Study of Myology

Question 1

Describe how limbering in a Vinyāsa flow supports muscular health and why?

Answer 1

Limbering warms up the body, creating hit in the body which inturn starts to create greater flow of blood and oxygen to the muscles.
Muscle Tightness and Tension
Chronically tense muscles contribute to poor posture and decreased blood circulation, which in turn can affect the functioning of our internal organs and systems as well as our mobility. Stretching in Āsana increases blood flow to the muscles thereby increasing blood flow to the muscle tissues, increasing nourishment reducing waste by-products in the muscle tissue.

Limbering is an essential aspect of a Yoga practice for a variety of reasons. Limbering warms the muscles, tendons, ligaments and joints and prepares the body for the postures that follow.
Most reported injuries related to Yoga are caused by practicing postures when the body is not warm enough, where the muscles and tendons are still cool, therefore traditionally Sūrya Namaskar variations are practiced warming the body first before moving into postures such as forward bends, twists and back bends, and inversions.

Question 2

Choose two (2) of your favourite postures and highlight the primary movement at each joint

Answer 2

Vrksasana
Standin gleg
• Gluteus Maximus,medius and Psoas work to balance the pelvis
• Quads straighten knee
• Calf muscles, peronei and tibialis anterior and toe flexors stablise the foot
Trunk
• Erector Spinae hold the spine upright
• Rectus abdominis tethers the rib cage
Shoulders and Arms
• Lower Trapezius draws the shoulders back
• Rhomboids and mid Traps draw shoulder blades toward the spine, opening the chest
• Upper Traps and Anterior Deltoids lift the arms
• Triceps straighten elbows

Ardha Chandrasana
Standing leg
•Psoas and Pectinus tilt the hop slightly forward
• The Rectus femoris and sartorius stabilizes the standing leg
• Quadriceps straighten the knee
• calf muscles contract to press the foot down
Raised leg
• Gluteus medius and minimus, tensor fascia lata lift the leg parrallel
• Psoas stops hips from swaying
• Quads traighten knee
• Tibialis anterior and peronei muscles stabilse the foot
Trunk
• Erector spinae deep back muscles bend the trunk

Question 3

Apply your understanding of the golgi tendon organ reflex and discuss your findings.

Answer 3

The Golgi tendon organ is a sensory receptor located where the muscle and tendon are joined and provides the sensory component of the tendon reflex. Its main function is to detect changes in tension within a muscle, and then signal the muscle to relax when the tension increases. This function is designed to protect the tendons from injury as muscles are attached to bones via tendons. This is different to the muscle spindle receptor, which is designed to detect change in both the length and tension within the body of the muscle and then signals the muscle to contract.

The GTO acts as a safety mechanism for the muscle and tendons. If the intensity of a muscular contraction or a stretch exceeds a certain critical point, an immediate reflex occurs to inhibit the contraction or stretch. As a result, the muscle instantly relaxes and the excessive tension is removed, and with it the possibility of injury as they ‘shut down’ the muscle to prevent injuries and without them the muscle or tendon could be torn from the bone/s they are attached to.