range of motion in yoga asanas
TRANSCRIPT
Range of MotionIn
Yoga Asanas
Overview
• What is range of motion (ROM)• ROM terms• ROM limitations• ROM and injury• ROM exercises• ROM in lotus pose
Definition of ROM
• Range of motion is defined is the distance and direction a joint can move to achieve its maximal potential
• Each joint has its own range of motion • ROM is expressed in degrees – for instance the
knee can flex to an angle of 130 degrees
General ROM Terms
• Flexion – decreasing the angle of the joint• Extension – returning the joint to its normal
resting position• Hyperextension – moving beyond the
anatomical position• Abduction – movement away from the midline
of the body• Adduction – movement towards the midline of
the body
General ROM Terms cont.
• Rotation – moving a part (bone) around an axis– Internal (medial) = inward rotation– External (lateral0 = outward rotation
• Circumduction – mooving a part in a circular pattern
Specific ROM for the Foot
• Plantar flexion – pointing the toes• Dorsiflexion – moving the toes towards the
body• Inversion – turning the sole of the foot inward• Eversion – turning the sole of the foot
outward• Pronation – the foot rolls inward• Supination - foot rolls outward
Other Specific ROM Terms
• Forearm – Supination – turning the palm up– Pronation – turning the palm down
• Scapula/Head– Protaction – similar to abduction– Retraction – similar to adduction
• Spine– Lateral flexion – side bending
ROM Limitations
• Any joint is limited in its ROM by the joint capsule, the surrounding tissue (ligaments, tendons, and muscles) and the condition of the joint (presence of arthritis, inflammation, injury/trauma, contractures, pain, disability, etc.)
• As a yoga teacher you need to be aware of an individual’s ROM limitation especially when performing an adjustment.
ROM and Injury
• Going beyond the joints range of motion can result in injury to the joint and/or surrounding tissue.
• Factors which may predispose a person to injury include age, height, weight, joint laxity, ego.
• Cues by the instructor can help reduce the potential for injury.
• Which common yoga poses could result in the yoga practitioner to go beyond the joint ROM
ROM Exercises
• ROM exercises are used to preserve or restore flexibility and mobility of the joint.
• ROM exercises can be divided into three classification:
• Passive ROM – assistance is provided by another individual to move the joint through a ROM.
• Active ROM – you perform the movement• Active-assisted ROM – you perform the movement
to your limit and then assistance is provided to produce a great ROM.
Analysis of Padmasana (Lotus Pose)
Describe the ROM at the
HipsKneesAnkles Foot
POSTURAL ANALYSIS