Yoga Anatomy Flashcards
Medial
Closer to the midline
Lateral
Further from the midline
Proximal
Nearer to the point of origin (or of the attachment of the limb to the trunk)
Distal
Further from the point of origin (or attachment of the limb to the trunk)
Deep
More exclusive to describing one muscle in relation to another
Sagital Plane
plane divided the body vertically into right and left. The only movements in the sagittal plane are flexion and extension
Coronal/Frontal Plane
divided the body vertically into anterior and posterior. The only movements in the coronal plane are abduction and adduction.
Horizontal /transverse
divides the body horizontally into superior and inferior. Movements in this plane are rotation and supination/pronation. Most arm positions in asanas use external rotation of the humerus and pronation of the forearm.
Flexion
When the angle of a joint such as the elbow or knee is narrowed, the movement is described as flexion. Also think of fetal position/child’s pose, uttanasana.
Extension
The opening up of such joints, increasing the size of the angle. Locust pose.
Abduction
Moving away from the midline
Adduction
Moving toward midline
Medial Rotation
When the rotation results in the anterior surface of the limb rotating toward the midline. The opposite is lateral rotation.
Supination
The act of turning the palm to face forward. Pronation is the opposite.
Inversion
Turning the sole of the foot to face medially. Eversion is the opposite
Concentric
(isotonic): the muscle shortens in overcoming resistance.
Eccentric
(isotonic): the muscle lengthens while resisting gravity. Eccentric contractions modifies, smoothes, or puts the brakes on a movement.
Static
(isometric): muscular force occurs but there is no change in muscle length.
What does the diaphragm do on exhalation?
relaxes and moves back up into a dome shape. The pressure in the thoracic cavity is increased and the breath is forced outward. The natural elastic recoil of the lungs helps this process.
What does the diaphragm do on inhalation?
Contracts and moves down. As the diaphragm contracts and flattens, the thoracic cavity expands in volume. As the pressure in the thoracic cavity has now decreased, air is drawn into the body from high to low pressure.
Name a pose that would be important to cue the knee
Warrior I • Warrior II (cue that the knee doesn't do anything but flex and extend because it's a hinge joint) • Garudasana • Utkatasana • Uttita parsvo konasana • Anything where the knee is flexed
What is the optimum position of the pelvis in back bends?
Neutral pelvis gives more length in the spine
Name 2 asanas that STRENGTHEN the hip flexors muscles
- Navasana
- Utkatasana
- Uttita Hasta Padagustasana A
Name 2 asanas that STRETCH the hip flexor muscles
- Anjaneyasana (low lounge)
- Dhanurasana (Bow pose)
- Siva Natrajasana
Name 2 muscles that are hip flexors
- Psoas
* Erectus Femeris
What poses would you modify for acute disc herniation?
- Use blocks
- Forward bends with blocks (Utanasana, Pascimotanasana)
- Putting a blanket under your butt for an anterior tilt
Baddha
Bound
Vinyasa
Move in a special way (with intention/attention), flowing sequence
Pranava
cosmic hum of the universe “OM”
anga
limb
angustha
big toe
janu
knee
mukha
face
pada
foot
sirsa
head
sava
corpse
hasta
hand
adha
down
kona
angle
parivritti
twist/revolved
pascima
back, rear, west
utthita
raised or extended
urdhva
upwards
viparita
inverted
eka
one
dvi
two
tri
three
catur
four
panca
five
asta
eight
sarva
all
ardha
half
bhujanga
cobra
kapota
pigeon
matsya
fish
mayura
peacock
simha
lion
salabha
locust
svana
dog
ustra
camel
vrcika
scorpion
gomu
cow
marjari
cat
baka
crow
beka
frog
bala
child
Brahman
the universal self
bhatki
devotion, one of the four paths of yoga
asana
posture, seat, 3rd limb of yoga
ananda
joyfulness, bliss
akasha
space, ether or sky (one of the Pangha Maha Bhutas or 5th elements in yoga)
avidya
ignorance (one of the 5 chitta vrttis)
abhyasa
practice, effort
pranayama
breath control (prana = energy, breath; yama = stretch/control), 4th limb of yoga
puja
worship
japa
spiritual discipline involving the meditative repetition of a mantra
parsva
side
utkata
might, fierce
dukkam
suffering
sukkam
happiness/ease
hala
plow/poison
bandha
lock; physical locks that are applied to hold, tighten or lock the energy in the body so it may be redirected to other specific channels in the subtle body. Traditionally there are four bandhas used in hatha yoga: Jalandhara Bandha (chin lock), Uddiyana Bandha (abdominal lock), Moola Bandha (perineum lock), Maha Bandha (application of all of the above locks)
danda
staff
padma
lotus
tada
mountain
surya
sun
vrksa
tree
candra
moon
virabhadra
warrior
vira
hero
What is Anatomy
It is the structure of the body - the various body parts and how they are formed
What is physiology
The function of the body parts and what they do
What are the four components/systems that make up the physical body?
Muscular system
Skeletal system
Nervous system
Connective tissues
What does the sagittal plane refer to?
Dividing the body into left and right parts
Movements will be up and down, flexion and extension
Superior
Above the head
Inferior
Below the head
Purpose of Twists and revolving - Parivritti
- Twisting postures create rotation between the vertebral bodies of the spine
- They build strength & flexibility in the deep and superficial spine and abdominal musculature, maintain elasticity of the intervertebral discs and ligaments
- Massage, compress and stretch the mid torso - where the kidneys, adrenals, liver, gallbladder, spleen, Pancras and stomach are located thus stimulating digestion and elimination
- Adjust relationship between shoulder & pelvic girdles and the spine
- Strengthen & stretch deep & superficial musculature that bind the head, shoulders, arms and the pelvis and legs to the spine.
Backward bend - purvatana
- Stretch and strengthen front of torso, shoulder and pelvic girdles, legs
- Strengthen the musculature of the back - sometimes this is more important than the stretching
- Stretch and strengthen the iliopsoas muscles, diaphragm and intercostal, anterior muscled which bind the shoulder girdle to the spine, anterior muscles of the legs
- Strengthen superficial and deep muscles of the back, which contract as we bend backwards
- Strengthen posterior muscles of the shoulder girdle, and stretch abdominal organs, relieving visceral compression, gently compress the kidney area, stimulating its functions
- Stretch anterior muscles of the neck and throat, activating thyroid and thymus glands.
Forward bends - Paschimatana
- Strength and stretch the back of the spine and the deeper muscles, lumbo sacral spine, upper back, shoulder girdle, pelvic girdle, legs and hamstrings
- Strengthen abdominal muscles - which contract as we move/bend forward
- Gently compress the abdominal organs - stimulating their function
Root Chakra
1st Chakra
Red - strength, stability
Muladhara
‘I am’…
Sacral
2nd Chakra Svadhishtana Orange Sensuality and pleasure ‘I feel’
Solar Plexus
3rd Chakra Mauipura Yellow Strength and determination ‘I do’
Heart
4th Chakra Green Anahata ‘I love’ Serenity and love
Throat
5th Chakra Vishudda Blue Communication and creativity ‘I talk’
Third Eye
6th Chakra Anja ‘I see’ Intuition Light purple/blue
Crown
7th Chakra Sahasrara Purple Knowledge ‘I understand’
Tadasana/samasthiti
Mountain Pose
Surya Namaskara
Sun Salsutations
Padangusthasana
Pad-an-goosh-tahs-anna
Forward fold with peace fingers toe grip
Padahasthasana
Pada-hastas-anna
Forward Fold with hands under feet
Parsvottanasana
pyramid pose
Prasarita padottanasana
A
B
C
Wide legged forward fold
A hands on floor
B hands on waist
C head on floor
Paschimottanasana
A
B
Forward fold
A with toe grip
B with strap
Janu Sirsasana
Head to Knee Pose
Upavishta Konasana
Seated wide legged angle pose
Utkatasana
Chair Pose
Uttanasana
Standing Forward Bend
Samasthiti
Standing In Prayer
Uttita Hasta Padangusthanasana
Extended hand toe pose (standing with leg extended)
Vrksanana
Tree Pose
Gurudasana
Eagle Pose
Natarajasana
Dancer Pose
