MANUAL 3

ANATOMY

200 Hour Teacher Training November 2016

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

1 | FUNCTIONAL ANATOMY 3

1.1 | Anatomical Position 4

1.2 | Anatomical Terms 5

1.3 | Muscles and Action 7 Upper Extremity 8

Deltoid 8

Pectoralis Major 9

Biceps Brachii 9

Triceps Brachii 10

Rotator Cuff 10

Supraspinatus 11

Infraspinatus 11

Teres Minor 12

Lower Extremity 12

Quadriceps 13

Quadriceps 13

Hamstrings 14

Semi-membranosus & Semi-tendinosus 14

Biceps Femoris 15

Gluteus Maximus 15

Calf Muscles 16

Hip Adductors 16

Iliopsoas 17

Trunk Muscles 17

Latissmus Dorsi 18

Trapezius 18

Abdominal Muscles 19

Rectus Abdominus Action 19

External Oblique Action 20

Internal Oblique Action 20

Transversus Abdominus Action 21

Erector Spinae 21

1.4 | Muscle Properties 23 Origin and Insertion 24

Reverse Origin and Insertion 24

Reverse Origin and Insertion 25

Reciprocal Inhibition 25

Co-contraction 26

Stretch Reflex 27

Golgi Tendon Reflex 27

PNF 28

PNF 28

Slow Reversal Contract Relax 29

Slow Reversal Contract Relax 29

1.5 | Vertebral Column 31 Vertebral Column 32

Function of Vertebral Column 32

Spinal Curves 33

Cervical Vertebrae 34

Thoracic Vertebrae 34

Lumbar Vertebrae 35

Sacrum 35

Coccyx 36

Intervertebral Disc 36

Spinal Canal 37

Yoga Pose Implication 37

Anatomical Concept to Yoga 38

1.6 | Knee Joint Complex 39 Knee Joint Complex 40

Patello-Femoral joint 40

Femoro-Tibial Joint 41

Knee Complex 41

Patello-femoral Joint Syndrome 42

Meniscus 43

Ligaments of the Knee Complex 43

Anterior Cruciate Ligament 44

Posterior Cruciate Ligament 44

Collateral Ligaments 45

Unhappy Triad 45

Yoga Pose Implication 46

1.7 | Hip Joint 47 Hip Joint 48

Hip Joint 48

Hip Joint 49

Hip Joint Stability 49

CONTENTS

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Hip Movement 50

Q Angle 50

Q Angle 51

Q Angle 51

Q Angle Yoga Pose Implication 52

1.8 | Shoulder Girdle 53 Shoulder Girdle 54

Shoulder Girdle 54

Glenohumeral Joint 55

Glenohumeral Joint 55

Glenohumeral Joint Movement 56

Glenohumeral Joint Capsule 56

Glenohumeral Joint Movement 57

Shoulder Stabilisers 57

Acromoclavicular Joint 58

Acromoclavicular Joint Function 58

Sternoclavicular Joint 59

Scapulohumeral joint 59

Scapula Movement 60

Yoga Pose Implication 60

1.9 | Pelvic Girdle 61 Pelvic Girdle Function 62

Weight transmission 62

Difference between male and female Pelvis 63

Pelvic Movement 63

Sacro-iliac Joint 64

Sacro-iliac Joint 64

Sacro-iliac Joint ligaments 65

Sacro-iliac Joint Function 65

Sacro-iliac Joint Dysfunction 66

2 | DIGESTIVE ANATOMY 67 Digestive System 68

Basic Division of Digestive System 68

GI Tract 69

Accessory Organs 69

Process of Digestion 70

Types of Digestion 71

Esophagus 71

Gall Bladder 72

Bile 72

Liver 73

Pancreas 73

Stomach 74

Small Intestine 74

Large Intestine 75

Cecum and Colon 75

Colon 76

Rectum and Anal Canal 76

3 | RESPIRATORY ANATOMY 77 Respiratory System 78

Respiratory Tract 79

Breathing Mechanism 79

Inhalation 80

Exhalation 80

Gaseous Exchange 81

4 | APPLIED ANATOMY 83 Method of Analysis 84

Trikonasana - Triangle Pose 85

Anjaneyasana - Crescent Pose 86

Vasisthasana - Side Plank 87

Parsvakonasana - Side Angle Pose 88

Parivrtta Parsva Konasana - Revolved Side Angle Pose 89

Ardha Matsyendrasana - Half Spine Twist 90

Navasana - Boat Pose 91

Salabhasana - Locust Pose 92

Jathara Parivartanasana - Revolved Abdomen Pose 93

Dhanurasana - Bow Pose 94

Ustrasana - Camel Pose 95

Urdhva Dhanurasana - Upward Bow (Wheel) Pose 96

Eka Pada Kapotasana - One-Legged King Pigeon Pose 97

Sarvangasana - Shoulder Stand 98

Sirsasana - Head Stand 99

The art of observation 100

CONTENTS CONTINUED...

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

1 | FUNCTIONAL ANATOMY

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

1.1 | ANATOMICAL POSITION

Anatomical Position Standing erect, facing the observer, arms are at the sides with palms facing forward.

Figure 1: Anatomical Position

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

1.2 | ANATOMICAL TERMS

Flexion

Away from an anatomical position in sagittal plane

Extension

Return to anatomical position from flexed position

Hyper-extension

Movement past midline in sagittal plane

Lateral flexion

Mid line structure flexes either way

Abduction

Movement away from mid line in frontal plane

Adduction

Movement toward mid line in frontal plane

Medial / internal rotation

Movement toward mid line along the longitudinal axis

Lateral / external rotation

Movement away from mid line along the longitudinal axis

Dorsi-flexion

Flex ankle until toes point upward

Plantarflexion

Point toes downward

Pronation

Internal rotation of the radiohumeral joint

Supination

External rotation of the radiohumeral joint

Inversion

Turn sole of foot until it faces inward

Eversion

Turn sole of foot until it faces outward

Anterior Pelvic Tilt

ASIS moves anterior to the PS

Posterior Pelvic Tilt

ASIS moves posterior to the PS

* ASIS = Anterior Superior Iliac Spine ** PS = Pubic Symphysis

Elevation Part of body (scapula) moves superior

Depression

Part of body (scapula) moves inferior

Protraction

Part of body (scapula) moves anterior

Retraction

Part of body (scapula) moves posterior

Circumduction

Consists of flexion, abduction, adduction, extension performed in succession

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Superior

Toward the head

Inferior

Away from the head

Anterior

The front of the body or body part

Posterior

The back of the body or body part

Medial

Toward the mid line that divides left and right

Lateral

To the side away from the mid line

Proximal

Closer to the torso

Distal

Farther away from the torso

NOTES

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ANATOMICAL TERMS CONTINUED...

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

1.3 | MUSCLES AND ACTION

LEARN MUSCLE GROUPS AND THEIR ACTIONS

Figure 2: Anterior and Posterior View

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Upper Extremity

Deltoid

• Deltoid

• Pectoralis major

• Biceps brachii

• Triceps brachii

• Rotator cuff

Anterior portion

• Flex and medially rotate arm

at shoulder joint

Middle portion

• Abduct arm

Posterior portion

• Flex and laterally rotate arm

at shoulder joint

Figure 3: Upper Extremity

Figure 4: Deltoid

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Biceps Brachii

• Clavicular head = flexes humerus

• Sternocostal head = extends

humerus

• 2 heads together = flex, horizontally

flex and adduct arm

• Elevate rib cage if arms and

scapulae are fixed

• Long head = flex arm at

shoulder joint

• Long and short head - supinates

forearm and, when it is supine,

flexes forearm

Pectoralis Major

Figure 5: Pectoralis Major

Figure 6: Biceps Brachii

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Triceps Brachii

Rotator Cuff

• 3 heads = 1 long head, 2 short

heads

• Chief extensor of forearm; long

head steadies head of abducted

humerus

• Supraspinatus

• Infraspinatus

• Subscapularis

• Teres Minor

Figure 7: Triceps Brachii

Figure 8 A & B: Rotator Cuff

A. B.

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Infraspinatus

• Initiates and assists deltoid in

abduction of arm and acts with

other rotator cuff muscles

• Laterally rotate arm; helps to hold

humeral head in glenoid cavity of

scapula

Supraspinatus

Figure 9 A & B: Supraspinatus

Figure 10: Infraspinatus

A.

B.

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Teres Minor

Lower Extremity

• Laterally rotate arm; helps to hold

humeral head in glenoid cavity of

scapula

• Quadriceps

• Hamstrings

• Gluteus Maximus

• Calf muscles

• Hip Adductors

• Iliopsoas

Figure 12: Lower Extremity

Figure 11: Teres Minor

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Quadriceps

Made up of 4 muscles:

• Vastus Lateralis

• Vastus Medialis

• Vastus Intermedialis

• Rectus Femoris

Knee extension =

• Vastus Lateralis

• Vastus Medialis

• Vastus Intermedialis

Hip flexion and knee extension =

• Rectus Femoris

Quadriceps

Rectus Femoris hidden to reveal Vastus Intermedius

Figure 14: Quadriceps

Figure 13: Quadriceps - 4 muscles

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Hamstrings

Semi-membranosus & Semi-tendinosus

Comprises of 3 muscles:

• Semi-membranosus

• Semi-tendinosus

• Bicepsfemoris

• Extends the thigh, flexes the

knee, and also rotates the

tibia medially, especially when

the knee is flexed

Figure 15: Hamstrings - 3 muscles

Figure 16: Semi-membranosus & Semi-tendinosus

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Figure 17: Biceps Femoris

Figure 18: Gluteous Maximus

Gluteus Maximus

• Long head and short head

• Flexes the knee, and also

rotates the tibia laterally;

long head also extends the

hip joint

• Major extensor of hip joint

Biceps Femoris

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Calf Muscles

Hip Adductors

• Gastrocnemius (2 joint muscle) =

knee flexion and plantar flex ankle

• Soleus (single joint muscle) =

plantar flex ankle

• Adductor Magnus

• Adductor Longus

• Adductor Brevis

Figure 19: Calf Muscles

Figure 20:Hip Adductors

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Trunk Muscles

• Flex the torso and thigh with

respect to each other

• Latissmus Dorsi

• Trapezius

• Abdominal muscles

• Erector Spinae

Iliopsoas

Figure 21: Illiopsoas

Figure 22: Trunk Muscles, A. Abdominal, B. Latissimus Dorsi & Trapezius, C. Erector Spinae

A. B. C.

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Latissmus Dorsi

Trapezius

• Extends, adducts, and medially

rotates humerus; raises body

toward arms during climbing

• Upper Trapezius = elevate scapula

• Middle Trapezius = retract scapula

• Lower Trapezius = depress scapula

Figure 24: Trapezius

Figure 23: Latissmus Dorsi

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Rectus Abdominus Action

• (A) Rectus Abdominus

• (B) External Oblique

• (C) Internal Oblique

• (D) Transverse Abdominus

• Flexion of the trunk

Figure 26: Rectus Abdominus Action

Figure 25 A, B, C & D: Abdominal Muscles

A. B.

C. D.

Abdominal Muscles

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

External Oblique Action

Internal Oblique Action

• Pull the chest downwards and

compress the abdominal cavity,

which increases the intra-

abdominal pressure

• Flexion and rotation of the

vertebral column

• Rotates and side-bends the trunk

by pulling the rib cage and midline

towards the hip and lower back, of

the same side

• Acts with the external obliques of

the opposite side to achieve this

torsional movement of the trunk

Figure 28: Internal Oblique Action

Figure 27: External Oblique Action

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Erector Spinae

• Provides core stability

• Creates Intra- abdominal pressure

• Major extensor

of the trunk

Transversus Abdominus Action

Figure 30: Erector Spinae. A: Spinalis Group, B: Longissimus Group, C: Iliocostalis Group

Figure 29: Transversus Abdominus Action

A. B. C.

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

NOTES

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

1.4 | MUSCLE PROPERTIES

ORIGIN AND INSERTION

REVERSE ORIGIN AND INSERTION

RECIPROCAL INHIBITION

CO-CONTRACTION

STRETCH REFLEX

GOLGI TENDON REFLEX

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Reverse Origin and Insertion

• Reverse Origin & Insertion

can happen when the

insertion point becomes

relatively fixed

• This usually occurs at a

closed chain situation

where the insertion point

is in contact of a surface

Origin and Insertion

• The origin of a muscle is the point at which

a muscle is attached to a fixed bone, while

the insertion of a muscle is the point at

which a muscle is attached to a bone

moved by that muscle

• All voluntary muscles have an origin and

insertion

• An example is the bicep, which originates

at the scapula and inserts at the radial

tuberocity on the radius

Origin

Insertion

Figure 31: Origin and Insertion of the Biceps

Figure 33: Insertion point at contact of a surface Figure 34 A & B: Insertion towards origin

34 A:

34 B:

33:

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Reverse Origin and Insertion

Allows body deeper into the pose

• Isometric anterior deltoid

engagement in reverse origin and

insertion pattern

Allows body deeper into the pose

• Isometric TFL and gluteus medius in

reverse origin and insertion pattern

Reciprocal Inhibition

• When main movers (agonist)

contracts, the opposing muscle

(antagonist) will relax

• This principle is used in a facilitated

stretching technique called

“Proprioceptive Neuromuscular

Facilitation”, PNF

Figure 35 A & B : Origin and Insertion

A:

B:

Figure 36: Reciprocal Inhibition

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

• Co-contraction is very useful

to avoid hyperextension in

knees and elbows

Figure 38: Hyperextension of the knee

Co-contraction

• For every muscle (agonist), there is

an opposing muscle (antagonist)

• When both the main mover

(agonist) and its opposing muscle

(antagonist) are contracting, “co-

contraction” is achieved

• The end result is “no movement”

visible but maximum stability across

a joint

Figure 37: Co-contraction A: Contraction B: Co-contraction

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Stretch Reflex

• When a muscle is stretched, the mechanical receptors in

the muscle called “muscle spindle” will be stimulated

• A reflex response will then be triggered, causing the

stretched muscle to contract

• This “Stretch reflex” is inborn and therefore does

not require the participation of the higher brain for

interpretation; the same stimulation will cause same

response every time

• The “Stretch reflex” helps to protect the muscle against

being pulled apart but it also reduces the effectiveness of

traditional stretch (passive stretch)

• Golgi tendon is another mechanical

receptors present in the tendon of

a muscle

• When stretched, the golgi tendon

will be stimulated and triggers the

“Golgi Tendon Reflex”, causing

the attached muscle to relax and

thereby being elongated

Golgi Tendon Reflex

Figure 39: Golgi Tendon Reflex

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

PNF

• PNF stretching, or “Proprioceptive Neuromuscular Facilitation” stretching,

is commonly used in clinical environments to enhance both active and

passive range of motion in order to improve motor performance and aid

rehabilitation

• PNF is considered an optimal stretching method when the aim is to increase

range of motion, especially as regards short-term changes

• Generally an active PNF stretch involves a shortening contraction of the

opposing muscle to place the target muscle on stretch. This is followed by

an isometric contraction of the target muscle

• PNF can be used to supplement daily stretching and to make quick gains in

range of motion – for example, to help athletes improve performance

PNF

Two Principles:

• Reciprocal Inhibition

• Golgi Tendon Reflex

• Since there are two principles, there are several

ways to conduct PNF

• One of the ways is to use both principles,

“Slow reversal contract relax”

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Slow Reversal Contract Relax

Slow Reversal Contract Relax

Method 1:

1. First bring the muscle to a stretched

position

2. Apply tension so that the target muscle is

contracting isometrically (no movement)

for 6 seconds (trigger Golgi tendon reflex)

3. Relax the target muscle

4. Contract its antagonist muscle

concentrically and stretch out the target

muscle

5. Repeat the above processes (2 – 4) until

the end range is achieved

6. Stay in the new range for at least 10

seconds before coming out of the pose

Method 2:

1. Press knees against elbows on

either side to engage hip adductor

muscles

2. Push knees towards mat

Figure 40: Slow Reversal Contract Relax 1

Figure 41: Slow Reversal Contract Relax 2

1. Dig heels into mat and engage hamstrings

2. Engage quadriceps to straighten the knee

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

NOTES

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

1.5 | VERTEBRAL COLUMN

CONSISTS OF A SERIES OF 33

IRREGULARLY SHAPED BONES,

CALLED VERTEBRAE, 26 OF

WHICH ARE MOVABLE.

THESE VERTEBRAE ARE DIVIDED

INTO FIVE CATEGORIES:

1. CERVICAL (7)

2. THORACIC (12)

3. LUMBAR (5)

4. SACRUM (5 FUSED)

5. COCCYX (4)

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Vertebral Column

Function of Vertebral Column

• These bones compose the

vertebral column, resulting in a

total of 26 movable parts in an

adult

• In between the vertebrae are

intervertebral discs

• Support the head and arms

• Permit freedom of movement

• Provides attachment for many muscles, the

ribs, and some of the organs

• Protects the spinal cord (extension from the

Brain)

Figure 42: Vertebral Column

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

When looked at from the side, the

spine forms four curves: cervical,

thoracic, lumbar, and pelvic curves

The cervical curve:

• at the top of the spine

• composed of cervical vertebrae

The thoracic and lumbar curves:

• composed of thoracic and lumbar

vertebrae

The pelvic or sacral curve:

• formed by the sacrum and coccyx

The spinal column:

• Allows human beings to stand upright

• Help to maintain the balance of the

upper body

• The thoracic and pelvic curves are

termed primary curves, because they

alone are present during fetal life

• The cervical and lumbar curves are

not present in an infant

• The cervical curves forms around

the age of 3 months (when the baby

begins to hold its head up) and the

lumbar curve develops when a child

begins to walk (twelve or eighteen

months)

Spinal Curves

Figure 43: Vertebral Column

Cervical Curve

Thoracic Curve

Lumbar Curve

Sacral Curve

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

• The first seven vertebrae (C1-7)

• Located at the top of the spinal

column

• Supportive framework for the neck

and support the head

• The first cervical vertebrae is called

the atlas and the second is called

the axis (responsible for rotation of

cervical spine)

• Possesses bifid spinous processes,

which is absent in C7

• Small-bodied

• Twelve vertebrae with ribs anchor at

the rear to form rib cage (T1-12)

• Thoracic vertebrae are larger than

cervical vertebrae and increase in

size from top to bottom

• Distinguished by the presence of

costal facets for the articulation of

the heads of ribs

• Body is intermediate in size between

the cervical and lumbar vertebrae

Cervical Vertebrae

Thoracic Vertebrae

Figure 44: Cervical Vertebrae

Figure 45: Vertebral Column

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Sacrum

• Five bones below thoracic spine (L1-5)

• Largest vertebrae in the spinal column

• Support most of the body’s weight

• Form attachments to many of the

back muscles

• Has a large body

• Does not have costal facets nor

transverse process foramina

• Triangular bone located just below

the lumbar vertebrae (S1-5)

• Consists of four or five sacral

vertebrae in a child

• Become fused into a single bone

after age 26

• The sacrum forms the back wall of

the pelvic girdle and moves with it

Lumbar Vertebrae

Figure 46: Lumar Vertebrae

Figure 47 A & B: Sacrum

A. B.

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• Forms the bottom of the spinal

column (Co1-5)

• Consists of 3-5 bones that are

fused together in an adult

• Many muscles connect to the

coccyx

• Made of fibrous cartilage

• Act as shock absorbers and allow

the back to move

• As a person ages, these discs

compress and shrink, resulting in

a distinct loss of height (generally

between 0.5 and 2.0cm) between

the ages of 50 and 55

Coccyx

Intervertebral Disc

Figure 48: Coccyx

Figure 49: Intervertebral Disk

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Yoga Pose Implication

• Spinal canal = vertebral canal = spinal

cavity

• The space in vertebrae through which the

spinal cord passes.

• Enclosed within the intervertebral foramen

of the vertebrae

• Cat Stretch • Back Bend

Spinal Canal

Figure 50: Spinal Canal

Figure 51: Cat Pose Figure 52: Urdhva Dhanurasana/Chakrasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Anatomical Concept to Yoga

• Compression

• Tension

• Proportion

NOTES

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

1.6 | KNEE JOINT COMPLEX

THE KNEE IS A COMPLEX, COMPOUND JOINT

COMPRISING OF TWO SEPARATE JOINTS:

1. THE PATELLO-FEMORAL JOINT

2. THE FEMORO-TIBIAL JOINT THAT LINKS THE

FEMUR WITH THE TIBIA.

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• Connecting the femur and

the tibia

• Since in humans the knee

supports nearly the entire

weight of the body, it is

the joint most vulnerable

both to acute injury and

to the development of

osteoarthritis

• Consists of the patella (a

sesamoid bone) which sits within

the quadriceps tendon and the

patellar groove on the front of

the femur through which it slides

Patello-Femoral joint

Figure 53: Knee Joint Complex

Figure 54: Patello-Femoral Joint

Knee Joint Complex

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• Links the femur with the tibia

Movement:

• Flexion

• Extension

• Rotation (Knee bent)

Femoro-Tibial Joint

Figure 55: Fibro-Tibial Joint

Knee Complex

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• The patella and its tendon transmit

power from the quadriceps to the

lower leg. Normally, as the knee

bends, the patella slides smoothly

along a groove in the thigh bone.

However, under certain conditions

the patella may experience forces

which push it against the sides of

the groove, causing pain

• Additionally, inflammation and

roughening of the smooth

underside of the patella may

occur. Collectively, this process

is referred to as patello-femoral

syndrome (PFS)

• The pain is usually located in the

front part of the knee, but may be

on the inside, outside, or vaguely

located. The pain can feel either

sharp or dull, and is often made

worse by squatting or walking down

stairs. Sometimes there is grinding

or clicking

Predisposing factors include:

1. Training errors - excess hill work,

stairs, or too much distance

2. Biomechanical abnormalities -

overpronation, “knock knees”,

poor pelvic control

3. Muscle tightness - calf,

hamstrings, iliotibial band, or

vastus lateralis

4. Muscle weakness - vastus medialis

obliquus (VMO), gluteus

Patello-femoral Joint Syndrome

Figure 56: Patello-Femoral Joint Syndrome

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Meniscus

• Cartilaginous elements within the

knee joint

• Serve to protect the ends of the

bones from rubbing on each other

and to effectively deepen the

tibial sockets into which the femur

attaches

• Plays a role in shock absorption

• There are two menisci in each knee,

the medial meniscus and the lateral

meniscus

• Either or both may be cracked, or

torn, when the knee is forcefully

rotated and/or bentFigure 57: A & B Meniscus

• The integrity of the Knee complex is maintained

by the 4 ligaments and the muscles surrounding

the joint

• The 4 ligaments are:

- Anterior Cruciate Ligament

- Posterior Cruciate Ligament

- Medial Collateral Ligament

- Lateral Collateral Ligament

Ligaments of the Knee Complex

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Posterior Cruciate Ligament

• It connects from a posterio- lateral

part of the femur to an anterio-medial

part of the tibia. These attachments

allow it to resist forces pushing the tibia

forward relative to the femur

• The ACL is often torn during sudden

dislocation, torsion, or hyperextension

of the knee. It is a very common injury

in hockey, skiing, skating and football

due to the enormous amount of

pressure, weight and number of blows

the knee must withstand

• It connects the posterior

intercondylar area of the tibia to

the medial condyle of the femur.

This configuration allows the PCL

to resist forces pushing the tibia

posteriorly relative to the femur

Anterior Cruciate Ligament

Figure 58: Anterior Cruciate Ligament

Figure 59: Posterior Cruciate Ligament

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• The Medial Collateral Ligaments is

on the medial side of the joint. It

is a broad, flat, membranous band,

situated slightly posterior on the

medial side of the knee joint

• It resists forces pushing the knee

medially (towards the body), which

would otherwise produce valgus

(knock knee) deformity

• The Lateral Collateral Ligaments is on

the lateral side of the joint. It resists

forces pushing the knee laterally

(away from the body)

Collateral Ligaments

Figure 60: Collateral Ligaments

Figure 61: Unhappy Triad

• The injuries of anterior cruciate

ligament, the medial meniscus and

the medial collateral ligament are

closely connected together

• The close association between these

structures is the main cause of the

“unhappy triad”

Unhappy Triad

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• Warrior Pose

Yoga Pose Implication

NOTES

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Figure 62: Virabhadrasana - Warrior II

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1.7 | HIP JOINT

FORMED BY: HEAD OF THE FEMUR AND THE CUP-LIKE

ACETABULUM OF THE PELVIS. IT IS A BALL AND SOCKET

JOINT.

THE HIP JOINT FORMS THE PRIMARY CONNECTION

BETWEEN THE BONES OF THE LOWER LIMB AND THE

AXIAL SKELETON OF THE TRUNK AND PELVIS.

THE DEPTH OF THE ACETABULUM IS INCREASED BY A

FIBROCARTILAGINOUS RIM CALLED A LABRUM THAT

GRIPS THE HEAD OF THE FEMUR AND SECURES IT IN

THE JOINT.

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• The large head of the femur is

completely covered in hyaline

cartilage except for a small area

called the fovea or pit. This is

the site of attachment for an

intracapsular ligament (called the

ligamentum teres) that attaches

directly from the head of the femur

to the acetabulum

• The head of the femur is attached

to the pelvis by a thin neck region

that is often prone to fracture

in the elderly, mainly due to

the degenerative effects of

osteoporosis

Hip Joint

Hip Joint

Figure 63: Fevora & Ligamentum Teres

Figure 64: Head of the Femur

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Hip Joint Stability

• The strong but loose fibrous capsule

of the hip joints permits the hip

joint to have the second largest

range of movement (second only

to the shoulder) and yet support

the weight of the body, arms and

head

• In the healthy hip joint the femoral head

is continually in close and stable contact

with the socket during all movements

• The stability of the healthy hip joint is

provided by:

- thick joint capsule

- a system of joint ligaments built in the

joint capsule

- ligament inside the hip joint itself

(ligamentum teres)

Hip Joint

Figure 65: Hip Joint Capsule

• These joint structures create a passive

resistant force on the hip joint that keeps

the femoral head in close contact with the

hip joint socket during all movements

• Moreover, the 19 muscles surrounding the

hip joint provide further dynamic stability

to the hip joint

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• The Q Angle (or quadriceps angle) is

formed in the frontal plane by two line

segments:

• from tibial tubercle to the middle of the

patella

• from the middle of the patella to the

ASIS

• The typical Q-angle for men is 14

degrees and for women is 17 degrees.

• Women usually have a higher Q angle

due to their naturally wider pelvis.

• If measured laying down the angle will

be 1-3 degrees lower.

• Flexion

• Extension

• Abduction

• Adduction

• InternalRotation

• ExternalRotation

• Circumduction

Q Angle

Hip Movement

ASIS

Q-angle

Mid Patellae

Tibial Tubercle

Figure 66: Q Angle

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Q Angle

Q Angle

Increases in Q Angle are associated with:

• femoral anteversion

• external tibial torsion

• laterally displaced tibial tubercle

• genuvalgus

• An abnormally high Q Angle can

cause stress on the entire kinetic

chain of the lower extremity

causing many conditions from low

back pain to foot pain

Figure 67: Q Angle - High

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Q Angle Yoga Pose Implication

• Triangle Pose • Lotus Pose

Figure 68: Trikonasana - Triangle Pose Figure 69: Padmasana - Lotus Pose

NOTES

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1.8 | SHOULDER GIRDLE

THE MOST MOBILE JOINT IN THE HUMAN BODY.

THE SHOULDER GIRDLE IS ABLE TO CIRCUMDUCT

THROUGH A FULL 360° IN THE SAGITTAL PLANE.

THIS TREMENDOUS RANGE OF MOTION HOWEVER

MAKES THE SHOULDER EXTREMELY UNSTABLE, AND

FAR MORE PRONE TO DISLOCATION AND INJURY

THAN OTHER JOINTS.

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• The most mobile joint in the

human body

• Able to circumduct through a full

360° in the sagittal plane

• This tremendous range of motion

however makes the shoulder

extremely unstable, far more

prone to dislocation and injury

than other joints

4 different joints:

• Sternoclavicular joint

• Glenohumeral joint

• Acromoclavicular joint

• Scapulohumeral joint

Shoulder Girdle

Shoulder Girdle

Figure 70: Shoulder Girdle - muscles

Figure 71: Shoulder Girdle - 4 different Joints

Exploded view

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• Articulation between glenoid fossa

of the scapula (shoulder blade) and

head of humerus

• A ball and socket joint that allows

for big range of movement

• Commonly known as the

shoulder joint

• A synovial ball and socket Joint

Glenohumeral Joint

Glenohumeral Joint

Figure 72: Glenohumeral (shoulder) Joint front view

Figure 73: Glenohumeral (shoulder) Joint rear view

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• A loose capsule (lax inferiorly) and therefore is at risk

of dislocation inferiorly

• The long head of the biceps brachii muscle travels

inside the capsule

• A number of bursas in the capsule aid mobility

• The bursa are formed by the synovial membrane of the

joint capsule

• It is important to note that the shoulder joint is a

muscle dependent joint as it lacks strong ligaments

Glenohumeral Joint Capsule

Glenohumeral Joint Movement

• The glenoid fossa is shallow and

contains the glenoid labrum which

deepens it and aids in stability

• 120 degrees of unassisted flexion,

the glenohumeral joint is the most

mobile joint in the body

56

Figure 74: Glenohumeral joint Movement

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

• The rotator cuff is an

anatomical term given

to the group of muscles

that act to stabilize the

glenohumeral joint

• The rotator cuff muscles

of the shoulder produce

an inward pulling force,

and help to pull the head

of the humerus into the

glenoid fossa

• Flexion

• Extension

• Abduction

• Adduction

• Internal rotation

• External rotation

• Circumduction

Shoulder Stabilisers

Glenohumeral Joint Movement

Figure 75: Shoulder Stabiliser muscles

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• Allows arm to raise above the head

• A gliding synovial joint

• Acts as a pivot point to help with

movement of the scapula resulting

in a greater degree of arm rotation

(scapulohumeral rhythm)

Acromoclavicular Joint Function

Acromoclavicular Joint

• Located between the acromial

process of the scapula (tip of the

shoulder) and the distal end of the

clavicle

• The capsule is reinforced by three

other ligaments:

- Coracoclavicular Ligament

- Trapezoid Ligament

-Coracoacromial Ligament

Figure 76: Acromoclavicular Joint Function

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• Strictly speaking not a true joint

• Between scapula and rib cage

• A double joint between the medial

end of the clavicle, the top of the

sternum (manubrium) and the

cartilage of the first notch

Scapulohumeral joint

Sternoclavicular Joint

Figure 77: Sternoclavicular Joint

Figure 78: Scapulohumeral Joint

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• Downward Facing Dog • Wheel Pose • Head Stand

Yoga Pose Implication

Scapula Movement

• Elevation

• Depression

• Protraction

• Retraction

Figure 79: Adho Mukha Svanasana - Downward Facing Dog

Figure 80: Salamba Sirsasana - Supported Headstand

Figure 81: Chakrasana /Urdhva Dhanurasana - Wheel Pose/ Upward

Bow Pose

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1.9 | PELVIC GIRDLE

COMPOSED OF: ILIUM, ISCHIUM, AND PUBIS.

IN AN ADULT, THESE THREE BONES ARE FIRMLY

FUSED INTO A SINGLE BONE.

BACK OF TWO ILIA MEET ON EITHER SIDE OF THE

SACRUM TO FORM THE SACRO-ILIAC JOINT.

IN THE FRONT, THE TWO PUBI ARE CONNECTED BY

THE PUBIC SYMPHYSIS.

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• Basin-shaped complex of bones

that connects the trunk and legs

• Supports the weight of the body

from the vertebral column

• Protects and supports the lower

organs, including the urinary

bladder, the reproductive organs,

and the developing fetus in a

pregnant woman

• When a human being is standing

erect, the centre of gravity falls

over the centre of the body, and

the weight is transmitted via the

pelvis from the backbone to the

thigh bone, knee, and foot

Pelvic Girdle Function

Weight transmission

Figure 82: Pelvic Girdle Function

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Pelvic Movement

• Man: the pelvis is more

massive and the iliac

crests are closer together

• Woman: the pelvis is more

delicate and the iliac

crests are farther apart

• Reason: woman’s role in

pregnancy and delivery of

children

• When a child is born, it

must pass through its

mother’s pelvis

• Anterior Tilt

• Posterior Tilt

• Lateral Tilt

Difference between male and female Pelvis

Figure 83 A & B: Male & Female Pelvis

A. Male Pelvis B. Female Pelvis

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• Formed from the sacrum and the

two wings of the iliac bone

• The movement in this joint is

very little, unlike the movement

available in your shoulder

• The motion that does occur is a

combination of sliding, tilting and

rotation. The most the joint moves

in sliding is probably only a couple

of millimeters, and may tilt and

rotate two or three degrees

Sacro-iliac Joint

Sacro-iliac Joint

Figure 84: Sacro-iliac Joint location

Figure 85: Sacro-iliac Joint close up

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Sacro-iliac Joint Function

• The SI joint is held

together by several

large, very strong

ligaments

• Because the pelvis

is a ring, these

ligaments work

somewhat like the

hoops that hold a

barrel together

• The SI joint hardly moves in adults

• During the end of pregnancy as

delivery nears, the hormones that

are produced causes the joint to

relax. This allows the pelvis to be

more flexible so that birth can occur

more easily

Sacro-iliac Joint ligaments

Figure 86: Sacro-iliac Joint Ligaments

• Other than the role the joint plays in

pregnancy, it does not appear that

motion is important to the function

of the joint

• The primary function is to be a shock

absorber and to provide just enough

motion and flexibility to lessen the

stress on the pelvis and spine

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• The SI joint is a very large joint and

is frequently seen as being a pain

generator in the low back

• Typical complains include: lower

back pain, pain that radiates or

goes into the upper buttock

• Pain may be worse on one side

more so than the other

• Pain increases with walking and

does not go below the knee

• People with stiff lumbar spine are

especially prone to sacro-iliac joint

dysfunction, probably from lack of

motion above, causing increased

stress on the SI joint

Sacro-iliac Joint Dysfunction

• More commonly, sacroiliac pain occurs

from dysfunction- either stresses

on the joint or too much movement

(hypermobility)

• Stresses to the SI Joint can occur from

the following activities: persistent

standing on one leg, falling, swinging a golf

club, lifting something, or even bending

over

• If the joint is hyper mobile, pain occurs

anytime the joint is displaced. This occurs

more commonly in females due to their

joint structure, hormonal changes, and

childbirth strains

NOTES

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2 | DIGESTIVE ANATOMY

THE DIGESTIVE SYSTEM IS A GROUP OF ORGANS WORKING

TOGETHER TO CONVERT FOOD INTO ENERGY AND BASIC

NUTRIENTS TO FEED THE ENTIRE BODY.

THE DIGESTIVE SYSTEM IS MADE UP OF THE

GASTROINTESTINAL (GI) TRACT, THE LIVER, PANCREAS,

AND GALLBLADDER. THE GI TRACT IS A SERIES OF HOLLOW

ORGANS JOINED IN A LONG, TWISTING TUBE FROM THE

MOUTH TO THE ANUS.

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Main purpose:

• Break down food

• Absorb nutrients

• Gastroitestinal (GI)

tract (also known as

the alimentary canal)

• Accessory digestive

organs

Digestive System

Basic Division of Digestive System

Figure 87: Digestive System

Figure 88: Basic Division of the Digestive System

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• Mouth

• Pharynx

• Oesophagus

• Stomach

• Small Intestine

• Large Intestine

• Teeth

• Tongue

• Salivary glands

• Liver

• Gall bladder

• Pancreas

GI Tract

Accessory Organs

Figure 90: Accessory Organs

Figure 89: GI Tract

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• Ingestion

• Secretion

• Propulsion

• Digestion

• Absorption

• Defecation

• Ingestion = taking food into the mouth

• Secretion = expelling a liquid

• Propulsion = alternating contraction

and relaxation of smooth muscle in the

walls of the GI tract to squeeze food

downwards

• Digestion = mechanical and chemical

digestion

• Absorption = nutrients move from the

gastrointestinal tract to the blood or

lymph

• Defecation = expelling what the body

cannot use

• Absorbtion = nutrients move from the

gastrointestional tract to the blood or

lymph

• Defacation = expelling what the body

cannot use

Process of Digestion

Figure 91: Process of Digestion

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Esophagus

• Mechanical Digestion =

Chewing up the food, your

stomach and small intestine

churning the food

• Chemical Digestion = the

work of enzymes - breaking

large carbohydrate, lipid,

protein and nucleic acid

molecules down into their sub

components (nutrients)

• Connects the pharynx to the

stomach

• It is entirely made of muscle

• Between 23-25cm (10 in)

• Located directly behind the trachea

and pierces the diaphragm on its

way to the stomach

Types of Digestion

Figure 92: Esophagus

Esophagus

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Bile

• A sac of about 7 to 10cm (3 to 4 in) long.

• Located in a depression on the underside

of the liver

• Stores and concentrates bile (drains via

the bile ducts, hepatic duct and cystic

duct)

• Bile is continuously produced by the liver

and drains to the duodenum

• When the duodenum is empty, the bile is

forced back up the cystic duct to the gall

bladder for storage

• After a meal, various stimuli cause

contraction of the gall bladder and bile is

released back into the common bile duct

• A partially excretory product and

partially a digestive secretion

• Yellowish-green fluid composed of

bile salts, bilirubin, cholesterol, and

other compounds

• Bile salts are used to assist in the

breakdown of fat globules.

• Gallstones result when there are not

enough salts in the bile

Gall Bladder

Figure 93: Gall Bladder

Gall Bladder

Small Intestine

Stomach

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Pancreas

• The largest gland of the body

• Weighs about 1.3kg (3.5-4.0 lbs) in an

adult

• Located directly below the diaphragm

• One of three accessory digestive

organs that aid in the chemical

breakdown of food

• Produces and secretes bile into the

gall bladder and small intestine

• Reddish-brown in colour because 0of

its great vascularity

• Secretes pancreatic juice through

the pancreatic duct into the

duodenum

• Located horizontally along

the posterior curvature of the

stomach

• About 12.5cm (6 in.) long and

2.5cm (1 in.) thick

• Has an expanded head, centrally

located body and a tapering tail

Liver

Figure 94: Liver

Figure 95: Pancreas

Liver

Pancreas

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Small Intestine

• A C-shaped enlargement of the

gastrointestinal (GI) tract

• Located directly under the diaphragm

• The upper part of the stomach is a

continuation of the oesophagus

• The lower part empties digested food into

the duodenum (the first part of the small

intestine)

• The stomach in a normal adult, when

empty, is about the size of a large sausage

• The stomach ends with the pyloric

sphincter, a valve which regulates the

release of food from the stomach, to the

small intestine

• Most of the digestion and absorption

occur here

• A long tube about 6.35m (21ft) long

and 2.5cm (1 in) in diameter

• Divided into three sections:

- duodenum (about 25cm long)

- jejunum (about 1 m long)

- ileum (about 2 m long)

• The small intestine begins at the pyloric

sphincter and coils through the central

and lower part of the abdomen and

opens into the large intestine via the

ileocecal sphincter

Stomach

Figure 96: Stomach

Figure 97: Small Intestine

Stomach

Small Intestine

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• Begins with the ileocecal sphincter

• Coils up the right side of abdomen, across the

back and down the left side of the abdomen

where it connects to the rectum and ends

with the anus

• Functions include:

- manufacture certain vitamins

- complete absorption

- form and expel feces from the body

• About 1.5m long

• About 6.5cm in diameter

• Divided into four regions:

- 1. cecum

- 2. colon

- 3. rectum

- 4. anal canal

Large Intestine

Figure 98: Large Intestine

Figure 99: Cecum and Colon

Large Intestine

• Cecum:

Midden, dilated pouch, about 6cm

long, located slightly below the

ileocecal valve

• Colon:

Makes up most of the large intestine,

divided into four regions - the

ascending, transverse, descending

and sigmoid portions

Cecum and Colon

Cecum

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Figure 101:: Rectum and Anal Canal

Anal CanalRectum

Colon

• Ascending colon

The part moving up the right side of the

body

• Transverse colon

The part that travels from the right side

to the left side of the body

• Descending colon

The part connecting transverse colon to

sigmoid colon by travelling down the left

side of the body

• Sigmoid colon

Located low in the abdomen, connects

to the descending colon at the left side

of the body and stretches to the middle

of the body where it meets the rectum

• Rectum

The last 20cm of the large intestine,

located just in front of the sacrum and

coccyx bones

• Anal Canal

The last 2 to 3 cm of the rectum,

leading to the opening of the anal

canal (the anus). The internal and

external sphincters guard this opening

Rectum and Anal Canal

Figure 100: Colon

Sigmoid Colon

Descending Colon

Transverse Colon

Ascending Colon

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3 | RESPIRATORY ANATOMY

THE RESPIRATORY SYSTEM IS A COMPLEX BIOLOGICAL

SYSTEM COMPRISED OF SEVERAL ORGANS THAT

FACILITATE THE INHALATION AND EXHALATION OF

OXYGEN AND CARBON DIOXIDE.

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Consists of

• Airways, the lungs, and the respiratory

muscles

• Within the alveolar system of the lungs,

oxygen and carbon dioxide are passively

exchanged, by diffusion, between the

gaseous environment and the blood

• Thus, the respiratory system facilitates

oxygenation of the blood with a

concomitant removal of carbon dioxide

and other gaseous metabolic wastes

from the circulation

• The system also helps to maintain the

acid-base balance of the body through

the efficient removal of carbon dioxide

from the blood

Respiratory System

Figure 103: Pharynx, Trachea and Bronchus

Figure 102: The Respiratory System

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Breathing Mechanism

• Nose

• Trachea

• Thoracic cavity

• Main bronchi

• Primary, secondary and tertiary

divisions (first, second and third levels

of bronchioles) (16 times smaller than

the main bronchi)

• Respiratory bronchioles

• Alveolar ducts

• Alveoli (the multi-lobulated sacs

in which most of the gas exchange

occurs)

• Ventilation of the lungs

is carried out by the

muscles of respiration

• Divided into: inhalation

and exhalation

• Muscles involved:

diaphragm, internal

and external

intercostal, abdominals

and accessory

respiratory muscles

(sternocleidomastoid,

platysma, scalene and

upper trapezius)

Respiratory Tract

Figure 104: Respiratory Tract

Figure 105: Breathing Mechanism

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Exhalation

• An active process

• Diaphragm contracts and lowers

• External intercostal muscles contracts

to elevate the ribcage

• Increase in thoracic volume

• Decrease in intra-thoracic pressure

• Air moves into the conducting zone

• Inhaled air is filtered, warmed, and

humidified as it flows to the lungs

Inhalation

Figure 106: Inhalation

Figure 107: Exhalation

• A passive process

• Diaphragm and external intercostal

muscle relax

• Volume of thoracic cavity decrease

• Lungs relax due to the natural elasticity

• Pressure inside lungs increases

• Air flows back out

• Expiratory muscles including the

abdominal muscles and internal

intercostal muscles will be involved in

forced exhalation

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• Occurs at the alveoli, the tiny sacs

which are the basic functional

component of the lungs

• The alveolar walls are extremely thin

(approx. 0.2 micrometers), and are

permeable to gases

• The alveoli are lined with pulmonary

capillaries, the walls of which are also

thin enough to permit gas exchange

• All gases diffuse from the alveolar air to

the blood in the pulmonary capillaries,

as carbon dioxide diffuses in the

opposite direction, from capillary blood

to alveolar air

• At this point, the pulmonary blood is

oxygen-rich, and the lungs are holding

carbon dioxide

• Exhalation follows, thereby ridding

the body of the carbon dioxide and

completing the cycle of respiration

Gaseous Exchange

Figure 108: Bronchial Alveoli

Figure 109: Gaseous Exchange

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NOTES

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4 | APPLIED ANATOMY

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Method of Analysis

Pose

Movements involved

Joints involved

Muscles involved

Ways to get into the pose

Where are the potential limitations?

Compression

Tension

Proportion

How do I adjust my students?

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Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? ___________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Trikonasana - Triangle Pose

Figure 110: Tikonasana

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Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Anjaneyasana - Crescent Pose

Figure 111: Anjaneyasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Vasisthasana - Side Plank

Figure 112: Vasisthasana

87

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Parsvakonasana - Side Angle Pose

Figure 113: Parsvakonasana

88

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Parivrtta Parsva Konasana - Revolved Side Angle Pose

Figure 114: Parsvakonasana

89

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Ardha Matsyendrasana - Half Spine Twist

Figure 115: Ardha Matsyendrasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Navasana - Boat Pose

Figure 116: Navasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Salabhasana - Locust Pose

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Figure 117: Salhabasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Jathara Parivartanasana - Revolved Abdomen Pose

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Figure 118: Jathara Parivartanasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Dhanurasana - Bow Pose

Figure 119: Dhanurasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Ustrasana - Camel Pose

Figure 120: Ustrasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Urdhva Dhanurasana - Upward Bow (Wheel) Pose

Figure 121: Urdhva Dhanurasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Eka Pada Kapotasana - One-Legged King Pigeon Pose

Figure 122: Eka Pada Kapotasana

97

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Sarvangasana - Shoulder Stand

Figure 123: Sarvangasana

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| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Movements and joints involved:

Ankle ________________________________________________________________________________________

Knee _________________________________________________________________________________________

Hip __________________________________________________________________________________________

Pelvis ________________________________________________________________________________________

Spine ________________________________________________________________________________________

Shoulder _____________________________________________________________________________________

Elbow ________________________________________________________________________________________

Ways to get into the pose:

Where are the potential limitations

Compression? ________________________________________________________________________________

Tension? _____________________________________________________________________________________

Proportion? __________________________________________________________________________________

Hips _________________________________________________________________________________________

Knees ________________________________________________________________________________________

SI joint _______________________________________________________________________________________

Muscles involved:

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

How do I adjust my students?

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

_______________________________________________________________________________________________

Sirsasana - Head Stand

Figure 124: Sirsasana

99

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

Positioning of the body?

Muscle recruitment?

Joint alignment?

Potential limitation?

Cause of the above limitation?

Should I adjust?

Need props?

What to say to student?

How to adjust?

The art of observation

100