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Yoga Space Teacher Training 2016 Anatomy Basics Observing and Communicating Movement
+ Anatomy and Yoga
n Yoga’s original purpose? n When was asana defined? n What did people know of anatomy?
n Asana practice purely for physical benefits: Is this really yoga?
+ Anatomy and Yoga
n Yoga Asana as Therapy? n Specifics of therapy? n Does yoga cover all of these well? n Origins of yoga asanas / mudras n What was understood of therapy then?
n Have you had to manage an injury in respect to yoga?
n Is the body the temple or is it the tool?
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+ Introduction to Anatomy
n Yoga as a Complete System: n Asana one component of this system. n Mind body connection.
n Is Anatomical knowledge a requirement to practice Yoga?
n Is Anatomical knowledge a requirement to teach Yoga / Asana?
+ Benefits of Yoga: Musculoskeletal Perspective
n To create a balance between:
1. Skeletal Loading.
2. Mobility. n A Holistic balance between 3. Flexibility. Physical, Mental and Spiritual Health. 4. Strength.
5. Proprioception.
n Imbalance can lead to injury.
+ Language of Movement: Activity
n Common Misconceptions n Simple instructions reduce specificity n Over time this leads to general misunderstanding n Long misunderstanding can cause incorrect learning patterns (physically and cognitively)
n Where are your hips?
n How far can you flex your shoulder?
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+ Language of Movement:
n Frame of Reference. n Facilitates observation of alignment.
n Midline: Imaginary line through the center of the body (splitting left / right).
n Medial vs. Lateral (close-to / far-from midline).
n Distal vs. Proximal (limbs close to / far from body).
n Anterior and Posterior (front / back).
n Superior and Inferior (above / below).
+ Language of Movement: Anatomical Position
n Tool for Observation. n Frame of Reference n Starting point for referring to new postures.
n Not always in perfect plane: n i.e. describing external rotation of shoulder while arm is out to the side (abducted).
+ Sagittal Plane:
• Flexion: Reducing the angle at a joint. • Extension: Increasing the angle at a joint. • PlatarFlexion (ankle): Toes point • DorsiFlexion (ankle): Toes to shin
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+ Coronal Plane:
• ABduction: Moving away from the midline. • ADDuction: Moving towards the midline.
+ Transverse Plane:
• Supination (forearm) • Pronation (forearm) • External Rotation (limbs) • Internal Rotation (limbs) • Twists (spine)
+ Supine vs. Prone:
Supine = Super Sleeping Prone = Powerful Posterior Poses
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+ Activity: Instruct in Anatomical Terms
n Instruct one of the following postures using Anatomical Terms n Trikonasana
n Utthita Hasta Padangusthasana
n Virabhadrasana B
n Navasana
n Or pick your own
+ Different Systems involved in Movement
1. Nervous.
2. Muscular.
3. Skeletal.
4. Fascial.
n Act as one complete system.
n Breakdown for simplicity of understanding.
+ Nervous System
n Brain à Spinal Cord à Peripheral Nerves.
n Afferent vs. Efferent. n Affect: feel Effect: do
n Receptors n To know where you are and what’s happening.
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+ Nervous System
n Restriction or damage to nerves: n Altered Sensation: n Pins and needles, numbness, pain, confused sensation. n Generalised ache.
n Shifting between Sympathetic and Parasympathetic state/tone.
+ Skeletal System
n AXIAL. n Axis – Central n The base of movement.
n APPENDICULAR. n Appendage – limbs n End of movement
n Functions: n Movement via Muscle Attachment. n Protection. n Structure. n Storage of Minerals.
+ Skeletal System: Activity
n Major Bones: n Skull/Cranium. n Ribs: n Mandible/Jaw. n Fixed to sternum. n Vertebrae. n Free. n Cx: #7 n Sacrum: n Tx: #12 n Pelvis: n Lx: #5 n Ischial tuberosity. n Clavicle. n Femur. n Scapula. n Patella: n n Humerus. Tibia. n Fibula. n Radius. n Talus. n Ulna. n Tarsals. n Carpals. n Metatarsals. n Metacarpals. n More Phalanges. n Phalanges.
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+ Muscular System:
n Smallest Level: n 2x of Proteins – Actin and Myosin form a muscular unit. n Nervous system stimulation. n Facilitates attraction.
n MOVIE!
n Each muscle has an origin and insertion.
n Each muscle crosses one or more joints
+ Muscle Groups: Upper
n Cervical: n Elbow: n Extensors: n Flexors: n Sub Occipital n Upper Trapezius. n Biceps. n Flexors: n Brachioradialis n Deep Neck Flexors n Extensors: n Sternocleidomastoid (SCM) n Triceps. n Shoulder: n Flexors: n Wrist: n Pectoralis Major n Biceps n Extensors. n Anterior Deltoid. n Flexors. n Abductors: n Supinators. n Middle Deltoid. n Extensors: n Pronators. n Latissimus Dorsi. n Posterior Deltoid. n Dynamic Stabilisers: n Rotator Cuff Group.
+ Muscle Groups: Lower
n Lumbar: n Knee: n Extensors: n Flexors: n Hip Joint: n Hamstrings. n Hip Flexors: n Extensors: n Iliacus. n Quadriceps. n Psoas Major. n Ankle: n Extensors: n Plantarflexors: n Gluteus Maximus. n Gastrocnemius. n Abductors: n Dorsiflexors: n Gluteus Medius. n Tibialis Anterior. n Adductors: n Adductor Magnus. n External Rotators. n Piriformis.
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nTypes of Contraction:
n Concentric: reducing muscle length
n Eccentric: increasing muscle length
n Isometric: maintaining muscle length
+ Muscular System: Activity
n Using one another we will observe muscle activity and joint range of motion (ROM).
n Practice the three kinds of contraction.
+ Joints/Articulations n “Location at which two or more bones make contact.” n Points of Reference – Observation. n Joint position determines alignment n Anatomy: n Joint capsule: n Joint surface. n Synovial fluid from synovial membrane provides nutrition. n Articular Cartilage: n Prevent degeneration of the boney surfaces. n Ligaments: n Stabilisation.
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+ Joints/Articulations n Types: Differs depending on n Ball and Socket vs. Hinge function. Joints. n Ligamentous/Fibrous: e.g. Skull. n E.g. Hip/Shoulder vs. Knee/ n Cartilaginous: e.g. Ribs/Spine/ Elbow. Pubic Symphysis. n Expected range of motion? n Synovial: End feel? n Primary function = movement.
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Foot and Ankle
+ The Bones n Ligaments: n ATFL n CFL n Complexity! n DELTOID n 26 Bones. n Tibia n Fibula n Talus n Calcaneus n Tarsals n Metatarsals n Phalanges.
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+ The Movements
n Ankle: n Talocrural Joint: n Plantarflexion. n Dorsiflexion. n Subtalar Joint: n Inversion. n Eversion.
n Pronation (Flat Feet) vs.
n Supination (High Arches)
+ The Muscles
n Calf Muscles: Gastrocnemius & Soleus n Plantarflexion
n Peroneals n Eversion
n Tibialis Anterior n Dorsiflexion n Inversion
+ Virabhadrasana III – Warrior III
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+ In Asana n Arches: n The longitudinal: n Medial and n Role: Lateral arches. n The Body’s BASE: n Medial n Support of Longitudinal Arch: Body Weight. n Increased support n Thus need to from Tibialis be balanced, Posterior and flexible, strong Fibularis Longus and aligned! tendons.
+ In Asana II n Integrate into Asana: n E.g. Virhabhadrasana III: n “Grounding through the heel & big toe”.
n Pada Bandha: n Strengthening the arch. n Create a sense of strength from the femur down. n Outside heel and Base of Big Toe. n Increase arch lift.
+ The Knee
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+ Knee Structure
n TibioFemoral Joint n Ligaments: n Tibia n MCL / LCL n Femur n ACL / PCL
n PatelloFemoral Joint n Patella n Femur
+ The Menisci
n Tibial Plateau
n Provides Cushioning of Load
n Common Injury Site n Medial Knee Pain
n Clicking / Locking in JanuSirsasana
+ The Movements
n Flexion
n Extension
n Tibial Rotation n Unlocking vs. Locking n Slight External Rotation at Extension
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+ The Muscles
n Quadriceps n 4x n Extension
n Hamstrings n 3x n Flexion
n Iliotibial Band n Lateral Stability
+ In Asana
n Prefer Co-Contraction vs. Locking. n E.g. Trikonasana. n Particularly if hyperextension.
n Knee Beyond Ankle? n Loading on Posterior Menisci n Pain? Controlled?
+ In Asana II
n Medial Knee Pain: n E.g. Padmasana. n Hip Restriction and > Knee Motion in Padmasana. n More concern if history.
n Caution new students when positioning the knee. n Tendency to ýank and pull from the foot. n Activate the muscles behind to knee (knee flexors) to tension the knee joint against twisting.
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+ The Hip
+ The Bones
nFemur n Thigh bone
nPelvis n Ilium n Acetabulum n Hip socket n Ischium n Pubis nAcetabulo -femoral Joint
+ The Movements
n Flexion
n Extension
n Abduction
n Adduction
n Internal Rotation
n External Rotation
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+ The Muscles n Adductors n Adduction
n Iliacus + Psoas n Flexion
n Piriformis n External Rotation
n Gluteals n Max n Extension n Med n Abduction n Stability n Min n Deep, stabilisation
+ The Muscles II
n Quadriceps n Flexion
n Hamstrings n Extension
+ Eka Pada Rajakapotasana - Pigeon
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+ In Asana II
n Psoas n Influence on both hip and on spine. n Influence on Pelvic Tilt and Lumbar lordosis. n Iliopsoas vs. Hamstrings. n Common source of immobility.
+ Pelvis and Sacroiliac Joint
+ The Bones
nPelvis nIlium nIschium nPubis
nSacroiliac Joint nSacrum nIlium
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+ The Movements
n Fused Joint
n Strongest joint in the body.
n Contention regarding movement – possibly < 5 degrees.
n Primary Function n Weight Transference
+ Parivrtta Trikonasana Revolved Triangle Pose
+ In Asana
n Function: n ‘Central hub’ of the body. n Weight shift is the origin of every asana
n Possible pain source. n Particularly during Pregnancy. n Movement or sensitisation?
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+ Week 3
+
The Spine
+ The Bones n 33 Vertebrae: n Cervical: C1 -C7. n Massive maneuverability. n Thoracic: T1-T12. n Articulate with the ribs. n Rotation n Lumbar: L1-L5. n Supports LOAD and MOVEMENT. n Flexion and Extension. n Sacral: 5 Fused. n Coccyx: 4 Typically fused
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+ The Movements
n Flexion
n Extension
n Lateral Flexion
n Rotation
+ The Global Muscles n Erector Spinae n “Back muscles”
n Quadratus Lumborum
n Rectus Abdominis
n Psoas
n Obliques
+ The “Core” II n The Real Core? n Moola Bandha - Root Lock - Pelvic Floor n Need for n Uddiyana Bandha - Lower individual Abdominals - Transverse Abdominis. activation? n Automatic n Multifidus. Activation during n Diaphragm. “Neutral Zone” and when stabilising. n Arms activity.
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+ Posture
n Is there an “Ideal Posture” or an “Ideal Zone” n Differing Beliefs vs. Latest Evidence.
n Don’t want to be locked into one position n Ability to distribute load n Reduce “Global Muscle Activation” in place for “ Local Muscle Activation” n Commonly Excessive Spine Strength and Inadequate Leg Strength. n Dissociation.
n Dissociation Activity. n Yoga Integrated.
+ Drop Back to Backbend – Urdhva Danurasana
n Lumbar spine naturally extends
n Aim to target upper (thoracic) spine in back bending.
n Some pinching / general tissue sensitisation can occur.
n Is this a back stretch?
+
The Shoulder
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+ The Bones
n Complexity! n Glenohumeral Joint (GHJ) n Scapula (Glenoid) n Humerus n Dynamic Stability n Acromioclavicular Joint n Scapula (Acromion) n Clavicle. n Sternoclavicular Joint n Sternum n Clavicle n Scapulothoracic Joint n Muscular connection
+ The Movements
n Flexion
n Extension
n Abduction
n Adduction
n Internal Rotation
n External Rotation
+ The Muscles
n Flexors: n Pectoralis Major (From Extension) n Biceps n Anterior Deltoid n Abductors n Middle Deltoid. n Extensors n Latissimus Dorsi n Posterior Deltoid
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+ The Muscles II
n Internal Rotators n External Rotators n Teres Major n Posterior Cuff n Pec Major n Infraspinatus n Teres Minor
+ In Asana
n Smooth shoulder movement: n Requires endurance, flexibility and correct neuromuscular control of the rotator cuff and the scapulothoracic musculature. n GHJ: n Ball and Socket: n Flexion/Extension – Abduction/ Adduction – Internal and External Rotation. n Most commonly dislocated joint.
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The Elbow
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+ The Bones
n HumeroUlna Joint n Distal humerus and proximal ulna
n RadioUlna Joint n Radius n Ulna n 2x Joints: n Distal n Proximal
+ The Movements
n HumeroUlna Joint: n Flexion and Extension. n RadioUlna n Pronation and Supination.
+ The Muscles
n Biceps n Triceps n Pronator Teres n Supinator
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+ Asana
n Practical Implications: n Observe for elbow hyperextension in downward dog and other forearm loading poses. n Pincha Mayurasana n Difficulty maintaining pronation.
+ Hand and Wrist
+ The Bones
n Radius
n Ulna
n Carpals
n Metacarpals
n Phalanges
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+ The Movements
n Flexion
n Extension
n Radial Deviation
n Ulnar Deviation
n Pronation
n Supination
+ The Muscles
n Extensor Group
n Flexor Group
+ Asana I
n Practical Implications: n Wrist muscles form a wrist bandha. n Generate strength here with regulated load activities.
n Complicated Students: n Adjust postures for discomfort: n Hands wider / turned out (maybe in?) n Change elbow position n Reduce load (go to knees) n Load forearms n Fists last (unsteady!)
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+ Put it into Practice:
n Remember the body is a collection of complex systems.
n Study of anatomy should be for the long-term n Come back to this in a year. n Re-read when trying to understand inflexibility or injury
n Observe to understand
n Beware creating “Anatomy classes”
n Do not disassociate!
n Beware simplification
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