1355 Anatomy The Key Muscles of Yoga V1 [pgs.8-47] Flashcards
Medial
pg8
Closer to the midline of the body
Lateral
pg8
away from the midline
Proximal
pg8
closer to the trunk or midline
Distal
pg8
away from the trunk or midline
Superior
pg8
above toward the head
Inferior
pg8
below or away from the head
Anterior
pg8
toward the front of the body
Posterior
pg8
toward the back of the body
Ventral
pg8
on the front of the body
Dorsal
pg8
on the back of the body (think dorsal fin)
Superficial
pg8
toward the skin (think of the layers of a ham)
Deep
pg8
inside the body
Locations on the body:
1. the sternum is ___ to the shoulder
2. the shoulder is ___ to the sternum
3. the shoulder is ___
4. the hand is _____
5. the head is __ to the feet
6. the feet are ____ to the head
7. the chest is ____ to the back
8. the back is ___ to the chest
9. the abdomen is _____
10. the lumbar region is ___
11. the abdominal muscles are ____
12. the abdominal organs are ____
pg 9
1. medial
2. lateral
3. proximal
4. distal
5. superior
6. inferior
7. anterior
8. posterior
9. ventral
10. dorsal
11. superficial
12. deep
Spooky Scary Skeletons (LIVING BONES)
pg10
What is it? Bones are dynamic living tissue that forms the body’s structural framework and is composed of organic and inorganic materials including calcium salts and connective tissue, as well as cells and blood vessels within a calcium matrix. Gives bones strength and elasticity. Healthy stress on the bones strengthens them and aids with muscle contraction.
Living bones- the bones of a skeleton link together at the joints and act as levers for the muscles that cross the joints.
Shapes of Bones
Long Bones: provide leverage
Flat Bones: provide protection and a place for broad muscles to attach
Short Muscles: provide for weight-bearing functions
1. Vertebral Body- (vertebrae spine; weight-bearing)
2. Ilium- (hip bone; provide protection and a place for broad muscles to attach)
3. Femur- (leg; provide leverage)
4. Calcaneus- (The calcaneus is a roughly rectangular prism-shaped bone located inferior to the talus and posterior to the midfoot.; provide for weight-bearing
FUNdamental Bones (top-down)
pg13
Clavicle
scapula
sternum
humerus
radius
ulna
ilium
sacrum
pubis
femur
patella
fibula
tibia
Bones (hands,arms,elbows)
pg14
(HANDS)
phalanges
metacarpals
carpals
(ARMS)
radius
ulna
(ELBOWS)
radial head
trochlea
lateral epicondyle
medial epicondyle
olecranon
Bones (knees, ankles, and feet)
pg14
(KNEE)
lateral condyle
medial condyle
patella (kneecap)
tibial plateau
fibular head
tibial tuberosity
(FEET AND ANKLES)
ankle
hindfoot ( calcaneus, talus)
midfoot (tarsals)
forefoot (metatarsals, phalanges)
Bones (shoulder and hip)
pg15
(HIP)
acetabulum
ischial tuberosity
femoral head
greater trochanter
lesser trochanter
(SHOULDER)
acromion
glenoid
humeral head
greater tuberosity
lesser tuberosity
bicipital groove
Axial Skeleton
pg16
Consists of the spinal column, cranium (skull), and rib cage. The spinal column surrounds and protects the spinal cord, which is the central energy channel or Sushumna Nadi. It is the axis around which the poses of yoga revolve.
Appendicular Skeleton
pg16
Connects us with the world around us; the lower extremities form our connection to the earth, and the upper extremities in association with our senses, connect us with each other.
The Shoulder and Pelvic Girdle
pg17
SHOULDER: the yoke that connects the upper extremities to the axial skeleton. the seat of the brachial plexus, a collection of nerves that in association with the heart forms the basis for the fourth and fifth chakras.
*Composed of: scapula (shoulder blade), scapulothoracic joint, clavicle, humerus (upper arm bone), glenohumeral joint
PELVIC: the yoke that connects the lower extremities to the axial skeleton. The seat of the sacral plexus, a collection of nerves that forms the basis for the first and second chakras.
*Composed of: Iliac bones, sacroiliac joint, femur (thigh bone), hip joint
The Vertebral Column (top-down)
pg19
We determine the spinal curves by viewing them from the side. Kyphosis is a convex curve and lordosis is a concave curve. The following are the four normal curves;
1. Cervical
2. Thoracic
3. Lumbar
4. Sacrum
5. Coccyx
Joints
pg22-23
As with bones, the shape of joints reflects their function (and function reflects shape). Joints come in varying shapes depending on mobility in all planes and are useful for activities (such as walking and running or reaching in various directions).
For exampe: the hip joint is the ball and socket; the knees provide greater stability and allow for limited mobility. mobility of the spinal column comes from combining the limited movement of individual intervertebral joints as a whole.
Types:
1. Ball and socket
2. Hinge
3. Compressive
Joint-Reaction-Forces
pg24-25
Every action has an equal and opposite reaction. Muscular contraction and gravity create opposing forces across the joint surfaces, known as joint reaction forces. it is important to spread these forces over the greatest possible joint surface area
Joint Congruency
pg24
the fit of a joint’s articular surface. a joint it congruent when its surfaces fit together perfectly. Movement out of congruency focuses stress on a small surface area. a large force focused on a small area of articular cartilage can injure it, eventually causing degenerative changes.
How to avoid subluxing? What is it?
Some yoga postures have the capacity to sublux or take a joint into incongruent position. Avoid this by using the joints with a greater range of motion while protecting those joints with limited range of motion.
Joint-Reaction Forces- Applies
pg25
for example, the ball and socket joint of the hip has greater range of motion than the hinge joint of the knee. lotus posture (or padmasana) requires a large amount of external rotation of the hip joint to bring the foot into position on the opposite leg. the knee has limited capacity to rotate
Ligaments
pg26-34
what are they? fibrous connective tissue structures that link one bone to another at the joint. they serve to stabilize and also allow mobility.
Muscles and Tendons
pg36-43
Muscle Shapes
pg38-39
Movement
pg44-47
Definition: motion of the musculoskeletal system necessarily involves multiple joints, forces applied in many directions, and movement in many planes. a convention exists to describe the basic movements of the musculoskeletal system that can be useful in analyzing the form and function of the asanas.
Planes
pg44
1. Sagittal Plane: A sagittal plane or longitudinal plane, is an anatomical plane that divides the body into right and left parts. The plane may be in the center of the body and split into two halves (mid-sagittal (Links to an external site.)) or away from the midline and split into unequal parts (para-sagittal).
2. Coronal or Frontal Plane: A coronal plane (also known as the frontal plane) is any vertical plane that divides the body into ventral (Links to an external site.) and dorsal (Links to an external site.) (belly and back) sections.
3. Transverse Plane: The transverse plane or axial plane (also called the horizontal plane or transaxial plane) is an imaginary plane that divides the body into superior and inferior parts. It is perpendicular to the coronal plane (Links to an external site.) and sagittal plane
Pose with Movements
pg45
1. the front knee flexes
2. the front hip flexes
3. the back hip extends
4. the back foot rotates internally
5. the torso extends
6. the arms abduct
7. the forearms rotate internally
8. the next and head rotate
