• A double joint between the medial
end of the clavicle, the top of the
sternum (manubrium) and the
cartilage of the first notch
Scapulohumeral joint
Sternoclavicular Joint
Figure 77: Sternoclavicular Joint
Figure 78: Scapulohumeral Joint
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• Downward Facing Dog • Wheel Pose • Head Stand
Yoga Pose Implication
Scapula Movement
• Elevation
• Depression
• Protraction
• Retraction
Figure 79: Adho Mukha Svanasana - Downward Facing Dog
Figure 80: Salamba Sirsasana - Supported Headstand
Figure 81: Chakrasana /Urdhva Dhanurasana - Wheel Pose/ Upward
Bow Pose
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1.9 | PELVIC GIRDLE
COMPOSED OF: ILIUM, ISCHIUM, AND PUBIS.
IN AN ADULT, THESE THREE BONES ARE FIRMLY
FUSED INTO A SINGLE BONE.
BACK OF TWO ILIA MEET ON EITHER SIDE OF THE
SACRUM TO FORM THE SACRO-ILIAC JOINT.
IN THE FRONT, THE TWO PUBI ARE CONNECTED BY
THE PUBIC SYMPHYSIS.
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• Basin-shaped complex of bones
that connects the trunk and legs
• Supports the weight of the body
from the vertebral column
• Protects and supports the lower
organs, including the urinary
bladder, the reproductive organs,
and the developing fetus in a
pregnant woman
• When a human being is standing
erect, the centre of gravity falls
over the centre of the body, and
the weight is transmitted via the
pelvis from the backbone to the
thigh bone, knee, and foot
Pelvic Girdle Function
Weight transmission
Figure 82: Pelvic Girdle Function
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Pelvic Movement
• Man: the pelvis is more
massive and the iliac
crests are closer together
• Woman: the pelvis is more
delicate and the iliac
crests are farther apart
• Reason: woman’s role in
pregnancy and delivery of
children
• When a child is born, it
must pass through its
mother’s pelvis
• Anterior Tilt
• Posterior Tilt
• Lateral Tilt
Difference between male and female Pelvis
Figure 83 A & B: Male & Female Pelvis
A. Male Pelvis B. Female Pelvis
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• Formed from the sacrum and the
two wings of the iliac bone
• The movement in this joint is
very little, unlike the movement
available in your shoulder
• The motion that does occur is a
combination of sliding, tilting and
rotation. The most the joint moves
in sliding is probably only a couple
of millimeters, and may tilt and
rotate two or three degrees
Sacro-iliac Joint
Sacro-iliac Joint
Figure 84: Sacro-iliac Joint location
Figure 85: Sacro-iliac Joint close up
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Sacro-iliac Joint Function
• The SI joint is held
together by several
large, very strong
ligaments
• Because the pelvis
is a ring, these
ligaments work
somewhat like the
hoops that hold a
barrel together
• The SI joint hardly moves in adults
• During the end of pregnancy as
delivery nears, the hormones that
are produced causes the joint to
relax. This allows the pelvis to be
more flexible so that birth can occur
more easily
Sacro-iliac Joint ligaments
Figure 86: Sacro-iliac Joint Ligaments
• Other than the role the joint plays in
pregnancy, it does not appear that
motion is important to the function
of the joint
• The primary function is to be a shock
absorber and to provide just enough
motion and flexibility to lessen the
stress on the pelvis and spine
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• The SI joint is a very large joint and
is frequently seen as being a pain
generator in the low back
• Typical complains include: lower
back pain, pain that radiates or
goes into the upper buttock
• Pain may be worse on one side
more so than the other
• Pain increases with walking and
does not go below the knee
• People with stiff lumbar spine are
especially prone to sacro-iliac joint
dysfunction, probably from lack of
motion above, causing increased
stress on the SI joint
Sacro-iliac Joint Dysfunction
• More commonly, sacroiliac pain occurs
from dysfunction- either stresses
on the joint or too much movement
(hypermobility)
• Stresses to the SI Joint can occur from
the following activities: persistent
standing on one leg, falling, swinging a golf
club, lifting something, or even bending
over
• If the joint is hyper mobile, pain occurs
anytime the joint is displaced. This occurs
more commonly in females due to their
joint structure, hormonal changes, and
childbirth strains
NOTES
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2 | DIGESTIVE ANATOMY
THE DIGESTIVE SYSTEM IS A GROUP OF ORGANS WORKING
TOGETHER TO CONVERT FOOD INTO ENERGY AND BASIC
NUTRIENTS TO FEED THE ENTIRE BODY.
THE DIGESTIVE SYSTEM IS MADE UP OF THE
GASTROINTESTINAL (GI) TRACT, THE LIVER, PANCREAS,
AND GALLBLADDER. THE GI TRACT IS A SERIES OF HOLLOW
ORGANS JOINED IN A LONG, TWISTING TUBE FROM THE
MOUTH TO THE ANUS.
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Main purpose:
• Break down food
• Absorb nutrients
• Gastroitestinal (GI)
tract (also known as
the alimentary canal)
• Accessory digestive
organs
Digestive System
Basic Division of Digestive System
Figure 87: Digestive System
Figure 88: Basic Division of the Digestive System
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• Mouth
• Pharynx
• Oesophagus
• Stomach
• Small Intestine
• Large Intestine
• Teeth
• Tongue
• Salivary glands
• Liver
• Gall bladder
• Pancreas
GI Tract
Accessory Organs
Figure 90: Accessory Organs
Figure 89: GI Tract
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• Ingestion
• Secretion
• Propulsion
• Digestion
• Absorption
• Defecation
• Ingestion = taking food into the mouth
• Secretion = expelling a liquid
• Propulsion = alternating contraction
and relaxation of smooth muscle in the
walls of the GI tract to squeeze food
downwards
• Digestion = mechanical and chemical
digestion
• Absorption = nutrients move from the
gastrointestinal tract to the blood or
lymph
• Defecation = expelling what the body
cannot use
• Absorbtion = nutrients move from the
gastrointestional tract to the blood or
lymph
• Defacation = expelling what the body
cannot use
Process of Digestion
Figure 91: Process of Digestion
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Esophagus
• Mechanical Digestion =
Chewing up the food, your
stomach and small intestine
churning the food
• Chemical Digestion = the
work of enzymes - breaking
large carbohydrate, lipid,
protein and nucleic acid
molecules down into their sub
components (nutrients)
• Connects the pharynx to the
stomach
• It is entirely made of muscle
• Between 23-25cm (10 in)
• Located directly behind the trachea
and pierces the diaphragm on its
way to the stomach
Types of Digestion
Figure 92: Esophagus
Esophagus
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Bile
• A sac of about 7 to 10cm (3 to 4 in) long.
• Located in a depression on the underside
of the liver
• Stores and concentrates bile (drains via
the bile ducts, hepatic duct and cystic
duct)
• Bile is continuously produced by the liver
and drains to the duodenum
• When the duodenum is empty, the bile is
forced back up the cystic duct to the gall
bladder for storage
• After a meal, various stimuli cause
contraction of the gall bladder and bile is
released back into the common bile duct
• A partially excretory product and
partially a digestive secretion
• Yellowish-green fluid composed of
bile salts, bilirubin, cholesterol, and
other compounds
• Bile salts are used to assist in the
breakdown of fat globules.
• Gallstones result when there are not
enough salts in the bile
Gall Bladder
Figure 93: Gall Bladder
Gall Bladder
Small Intestine
Stomach
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Pancreas
• The largest gland of the body
• Weighs about 1.3kg (3.5-4.0 lbs) in an
adult
• Located directly below the diaphragm
• One of three accessory digestive
organs that aid in the chemical
breakdown of food
• Produces and secretes bile into the
gall bladder and small intestine
• Reddish-brown in colour because 0of
its great vascularity
• Secretes pancreatic juice through
the pancreatic duct into the
duodenum
• Located horizontally along
the posterior curvature of the
stomach
• About 12.5cm (6 in.) long and
2.5cm (1 in.) thick
• Has an expanded head, centrally
located body and a tapering tail
Liver
Figure 94: Liver
Figure 95: Pancreas
Liver
Pancreas
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Small Intestine
• A C-shaped enlargement of the
gastrointestinal (GI) tract
• Located directly under the diaphragm
• The upper part of the stomach is a
continuation of the oesophagus
• The lower part empties digested food into
the duodenum (the first part of the small
intestine)
• The stomach in a normal adult, when
empty, is about the size of a large sausage
• The stomach ends with the pyloric
sphincter, a valve which regulates the
release of food from the stomach, to the
small intestine
• Most of the digestion and absorption
occur here
• A long tube about 6.35m (21ft) long
and 2.5cm (1 in) in diameter
• Divided into three sections:
- duodenum (about 25cm long)
- jejunum (about 1 m long)
- ileum (about 2 m long)
• The small intestine begins at the pyloric
sphincter and coils through the central
and lower part of the abdomen and
opens into the large intestine via the
ileocecal sphincter
Stomach
Figure 96: Stomach
Figure 97: Small Intestine
Stomach
Small Intestine
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• Begins with the ileocecal sphincter
• Coils up the right side of abdomen, across the
back and down the left side of the abdomen
where it connects to the rectum and ends
with the anus
• Functions include:
- manufacture certain vitamins
- complete absorption
- form and expel feces from the body
• About 1.5m long
• About 6.5cm in diameter
• Divided into four regions:
- 1. cecum
- 2. colon
- 3. rectum
- 4. anal canal
Large Intestine
Figure 98: Large Intestine
Figure 99: Cecum and Colon
Large Intestine
• Cecum:
Midden, dilated pouch, about 6cm
long, located slightly below the
ileocecal valve
• Colon:
Makes up most of the large intestine,
divided into four regions - the
ascending, transverse, descending
and sigmoid portions
Cecum and Colon
Cecum
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Figure 101:: Rectum and Anal Canal
Anal CanalRectum
Colon
• Ascending colon
The part moving up the right side of the
body
• Transverse colon
The part that travels from the right side
to the left side of the body
• Descending colon
The part connecting transverse colon to
sigmoid colon by travelling down the left
side of the body
• Sigmoid colon
Located low in the abdomen, connects
to the descending colon at the left side
of the body and stretches to the middle
of the body where it meets the rectum
• Rectum
The last 20cm of the large intestine,
located just in front of the sacrum and
coccyx bones
• Anal Canal
The last 2 to 3 cm of the rectum,
leading to the opening of the anal
canal (the anus). The internal and
external sphincters guard this opening
Rectum and Anal Canal
Figure 100: Colon
Sigmoid Colon
Descending Colon
Transverse Colon
Ascending Colon
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3 | RESPIRATORY ANATOMY
THE RESPIRATORY SYSTEM IS A COMPLEX BIOLOGICAL
SYSTEM COMPRISED OF SEVERAL ORGANS THAT
FACILITATE THE INHALATION AND EXHALATION OF
OXYGEN AND CARBON DIOXIDE.
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Consists of
• Airways, the lungs, and the respiratory
muscles
• Within the alveolar system of the lungs,
oxygen and carbon dioxide are passively
exchanged, by diffusion, between the
gaseous environment and the blood
• Thus, the respiratory system facilitates
oxygenation of the blood with a
concomitant removal of carbon dioxide
and other gaseous metabolic wastes
from the circulation
• The system also helps to maintain the
acid-base balance of the body through
the efficient removal of carbon dioxide
from the blood
Respiratory System
Figure 103: Pharynx, Trachea and Bronchus
Figure 102: The Respiratory System
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Breathing Mechanism
• Nose
• Trachea
• Thoracic cavity
• Main bronchi
• Primary, secondary and tertiary
divisions (first, second and third levels
of bronchioles) (16 times smaller than
the main bronchi)
• Respiratory bronchioles
• Alveolar ducts
• Alveoli (the multi-lobulated sacs
in which most of the gas exchange
occurs)
• Ventilation of the lungs
is carried out by the
muscles of respiration
• Divided into: inhalation
and exhalation
• Muscles involved:
diaphragm, internal
and external
intercostal, abdominals
and accessory
respiratory muscles
(sternocleidomastoid,
platysma, scalene and
upper trapezius)
Respiratory Tract
Figure 104: Respiratory Tract
Figure 105: Breathing Mechanism
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Exhalation
• An active process
• Diaphragm contracts and lowers
• External intercostal muscles contracts
to elevate the ribcage
• Increase in thoracic volume
• Decrease in intra-thoracic pressure
• Air moves into the conducting zone
• Inhaled air is filtered, warmed, and
humidified as it flows to the lungs
Inhalation
Figure 106: Inhalation
Figure 107: Exhalation
• A passive process
• Diaphragm and external intercostal
muscle relax
• Volume of thoracic cavity decrease
• Lungs relax due to the natural elasticity
• Pressure inside lungs increases
• Air flows back out
• Expiratory muscles including the
abdominal muscles and internal
intercostal muscles will be involved in
forced exhalation
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• Occurs at the alveoli, the tiny sacs
which are the basic functional
component of the lungs
• The alveolar walls are extremely thin
(approx. 0.2 micrometers), and are
permeable to gases
• The alveoli are lined with pulmonary
capillaries, the walls of which are also
thin enough to permit gas exchange
• All gases diffuse from the alveolar air to
the blood in the pulmonary capillaries,
as carbon dioxide diffuses in the
opposite direction, from capillary blood
to alveolar air
• At this point, the pulmonary blood is
oxygen-rich, and the lungs are holding
carbon dioxide
• Exhalation follows, thereby ridding
the body of the carbon dioxide and
completing the cycle of respiration
Gaseous Exchange
Figure 108: Bronchial Alveoli
Figure 109: Gaseous Exchange
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NOTES
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4 | APPLIED ANATOMY
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Method of Analysis
Pose
Movements involved
Joints involved
Muscles involved
Ways to get into the pose
Where are the potential limitations?
Compression
Tension
Proportion
How do I adjust my students?
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Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? ___________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
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How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Trikonasana - Triangle Pose
Figure 110: Tikonasana
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Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Anjaneyasana - Crescent Pose
Figure 111: Anjaneyasana
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Vasisthasana - Side Plank
Figure 112: Vasisthasana
87
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Parsvakonasana - Side Angle Pose
Figure 113: Parsvakonasana
88
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Parivrtta Parsva Konasana - Revolved Side Angle Pose
Figure 114: Parsvakonasana
89
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Ardha Matsyendrasana - Half Spine Twist
Figure 115: Ardha Matsyendrasana
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Navasana - Boat Pose
Figure 116: Navasana
91
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Salabhasana - Locust Pose
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Figure 117: Salhabasana
92
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Jathara Parivartanasana - Revolved Abdomen Pose
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Figure 118: Jathara Parivartanasana
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Dhanurasana - Bow Pose
Figure 119: Dhanurasana
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Ustrasana - Camel Pose
Figure 120: Ustrasana
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Urdhva Dhanurasana - Upward Bow (Wheel) Pose
Figure 121: Urdhva Dhanurasana
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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Eka Pada Kapotasana - One-Legged King Pigeon Pose
Figure 122: Eka Pada Kapotasana
97
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Sarvangasana - Shoulder Stand
Figure 123: Sarvangasana
98
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Movements and joints involved:
Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Ways to get into the pose:
Where are the potential limitations
Compression? ________________________________________________________________________________
Tension? _____________________________________________________________________________________
Proportion? __________________________________________________________________________________
Hips _________________________________________________________________________________________
Knees ________________________________________________________________________________________
SI joint _______________________________________________________________________________________
Muscles involved:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
How do I adjust my students?
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Sirsasana - Head Stand
Figure 124: Sirsasana
99
| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy
Positioning of the body?
Muscle recruitment?
Joint alignment?
Potential limitation?
Cause of the above limitation?
Should I adjust?
Need props?
What to say to student?
How to adjust?
The art of observation
100