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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 ■ Function: ■ ‘Central hub’ of the body. ■ Deep abdominal organs within. ■ Kundalini-Energy origin.

■ Possible pain source. ■ Particularly during Pregnancy. ■ Increased movability with relaxin. + 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 ■ Pelvis ■ 3 natural curves ■ Sacroilliac Joint ■ Kyphosis & ■ Acetabulum Lordosis ■ 5 components ■ Hip ■ Cervical ■ Femoral Head ■ Thoracic ■ Lumbar ■ Sacral ■ Coccyx + 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 + Muscles ■ Front ■ Rectus Abdominis ■ Transverse Abdominis ■ Internal Oblique ■ External Oblique

■ Hip ■ Flexors ■ Iliopsoas ■ Hip Flexors ■ Extensors ■ Hamstrings ■ Gluteals + 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 - ■ Need for individual Transverse Abdominis. activation? ■ Multifidus. ■ Automatic Activation ■ Diaphragm. 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 Cat Dissociation 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 ■ External Rotators ■ Teres Major ■ Infraspinatous ■ Pec Major ■ Teres Minor

■ Dynamic Stabilisers ■ Rotator Cuff + 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

■ Gripping/Pulling ■ Upavista Konasana – Wide Angled Seated Forward Bend ■ Thread the Needle ■ Padangusthasana – Big Toe Pose

■ Teachers – ■ Adjustments ■ Utilising all components of the upper limb, gripping through the wrist, elbow flexion and shoulder retraction. + 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 ■ Practical Implications: ■ EOR Extension most vulnerable. ■ Importance for tactile response/ ■ Avoid “jumping” into EOR tactile cues. Extension. ■ Teaching and Therapeutic Tool – i.e. adjustments. ■ Prepare the Wrist. ■ ■ Significant anchor point in arm Use Neutral Wrist. balances, backbends, leveraged ■ Fist loading. hip openers, twists and forward bends. ■ The Bandha. + ■ Significant mobility and thus site of Asana II 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. + ■ Students often do not “match” Anatomy and Yoga the textbooks. ■ Maintain a sense of curiosity to Use your understanding of possibility. ■ Functional Anatomy. ■ Will continue to be surprised as to ■ As one additional tool to what may be achieved. 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. + 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.