Key Muscles Of Yoga Flashcards
A lack of healthy stress on the bones causes what to happen?
The bones to weaken
What do long bones provide?
Leverage and the body to move deep into postures
What do flat bones provide?
Protection, stability, a place broad muscles can attach to
Asana
Sanskrit word for yoga pose
A comfortable effortless position happens when
we align the long axis bones with the direction of gravity (forward fold, and comfortable seat)
Deep sockets ->
support weight
Shallow sockets ->
provide a range of motion
Medial
closer to the midline of the body
Lateral
Away from the midline
Proximal
Closer to the trunk or midline
Distal
Away from the trunk or midline
Superior
Above or toward the head
Inferior
Below or away from the head
Anterior
Toward the front of the body
Posterior
Toward the back of the body
Ventral
On the front of the body
Dorsal
On the back of the body
Superficial
Toward the skin
Deep
Inside the body
Axial Skeleton consists of
Spinal Column, cranium (skull), and rib cage
Appendicular Skeleton
Connects us with the world, lower extremities form a connection to the earth and the upper (with senses) connect us to each other
What is the axis around which yoga poses revolve?
Spinal Cord - protected by the spinal column
The Shoulder Girdle Consists of
The scapula (shoulder blade), scapulothoracic joint, clavicle, sternoclavicular and acromioclavicular joints, humerus (upper arm bone), and glenohumeral joint
The Pelvic Girdle Consists of
Iliac bones
sacroiliac joint
femur (thigh bone)
Hip joint
What is the yoke that connects the upper extremities to the axial skeleton?
The shoulder girdle
What is the yoke that connects the lower extremities to the axial skeleton?
The pelvic girdle
The shoulder girdle is the seat of what?
the brachial plexus
The pelvic girdle is the seat of what?
the sacral plexus
Brachial Plexus
collection of nerves (with the heart) forms the basis of the fourth and fifth Chakras
Sacral Plexus
collection of nerves that forms the basis for the first and second Chakras
Kyphosis
a convex curve of the spine
Lordosis
a concave curve of the spine
Scoliosis
sideways curvature of the spine
Tendon
attach muscle to bone
Ligament
Attach bone to another bone
Fascia
form of dense connective tissue - located beneath the skin and around muscles and organs
Superficial Fascia
located immediately deep to the skin and covers the entire body
Deep Fascia
surrounds muscle bellies, holding them together and separating them into a functional group
Bursa
The small fluid-filled sac that reduces friction between two structures-primarily around joints
Nerve
bundle of fibers that uses chemical and electrical signals to transmit sensory and motor information from one body part to another
What are the two distinct parts of the nervous system?
Central and Peripheral
Central Nervous System
the body’s master control unit
Peripheral Nervous System
the body’s link to the outside world
The Central Nervous System is made up of?
The brain and the spinal cord
What is the function of the peripheral nervous system?
to transmit information back and forth between the CNS and the rest of the body
What does the Peripheral Nervous system consist of?
The motor and sensory roots of spinal nerves, plexuses and ganglia.
What is under the Peripheral Nervous system?
Autonomic, parasympathetic, and sympathetic nervous system - also Somatic
Yoga affects
the nervous system and parasympathetic NS
Autonomic Nervous System
regulates involuntary bodily processes: heart rate, respiration, digestion, pupil contraction, operates automatically without conscious direction
The nervous system mimics which energetic system in yoga and other ancient medicine?
Accupunture/ Nadis
A student with neuropathy could have a difficult time in which parts of yoga class?
Equanimity (standing sequence) -Balancing/feeling their feet
What is the spinal cord?
a column of nerves between the brain and peripheral nervous system
The brain is divided into three major parts?
lower part or hindbrain, the midbrain, and the forebrain
Sympathetic Nervous System
Aka Flight or Fight - mobilizes bodily resources in response to a threat by speeding up the heart rate and respiration and drawing stored energy from body reserves
Parasympathetic Nervous System
replenishes bodily resources by promoting digestion and slowing down other bodily processes - “slow exhales”
Somatic Nervous System
carries sensory information from sensory organs to the central nervous system (CNS) and relays motor (movement) commands to muscles; controls voluntary movements
Cartilage
found in all joints, absorbs shocks while also helping to reduce friction between the bones and joints
Can Cartilage be repaired?
Almost no blood supply to cartilage so repair is almost impossible
How does Cartilage wear out?
Overuse, improper use, and aging, eventually results in bone and bone - painful
Muscles
attached to bones assists in the movement of the body
Lymph Node
collect lymphatic fluid from lymphatic vessels - located throughout the body - function to release/eliminate debris and toxins from he body
Joint
meeting places of two bones joining together such as your knees, elbows, ankles, and wrist
Diaphragm
A major muscle in breathing is dome-shaped and located right under the ribcage below the sternum
What separates the respiratory organs and heart from the digestive organs?
The Diaphragm
A weak diaphragm will signal
weak breathing - role in pranayama is paramount
Pound for pound, bone is a strong as steel and x stronger than the same quantity of reinforced concrete?
3
How many bones are in the human body?
270 (at birth) 206 (by adulthood)
How can adults improve bone density as the body ages?
Yoga/weight-bearing
In yoga the ____ is everything.
The spine
How many bones make up the cervical vertebral column?
7
How many bones make up the thoracic vertebral column?
12
How many bones make up the lumbar vertebral column?
5
How many bones make up the sacral vertebral column?
5
How many bones make up the coccygeal (coccyx) vertebrae column?
4
The 5 Sacral vertebrae are fused to form the?
Sacrum
The lower 3/4 are commonly fused in the
coccygeal or coccyx - tailbone
How many vertebrae in the spine?
33
The spine is divided into (4) sections named for the regions of the body:
cervical, thoracic, lumbar, sacral
These 4 sections correspond with:
the four curves in the spine
Children have __ vertebrae and adults have ___
33, 26
An infant is born with a spine in a __ curve?
C
We have to make sure to connect the head into the spine so that in movement,…
the head does not fall but stays connected and supported by the spine
The Cervical movement is:
in all directions, flexion (tuck), extension (lift), side bending, and rotation - due to the horizontal shape of vertebral facets
The Thoracic movement is:
in all planes but less than the cervical spine. as we go up the T spine the rotation increases with the most rotation in the upper ribs and thoracic vertebrae
The lumbar movement is:
the movement of flexion and extension are fullest but rotation is prevented - caused too much torsion on the discs
The sacrum movement allows us
to move or wag our tails like a dog or cat
Movements between the individual vertebrae take place at the:
discs and the joints between the paired articular processes of the vertebral arches
Discs act as
shock absorbers
Discs relieved of pressure when
we are supine
What are the iliopsoas
the muscle of the soul
In the body, the spine is like the
Dharma (to uphold, support, sustain)
The vertebral column or backbone is a:
long curved pillar
The vertebral column is composed of
segments called the vertebrae, connected by ligaments, and fibrocartilaginous discs
What is the function of the spine?
weight-bearing, to protect and allow movement in the spinal cord and internal organs of the torse and pelvis
How many named muscles are in the human body?
more than 639
At the end of the muscle is a
tendon which attaches the muscle to the bone
Are the only tissue in the body that has the ability to contract and therefore move the other parts of the body
Muscles
What is the function of the muscles?
Main-movement secondary for posture and body position
