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Anatomy of Asana I
Yoga Space Teacher Training 2016
+ Pelvis and Sacroiliac Joint
+ The Bones■ Pelvis■ Ilium■ Ischium■ Pubis
■ Sacroiliac Joint
+ The Movements
■ Fused Joint■ Strongest joint in the
body. ■ Contention regarding
movement – possibly < 5 degrees.
■ Primary Function■ Weight Transference
+ Parivrtta Trikonasana Revolved Triangle Pose
+ In Asana
■ Possible pain source.■ Particularly during Pregnancy. ■ Increased movability with
relaxin.
■ Function:■ ‘Central hub’ of the body. ■ Deep abdominal organs within.■ Kundalini-Energy origin.
+ In Asana
■ Minimal movement of the pelvis■ Pain related to increased sensitivity of the structures
around the pelvis.■ Functional Relevance in link with influence and
connection into LumboPelvic Motion
+
The Spine
+ Intro I■ Most commonly discussed region■ Personal Practice■ Teaching
■ Frequent source of discomfort amongst yoga practitioners
■ Lots of misconceptions & ‘fear’ around the spine– change in recent evidence regarding posture & ‘core’
■ Different students – different focus points■ Generally ‘stiff’ new to yoga■ Advanced practitioner – ‘hypermobility’
+ The Bones
■ Spine■ 3 natural curves■ Kyphosis &
Lordosis■ 5 components■ Cervical ■ Thoracic■ Lumbar■ Sacral■ Coccyx
■ Pelvis■ Sacroilliac Joint■ Acetabulum
■ Hip■ Femoral Head
+ The Movements
■ “The spine loves movement!”
■ Spine■ Flexion, Extension■ Lateral Flexion■ Rotation■ Traction & Compression
■ Pelvis■ Anterior Pelvic Tilt■ Posterior Pelvic Tilt
+ Movements II■ Hips ■ Acts as the fulcrum of movement for the pelvic anterior/pelvic
tilt■ Flexion with Anterior Tilt■ Extension with Posterior Tilt
■ Combination of movements at these separate areas will allow for the ‘flexibility’ we see in asana■ Usually various components – ■ The lack of consistent spread will lead to increased injury risk
+■ Front■ Rectus Abdominis■ Transverse Abdominis■ Internal Oblique■ External Oblique
■ Hip ■ Flexors■ Iliopsoas■ Hip Flexors
■ Extensors■ Hamstrings■ Gluteals
Muscles
+ The Global Muscles■ Psoas■ Quadratus Lumborum■ Erector Spinae■ Rectus Abdominis■ Obliques
+ The “Core” ■ Old School: ■ Excessive focus Rectus Abdominis.■ Significant Negative Consequences!■ Incontinence:■ 1/3 Women■ 1/10 Men.
■ Relevance of Rectus Abdominis to function?■ Yoga Presence?
+ The “Core” II ■ The Real Core?■ Moola Bandha - Root Lock - Pelvic Floor■ Uddiyana Bandha - Lower Abdominals -
Transverse Abdominis. ■ Multifidus.■ Diaphragm.
■ Need for individual activation?■ Automatic Activation
during “Neutral Zone” and when stabilising.
+ Muscles II ■ Bandhas■ Mula Bandha (Pelvic Floor)■ Uddiyana Bandha (Lower Abdominals
– Transverse Abdominals and Obliques).
■ Co-Contraction & Compressive Load■ As required – Body Awareness■ Negatives of constant high level
contraction■ Different practitioners – ■ Stiff & compressive■ Hypermobile
+ The Core
■ Co-Contraction needs Co-Relaxation■ The Fist
■ Individual Muscle Training is Out■ Training of writing, music etc. ■ Synergistic Training – Global Training■ The Spine no Different
+ Posture■ Is there an “Ideal Posture” or an “Ideal Zone”■ Differing Beliefs vs. Latest Evidence.
■ Don’t want to be locked into one position■ Ability to distribute load■ Reduce “Global Muscle Activation” in place for “ Local Muscle
Activation”■ Commonly Excessive Spine Strength and Inadequate Leg
Strength. ■ Dissociation.
■ Dissociation Activity.■ Yoga Integrated.
+ Posture
■ “Why is this relevant?”■ Sway Back■ Posterior Tilt with Hip Extension■ Shoulders Posterior to Pelvis■ Hyperlordotic■ Anterior Tilt with Hip Flexion■ Tightness _ _ _ _ _ ■ Weakness _ _ _ _ _
■ Flat Back
+ Drop Back to Backbend – Urdhva Danurasana
+ Anatomy of Asana
■ Driving of lumbar extension – ■ Looking at Salabasana (Locust Pose) – ■ Where are they driving their ‘hip extension from?’■ Excessive emphasis on lower back?■ TEST – ■ Towel underneath hip – block anterior tilt of pelvis – look
at change in movement – how much was generated from lumbar extension?
+ Upward and Downward CatDissociation 4pt
+ Integration to Asana
■ Postural Standing – Hyperlordotic■ Driving movement from the lumbar spine and not through
pelvic posterior tilt and ■ Asana – Looking at Hip Extension & Posterior Pelvic Tilt
as movement generator vs. Generating it through excessive Lumbar Extension ■ Cat – Single Leg Lift –■ Movement from ?
■ Down Dog – Single Leg Lift – ■ Movement from?
■ Moving to Drop-Backs –■ Movement from ?
■ PRACTICE – Groups of 3
+ In Asana■ Yogic ■ Sushumna channel
carrying life-force/pranic energy.
■ Back pain■ Common motivator for students to
start yoga. ■ Commonly a provocative
movement pattern – Flexion vs. Extension
■ Type of pain?
+ In Asana - Lengthening■ Psoas Lengthening:■ Anjaneyasana/Crescent Moon Pose. ■ Supta Virasana/Reclining Hero Pose.
■ Quadratus Lumborum Lengthening:■ Janu C/D – keeping pelvis back – Lats and Q.L. ■ Side Lengthening from Sukhasana or Balasana.
+ Pathology
■ ‘Sensitivity’■ Anterior Structures■ Disc■ Provoking Movement – Flexion■ ‘% of People with an Asymptomatic Disc Bulge – Study
Scan of 1000’■ Disc Bulges are like Wrinkles
■ Posterior Structures■ Facet■ Nerve Compression
+ In Asana■ Postures which may place some risk on the spine?■ Actual Risk?■ Relative link between radiography findings –i.e. disc degeneration
and arthritic changes. ■ (Abdelilah el Barzouhi, 2013)■ 283 participants – randomized trial■ Nil correlation between presence of disc herniation and
favorable or non-favorable outcome ■ Around 50% of individuals have a disc herniation and are
ASYMPTOMATIC.
■ Relevance of findings and of structural changes??■ (RT BENSON, 2010) Even in Massive Prolapsed Discs – similar
findings at 4 & 10 years
+ Summary
■ Avoid a ‘one size fits all’ cueing to your class■ Effects of compressive loading of co-contraction on
peripheral joints and in particular the spine■ If adjusting – think■ Why? What is your goal?■ Obtaining the Asana?■ Relief of Symptoms? ■ Observe First?
+
The Shoulder
+ Intro
■ Frequently discussed joint complex■ Differences between different types of yoga
students & general population■ Hypermobility/generally lax vs. stiff.
■ Flexor vs. Extensor Bias – Pushing vs. Pulling
+ The Bones
■ Shoulder Complex vs. Glenohumeral Joint
■ Humerus■ Humeral Head
■ Scapula (Shoulder Blade)■ Glenoid
■ Clavicle
+ Bones II
■ Clavicle ■ Only bone connection upper limb to the axial skeleton
■ Sternum■ With clavicle forming the rotational sternoclavicular joint
+ The Movements
■ Glenohumeral Joint – Ball & Socket■ Abduction■ Adduction■ Flexion■ Extension■ External Rotation■ Internal Rotation
■ Practice observing in Asana
+ The Movements II
■ ScapuloThoracic ■ Upward/Downward Rotation■ Anterior/Posterior Tilt■ Elevation/Depression■ Protraction/Retraction
■ It’s position forming the foundation for GHJ movements.
■ ‘The ‘pelvis’ of the upper body’■ Force transmission between torso and earth
+ Movements III■ Scapulohumeral Rhythm■ The combination of movements at the scapulothoracic
and glenohumeral joints■ Allows Flexion/Abduction■ Through Upward Rotation of scapulae and thus glenoid
■ 1/3 STJ & 2/3 GHJ■ Maladaptive changes – loss of smooth control■ Pathology – Reduced Space - Impingement
+ The Muscles
■ Shoulder Flexors■ Pectoralis■ Shoulder Abductors■ Deltoid■ Shoulder Extensors■ Posterior Deltoid■ Triceps
+ Rotator Cuff■ 4 Muscles ■ Dynamic stability – reinforce lack on inherent stability in
GHJ■ Weakness & pain/impingement■ Most common – Supraspinatus■ Location
■ Internal rotation & External Rotation■ Rotator Cuff Injury – ■ Asymptomatic Prevalence – ■ >30 19% Partial Tear – 15% Full Tear■ Assumption that ‘pathology’ = pain.
+ The Muscles II
■ Internal Rotators■ Teres Major■ Pec Major
■ Dynamic Stabilisers■ Rotator Cuff
■ External Rotators■ Infraspinatous■ Teres Minor
+ The Muscles III ■ Scapulothoracic Joint (STJ)■ Scapula – bony connection via GHJ
& ACJ■ STJ - Different Joint – no bony
connection with rib cage/thoracic spine
■ Upward Rotators■ Upper Trapezius■ Serratus Anterior
■ Downward Rotators■ Rhomboids■ Lower Trapezius
+ Integration to Asana■ Adho Mukha Svanasana (Downward-Facing Dog Pose)■ Observe IR vs. ER■ Needing to ER most common■ Practice Cat Pose■ Plank to Down Dog■ Some Loss
■ Scapula shift■ Stiff vs. lax students
■ ER Progression – ■ Urdhva Mukha Svanasana (Upward Facing Dog)■ Plank ■ Forearm Pronation to compensate
■ Breaking some previous sitting habits – IR & Pronation
+ In Asana II■ Rotator Cuff:■ Main Function: Stabilising Humeral Head. ■ Internal vs. External Rotation.■ Subscapularis only internal rotator –
functional use in Parsvottanasna. ■ Greater Tuberosity and Impingement:■ Practical Implications:■ Adho Mukha Svanasana■ Rolling the shoulders out.
■ Surya Namaskara■ Observe Thumb Position – IR vs. ER.
+ Integration into Asana II■ Posture ■ Neutral zone between complete slump – and military erect
posture■ Happy medium■ End range extreme holding■ Lack of body awareness■ Passive extreme or Active extreme?
■ ‘Passive’ Common ■ Correction through ‘opening & lengthening’ and reverse
strengthening. ■ Thoracic extension progressions■ Caution Yogis not to become ‘Active Extreme’
+ Integration to Asana III
■ Ustrasana (Camel Pose) - ■ Shoulder Extension & Thoracic Extension■ Passive positioning – constant thoracic flexion &
shoulder internal rotation■ Anterior vs. Posterior loading in yoga■ Strengthening extensors■ Lengthening of flexors
■ Salabhasana (Locust Pose)■ Thoracic extension + shoulder extension■ Lumbar hinging – avoid
+ Integration to Asana IV ■ Sarvangasana (Shoulderstand)■ Shoulder Extensor Group
■ Components■ Upside Down – Shoulder ………….. ■ Much more than everyday life – towards 90 deg.■ Chest collapse and shoulder internal rotation – drive into
external rotation■ Progress – ■ Setu Banda Sarvangasana (Bridge Pose)
+ Integration to Asana VI
■ Strengthening progression – Upper Trapezius and Serratus ■ Cat Rounding – ■ Upward Rotation/Protraction of the Shoulder Blades■ Progress through single arm lifts
■ Gradual Loading – ■ Cat – Plank – Down Dog - Single Leg Lifts■ Look for anomalies in fatigue – preferential weight bearing etc.
+ Pathology
■ RC Tear■ Increase control/endurance and strengthening – Adho
Mukha Svanasana
■ Bursitis■ Frozen Shoulder – Adhesive Capsulitis■ Advance Practitioners – ■ Increased Laxity/Hypermobility■ Increased ‘posterior translation’■ Posterior cuff stretches?!
+ Pashchima Namaskarasana – Reverse Prayer Pose
+
■ Smooth shoulder movement:■ Requires endurance, flexibility and correct
neuromuscular control of the rotator cuff and the scapulothoracic musculature.
■ GHJ: ■ Ball and Socket: ■ Flexion/Extension – Abduction/Adduction –
Internal and External Rotation. ■ Most commonly dislocated joint:■ Occasionally with inappropriate or excessive
force in Urdhva Dhanurasana/Backbend.
+
The Elbow
+ The Bones
■ HumeroUlna Joint■ Distal humerus and proximal
ulna
■ RadioUlna Joint■ Radius■ Ulna■ 2x Joints:■ Distal■ Proximal
+ The Movements
■ HumeroUlna Joint: ■ Flexion and Extension.
■ RadioUlna ■ Pronation and Supination.
+ The Muscles
■ Biceps■ Triceps■ Pronator Teres■ Supinator
+ Asana
■ Gradually building strength■ Utilise modifications – understand gradual progression – even
for ‘simple’ transitions■ E.g. Plank/Chaturanga/Urdhva Mukha Svanasana (Upward
Facing Dog)■ E.g. Knees or chairs etc■ Progressions■ Maintain as much of original alignment as possible ++
■ 2-3 minimum per week for change
+ Asana
■ Practical Implications:■ Observe for elbow hyperextension in
Adho Mukha Svanasana and other forearm loading poses.
■ Pincha Mayurasana: Feathered Peacock Pose. ■ Co-contraction■ Difficulty maintaining pronation.
+ Asana II
■ Length■ Gomukhasana■ Triceps tightness■ Elbow and shoulder extensor■ Needing shoulder and elbow flexion ++■ Belt variation
+ Anatomy & Asana III
■ Teachers – ■ Adjustments■ Utilising all components of the upper limb,
gripping through the wrist, elbow flexion and shoulder retraction.
■ Gripping/Pulling■ Upavista Konasana – Wide Angled Seated Forward
Bend■ Thread the Needle■ Padangusthasana – Big Toe Pose
+ Elbow Pain■ Pushing Pain■ Changing loading through the elbow■ Coactivation – increasing biceps activation through supination■ Chaturanga – Cat/Cow■ Change felt sensation? Practice?
■ Pulling Pain■ Strap pull – focus on bicep contraction ++■ Thread the needle■ Adjustments
+ Hand and Wrist
+ The Bones
■ Radius■ Ulna■ Carpals■ Metacarpals■ Phalanges
+ The Movements
■ Flexion■ Extension■ Radial Deviation■ Ulnar Deviation■ Pronation■ Supination
+ The Muscles
■ Extensor Group■ Flexor Group
+ Asana I
■ Importance for tactile response/tactile cues.■ Teaching and Therapeutic Tool – i.e.
adjustments.
■ Significant anchor point in arm balances, backbends, leveraged hip openers, twists and forward bends. ■ The Bandha.
■ Practical Implications:■ EOR Extension most
vulnerable. ■ Avoid “jumping” into EOR
Extension. ■ Prepare the Wrist.
■ Use Neutral Wrist.■ Fist loading.
+ Asana II ■ Significant mobility and thus site of vulnerability.■ Primary muscles acting on the wrist originate in
the forearm – tendons passing over wrist and inserting to the distal bones.
■ Compartment of the wrist allows for the passing of flexor tendons their sheaths and median nerve.
■ CTS.
+ Complete System
■ Always integrate observation into the “whole” being.
■ Influence of movement/lack of movement at one joint over another.
+Anatomy and YogaUse your understanding of ■ Functional Anatomy. ■ As one additional tool to
add to your broader understanding and insights into yoga.
■ Depth and dimension to your insights – but anatomical descriptions alone are likely to miss the deeper spirit of the practice.
■ Students often do not “match” the textbooks. ■ Maintain a sense of curiosity to
possibility. ■ Will continue to be surprised as to
what may be achieved.
+ Put it into Practice:
■ Whilst practicing Yoga, try and utilise the above terminology to summarise the flow from one pose to the next.
■ Think about which muscles are being Activated and which are being Lengthened in particular postures?
■ Reflect on your body awareness during your own practice and how you can integrate this new knowledge in a way that deepens your practice.
+
“Words fail to convey the total value of yoga.
It has to be experienced.” – B.K.S. Iyengar.
+ References
■ Abdelilah el Barzouhi, M. C.-L. (2013). Magnetic Resonance Imaging in Follow-up Assessment of Sciatica. The New England Journal of Medicine (368), 999-1007.
■ C.-L. (2013). Magnetic Resonance Imaging in Follow-up Assessment of Sciatica. The New England Journal of Medicine (368), 999-1007.
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