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Moksha YTT Exam 2 > Muscles of the Pelvic Girdle & Lower Limbs > Flashcards

Muscles of the Pelvic Girdle & Lower Limbs Flashcards

1
Q

Name 7 major muscles of the pelvic girdle and lower limbs?

A
  1. Psoas Maj & Min
  2. Gluteus maximus, medius & minimus,
  3. Tensor Fascia Lata (TFL)
  4. Hamstrings
  5. Pectineus
  6. Sartorius
  7. Quadratus Femoris
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2
Q

Where are the Psoas major located & how do they move?

Which poses would strengthen and stretch them?

A

Extends from thoracic spine to the femur.
It is a hip flexor

To Stretch - Cobra

To strenthen - Navasana - Boat

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3
Q

Where are the Gluteus Maximus located & how do they move?

Which poses would strengthen and stretch them?

A

Positioned: posterior of pelvis
An extensor, external rotator, and some abduction.
To Strengthen Virabhadrada III / Warrior III & Ardha Chandrasana / Half Moon
To Stretch: Forward Folds/ Uttanasana

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4
Q

Where are the Gluteus Medius & Minimus located & how do they move?

Which poses would strengthen and stretch them?

A

Located in posterior body.
Hip abduction, internal rotation.
To Strengthen: Setu Bandha Sarvangasana / Bridge
To stretch: Pada Rajakasana/ King Pigeon

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5
Q

Where are the Sartorius located & how do they move?

Which poses would strengthen and stretch them?

A

Spans from hip joint to the inner knee.
Hip Flexion, external rotation and abduction, Strengthened in Vrksasana / Tree
Stretched in Trikonasana/ Triangle

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6
Q

What is the longest muscle in the human body?

A

Sartorius.

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7
Q

Where are the Tensor Fascia Lata (TFL) located & how do they move?

Which poses would strengthen and stretch them?

A

Runs along the outer thigh.
Hip flexion, abduction and some internal rotation
Strengthened in Prasarita Padottanasana / Wide legged forward fold
Stretched in Dhanurasana / Bow

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8
Q

Where is the Pectineus & how does it move? How do you strengthen it and stretch it? (i.e. placement and movement).

A

Located on the medial thigh
A main hip adductor, flexion, and internal rotation of hip.
To Strengthen: Parivrtta Trikonasana / Revolved Traingle
To stretch: Sukhasana. Important for Mula Bandha.

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9
Q

Where are the hamstrings located & how do they move?

Which poses would strengthen and stretch them?

A

Located Posterior of thigh.
Creates flexion and extension of femur
To Stretch: Paschimottanasana / Seated forward Bend
To Strengthen: Natarajasana/ Dancer

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10
Q

Where are the Quadratus Femoris located & how do they move?

Which poses would strengthen and stretch them?

A

The square muscle at the top of the femur.
Externally rotates and adducts the hip
To strengthen: Garudasana /Eagle
To stretch: Baddha Konasana.

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11
Q

Name 3 āsana that increases flexibility of the hip joint

A

Baddha Konasana / Bound Angle
Balasana / Wild Child’s
Malasana / Garland

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12
Q

Name 5 poses to strengthen the lower spinal muscles.

A

Extended Triangle - latissimus dorsi, internal oblique, gluteus maximus & medius, hamstrings, quadriceps
Downward Facing Dog – Gluteus maximus
Cobra – hamstrings, Gluteus maximus
Sphinx - erector spinae, gluteal muscles, pectoralis major, trapezius, latissimus dorsi
Cat -Cow Flow - erector spinae, rectus abdominis, serratus anterior, gluteus maximus

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13
Q

How may a students’ practice change if they have lumbar spine injuries?

A

No twists or forward folds. Potentially can do very passive forward folds (i.e. supported) and hip movements would be helpful

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14
Q

Name 3 āsana to increase hamstring flexibility

A

Reclined Pigeon / Supta Kapotasana
Standing forward fold/Uttanasana
wide leggede forward fold/ Prasarita padottanasana

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15
Q

Why is pelvic stability so important to a student practicing āsana

A

to prevent excessive movement from destabilizing the pelvic joints. Unstable pelvic muscles can affect gait, balance, and load transfer during asana.

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16
Q

What is the primary hip flexor?

A

Psoas

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17
Q

What 4 muscles abduct the hip?

A

Gluteus Medius
Gluteus Minimus
Tensor Fascia Latae (TFL)
Sartorius

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18
Q

What poses are associated with hip flexion?

A

Forward folds

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19
Q

What is hip abduction?

A

Moving the leg away from the midline

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20
Q

What is hip adduction?

A

Drawing towards or across the midline

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21
Q

What pose includes hip adduction?

A

Garudasana, Eagle pose

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22
Q

What pose includes hip abduction?

A

Prasarita Padottanasana, Wide Legged Standing Forward Fold

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23
Q

What muscles adduct the hip?

A

Adductor brevis
Adductor longus
Adductor magnus
Adductor minimus
Pectineus
Gracilis

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24
Q

What muscles laterally/externally rotate the hip?

A

Piriformis
Gamellus
Obturator internus
Obturator externus
Quadratus Femoris

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25
Q

What poses are associated with external/lateral hip rotation?

A

Hip openers

26
Q

What muscles medially/internally rotate the hip?

A

Gluteus Medius
Gluteus Minimus
Tensor Fascia Latae (TFL)

27
Q

What is a pose with internal/medial hip rotation?

A

Garudasana, Eagle pose

28
Q

What muscles are involved in hip extension?

A

Hamstrings
Gluteus Maximus

29
Q

What poses are associated with hip extension?

A

Back bends

30
Q

What is Piriformis Syndrome?

A

A neuromuscular disorder where the sciatic nerve is compressed by the piriformis muscle causing pain, tingling and numbness in the buttocks and along the path of the sciatic nerve descending down the lower thigh and into the leg. Also from inactive glutes. Can have same symptoms as sciatica however with no spinal injury origin.

31
Q

What are the 4 major movements of the spine?

A

Flexion
Extension
Axial Rotation
Lateral Flexion

32
Q

What is flexion of the spine?

A

Bending forwards

33
Q

What is extension of the spine?

A

Bending backwards

34
Q

What is axial rotation of the spine?

A

Twisting

35
Q

What is lateral flexion of the spine?

A

Stretching to the side

36
Q

What are the five regions of the vertebral column?

A

Cervical
Thoracic
Lumbar
Sacral
Coccygeal

37
Q

Where is the cervical region of the vertebral column?

A

Neck

38
Q

Where is the thoracic region of the vertebral column?

A

Upper and middle back

39
Q

Where is the lumbar region of the vertebral column?

A

Lower back

40
Q

Where is the sacral region of the vertebral column?

A

Pelvis

41
Q

Where is the coccygeal region of the vertebral column?

A

Very bottom of the vertebral column

42
Q

How many cervical vertebrae are there?

A

Seven

43
Q

How many thoracic vertebrae are there?

A

Twelve

44
Q

How many lumbar vertebrae are there?

A

Five

45
Q

How many sacral vertebrae are there?

A

One bone consisting of five fused vertebrae

46
Q

How many coccygeal vertebrae are there?

A

One bone consisting of usually four fused vertebrae

47
Q

What asana creates flexion of the spine?

A

Forward bends eg. Paschimottanasana

48
Q

What asana creates extension of the spine?

A

Back bends eg. Ustrasana

49
Q

What asana creates axial rotation of the spine?

A

Twists eg. Parivrtta Anjaneyasana

50
Q

What asana creates lateral flexion of the spine?

A

Lateral flexing poses eg. Parighasana

51
Q

What is the primary curve?

A

The thoracic and sacral curvatures of the spine formed in the womb

52
Q

What asana create a primary curve?

A

Balasana and forward bends

53
Q

What is a prolapsed disc?

A

This is where the nucleus pulposus bulges out through a weakness in the outer part of the intervertebral disc

54
Q

How does a prolapsed disc effect asana practice?

A

Standing twists such as Parivrtta Anjaneyasana, should be avoided as disc related injuries are most likely to occur when there is flexion paired with axial rotation. Lateral flexing postures are not advised as this movement increases pressure on the spinal discs.
If acute, back bends are contraindicated as they cause too much compression in the spine.

55
Q

What is sciatica?

A

Nerve root pain of the sciatic nerve, caused by a prolapsed disc pressing on the sciatic nerve

56
Q

What is scoliosis?

A

Abnormal lateral curvature of the spine to either left or right

57
Q

What is osteoporosis?

A

An age related disorder characterized by decreased bone mass and increased susceptibility to fractures

58
Q

What is osteoarthritis?

A

The most common form of arthritis it includes loss of cartilage, overgrowth of bone and the formation of bone spurs.

59
Q

What is hyperlordosis?

A

The inward curve of the spine is exaggerated (sway back)

60
Q

What is hyperkyphosis?

A

The outward curve of the spine is exaggerated (hump back)

61
Q

How does sciatica effect asana practice?

A

Forward folds are contraindicated as they take the lumbar spine out of its natural position.
Lateral flexion postures are also contraindicated as they place too much pressure on lumbosacral area.
If acute, back bends should not be practiced due to the increased compression of the lumbar spine.

Moksha YTT Exam 2 (17 decks)

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