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Vinyasa Yoga Teacher Training > Anatomy - Lower Body > Flashcards

Anatomy - Lower Body Flashcards

1
Q

Foot consists of…

A

26 bones and 31 joints (tarsals, metatarsals, phalanges)

> 100 muscles, tendons, ligaments

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2
Q

Movement of the feet

A
  • inversion (turning the foot inwards)
  • eversion (turning the foot outwards)
  • dorsiflexion (flexing the foot towards the knee)
  • plantarflexion (pointing the toes, away from the knee)
  • pronation (inner arch dropping towards the floor, often happens with flat feet)
  • supination (outer arch dropping towards the floor, often happens with high arches)
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3
Q

Function of the foot

A
  • bear the weight of the entire body

- performing the dynamic movements necessary for walking, running

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4
Q

Movement of the ankle joint

A
  • hinge joint: purely dorsilexion and plantarflexion happen here
  • subtalar joint (below ankle joint): produces eversion and inversion, supination and pronation
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5
Q

Function of the arches of the foot

A
  • bear the weight of the body

- absorb shock produced by movement

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6
Q

3 bones that form the ankle joint

A
  • tibia (shinbone)
  • fibula (of the leg)
  • talus (of the foot)
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7
Q

4 knee ligaments

A
  • ACL (anterior cruciate ligament)
  • PCL (posterior cruciate ligament)
  • MCL (medial collateral ligament)
  • LCL (lateral collateral ligament)
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8
Q

Patella

A

Kneecap

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9
Q

Meniscus

A

C shaped cushion for movement & shock absorption in the knee

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10
Q

Yoga & knees

A

Asanas put healthy stresses on the knee and build strength in the muscles around (quadriceps and hamstrings)

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11
Q

Example of anterior tilt of pelvis

A

Hips moving forward, creating an arch in the lower back.

Cow pose, bridge pose

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12
Q

Example of posterior tilt of pelvis

A

Hips moving backward, creating a slight rounding in the lower back.

Cat pose, forward fold

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13
Q

Function of the psoas

A
  • flexes the knee

- lifts the leg at hip joint (flexion)

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14
Q

4 quadriceps

A
  • rectus femoris
  • vastus intermedius
  • vastus lateralis
  • vastus medialis
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15
Q

Function of the quadriceps

A

Straightens the leg at knee joint (extension)

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16
Q

3 hamstrings

A
  • semitendinosus (inner side)
  • biceps femoris (at the center)
  • semimembranosus (outer side)
17
Q

Function of the hamstrings

A
  • at knee joint: bending (flexing) the knee, rotate tibia at the flexed knee
  • at the hip joint: extends the leg (kicking the leg back)
18
Q

2 hip flexors

A
  • iliopsoas (psoas)

- rectus femoris

19
Q

Function of the hip flexors

A

Lifts the leg at hip joint (flexion)

20
Q

5 adductors

A
  • pectineus
  • adductor longus (longest)
  • adductor brevis (shortest)
  • adductor magnus (largest)
  • gracilis
21
Q

Function of the adductors

A
  • brings the leg to the midline
  • assists with hip flexion
  • internal rotation of the leg
  • affects the positioning of pelvis by pulling down at the front (anterior tilt)
22
Q

4 abductors

A
  • gluteus maximus (extension and external rotation)
  • gluteus minimus
  • gluteus medius (important for stability)
  • piriformis (and other deep gluteus below)
23
Q

Function of the abductors

A
  • brings the leg away from the midline
  • externally rotate the hip
  • affects positioning of the pelvis by pulling down at the back with hamstrings and abdominals (posterior tilt)
24
Q

3 arches of the foot

A
  1. Anterior transverse arch
  2. Medial longitudinal arch
  3. Lateral longitudinal arch

Formed by tarsal and metatarsal bones, supported by the ligaments and tendons in the foot.

Potential issues: high arches / flat feet

25
Q

Movement of the knee

A
  • flexion (bending the knee)

- extension (straightening the leg, extending the knee)

26
Q

Hip joint

A

connects the femur bone to pelvis

27
Q

Pelvis

A
  • supports the weight of the body in static and dynamic situations
  • retains balance, posterior vs. anterior tilt
28
Q

SI (sacroilliac) joint

A

creates a stable base for the spine, allows body to maintain its upright position. Centre of gravity.

29
Q

Movements from the hip joint

A
  • flexion: lifting the leg
  • extension: kicking the leg back
  • adduction: bringing the leg to midline
  • abduction: taking the leg away from midline
  • internal (medial) rotation: turning the leg inwards
  • external (lateral) rotation: turning the leg outward

Vinyasa Yoga Teacher Training (18 decks)

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