200 Hour Teacher Training November 2016

MANUAL 3

ANATOMY
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CONTENTS

1 | FUNCTIONAL ANATOMY 3 Co-contraction 26

Stretch Reflex 27
1.1 | Anatomical Position 4 Golgi Tendon Reflex 27
PNF 28
1.2 | Anatomical Terms 5 PNF 28
Slow Reversal Contract Relax 29
1.3 | Muscles and Action 7 Slow Reversal Contract Relax 29
Upper Extremity 8
Deltoid 8 1.5 | Vertebral Column 31
Pectoralis Major 9 Vertebral Column 32
Biceps Brachii 9 Function of Vertebral Column 32
Triceps Brachii 10 Spinal Curves 33
Rotator Cuff 10 Cervical Vertebrae 34
Supraspinatus 11 Thoracic Vertebrae 34
Infraspinatus 11 Lumbar Vertebrae 35
Teres Minor 12 Sacrum 35
Lower Extremity 12 Coccyx 36
Quadriceps 13 Intervertebral Disc 36
Quadriceps 13 Spinal Canal 37
Hamstrings 14 Yoga Pose Implication 37
Semi-membranosus & Semi-tendinosus 14 Anatomical Concept to Yoga 38
Biceps Femoris 15
Gluteus Maximus 15 1.6 | Knee Joint Complex 39
Calf Muscles 16 Knee Joint Complex 40
Hip Adductors 16 Patello-Femoral joint 40
Iliopsoas 17 Femoro-Tibial Joint 41
Trunk Muscles 17 Knee Complex 41
Latissmus Dorsi 18 Patello-femoral Joint Syndrome 42
Trapezius 18 Meniscus 43
Abdominal Muscles 19 Ligaments of the Knee Complex 43
Rectus Abdominus Action 19 Anterior Cruciate Ligament 44
External Oblique Action 20 Posterior Cruciate Ligament 44
Internal Oblique Action 20 Collateral Ligaments 45
Transversus Abdominus Action 21 Unhappy Triad 45
Erector Spinae 21 Yoga Pose Implication 46

1.4 | Muscle Properties 23 1.7 | Hip Joint 47

Origin and Insertion 24 Hip Joint 48
Reverse Origin and Insertion 24 Hip Joint 48
Reverse Origin and Insertion 25 Hip Joint 49
Reciprocal Inhibition 25 Hip Joint Stability 49

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CONTENTS CONTINUED...

Hip Movement 50 Liver 73

Q Angle 50 Pancreas 73
Q Angle 51 Stomach 74
Q Angle 51 Small Intestine 74
Q Angle Yoga Pose Implication 52 Large Intestine 75
Cecum and Colon 75
1.8 | Shoulder Girdle 53 Colon 76
Shoulder Girdle 54 Rectum and Anal Canal 76
Shoulder Girdle 54
Glenohumeral Joint 55 3 | RESPIRATORY ANATOMY 77
Glenohumeral Joint 55 Respiratory System 78
Glenohumeral Joint Movement 56 Respiratory Tract 79
Glenohumeral Joint Capsule 56 Breathing Mechanism 79
Glenohumeral Joint Movement 57 Inhalation 80
Shoulder Stabilisers 57 Exhalation 80
Acromoclavicular Joint 58 Gaseous Exchange 81
Acromoclavicular Joint Function 58
Sternoclavicular Joint 59 4 | APPLIED ANATOMY 83
Scapulohumeral joint 59 Method of Analysis 84
Scapula Movement 60 Trikonasana - Triangle Pose 85
Yoga Pose Implication 60 Anjaneyasana - Crescent Pose 86
Vasisthasana - Side Plank 87
1.9 | Pelvic Girdle 61 Parsvakonasana - Side Angle Pose 88
Pelvic Girdle Function 62 Parivrtta Parsva Konasana - Revolved Side Angle Pose 89
Weight transmission 62 Ardha Matsyendrasana - Half Spine Twist 90
Difference between male and female Pelvis 63 Navasana - Boat Pose 91
Pelvic Movement 63 Salabhasana - Locust Pose 92
Sacro-iliac Joint 64 Jathara Parivartanasana - Revolved Abdomen Pose 93
Sacro-iliac Joint 64 Dhanurasana - Bow Pose 94
Sacro-iliac Joint ligaments 65 Ustrasana - Camel Pose 95
Sacro-iliac Joint Function 65 Urdhva Dhanurasana - Upward Bow (Wheel) Pose 96
Sacro-iliac Joint Dysfunction 66 Eka Pada Kapotasana - One-Legged King Pigeon Pose 97
Sarvangasana - Shoulder Stand 98
2 | DIGESTIVE ANATOMY 67 Sirsasana - Head Stand 99
Digestive System 68 The art of observation 100
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

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1 | FUNCTIONAL ANATOMY

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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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1.2 | ANATOMICAL TERMS

Flexion Supination
Away from an anatomical position in sagittal plane External rotation of the radiohumeral joint

Extension Inversion
Return to anatomical position from flexed position Turn sole of foot until it faces inward

Hyper-extension Eversion
Movement past midline in sagittal plane Turn sole of foot until it faces outward

Lateral flexion Anterior Pelvic Tilt

Mid line structure flexes either way ASIS moves anterior to the PS

Abduction Posterior Pelvic Tilt

Movement away from mid line in frontal plane ASIS moves posterior to the PS

Adduction * ASIS = Anterior Superior Iliac Spine

** PS = Pubic Symphysis
Movement toward mid line in frontal plane

Medial / internal rotation Elevation

Part of body (scapula) moves superior
Movement toward mid line along the longitudinal axis
Depression
Lateral / external rotation
Part of body (scapula) moves inferior
Movement away from mid line along the longitudinal axis
Protraction
Dorsi-flexion
Part of body (scapula) moves anterior
Flex ankle until toes point upward
Retraction
Plantarflexion
Part of body (scapula) moves posterior
Point toes downward
Circumduction
Pronation
Consists of flexion, abduction, adduction, extension
Internal rotation of the radiohumeral joint performed in succession

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ANATOMICAL TERMS CONTINUED...

Superior Medial
Toward the head Toward the mid line that divides left and right

Inferior Lateral
Away from the head To the side away from the mid line

Anterior Proximal
The front of the body or body part Closer to the torso

Posterior Distal
The back of the body or body part Farther away from the torso

NOTES

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1.3 | MUSCLES AND ACTION

LEARN MUSCLE GROUPS AND THEIR ACTIONS

Figure 2: Anterior and Posterior View

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Upper Extremity

• Deltoid
• Pectoralis major
• Biceps brachii
• Triceps brachii
• Rotator cuff

Figure 3: Upper Extremity

Deltoid

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 4: Deltoid

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Pectoralis Major

• 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

Figure 5: Pectoralis Major

Biceps Brachii

• Long head = flex arm at

shoulder joint
• Long and short head - supinates
forearm and, when it is supine,
flexes forearm

Figure 6: Biceps Brachii

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Triceps Brachii

• 3 heads = 1 long head, 2 short

heads
• Chief extensor of forearm; long
head steadies head of abducted
humerus

Figure 7: Triceps Brachii

Rotator Cuff

• Supraspinatus
• Infraspinatus
• Subscapularis
• Teres Minor

A. B.

Figure 8 A & B: Rotator Cuff

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Supraspinatus

• Initiates and assists deltoid in

abduction of arm and acts with
other rotator cuff muscles

B.

Figure 9 A & B: Supraspinatus

A.

Infraspinatus

• Laterally rotate arm; helps to hold

humeral head in glenoid cavity of
scapula

Figure 10: Infraspinatus

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Teres Minor

• Laterally rotate arm; helps to hold

humeral head in glenoid cavity of
scapula

Figure 11: Teres Minor

Lower Extremity

• Quadriceps
• Hamstrings
• Gluteus Maximus
• Calf muscles
• Hip Adductors
• Iliopsoas

Figure 12: Lower Extremity

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Quadriceps

Made up of 4 muscles:
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedialis
• Rectus Femoris

Rectus Femoris hidden to reveal

Vastus Intermedius

Figure 13: Quadriceps - 4 muscles

Quadriceps

Knee extension =
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedialis
Hip flexion and knee extension =
• Rectus Femoris

Figure 14: Quadriceps

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Hamstrings

Comprises of 3 muscles:
• Semi-membranosus
• Semi-tendinosus
• Bicepsfemoris

Figure 15: Hamstrings - 3 muscles

Semi-membranosus & Semi-tendinosus

• Extends the thigh, flexes the

knee, and also rotates the
tibia medially, especially when
the knee is flexed

Figure 16: Semi-membranosus & Semi-tendinosus

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Biceps Femoris

• Long head and short head

• Flexes the knee, and also
rotates the tibia laterally;
long head also extends the
hip joint

Figure 17: Biceps Femoris

Gluteus Maximus

• Major extensor of hip joint

Figure 18: Gluteous Maximus

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Calf Muscles

• Gastrocnemius (2 joint muscle) =

knee flexion and plantar flex ankle
• Soleus (single joint muscle) =
plantar flex ankle

Figure 19: Calf Muscles

Hip Adductors

• Adductor Magnus
• Adductor Longus
• Adductor Brevis

Figure 20:Hip Adductors

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Iliopsoas

• Flex the torso and thigh with

respect to each other

Figure 21: Illiopsoas

Trunk Muscles

• Latissmus Dorsi
• Trapezius
• Abdominal muscles
• Erector Spinae

A. B. C.

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

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Latissmus Dorsi

• Extends, adducts, and medially

rotates humerus; raises body
toward arms during climbing

Figure 23: Latissmus Dorsi

Trapezius

• Upper Trapezius = elevate scapula

• Middle Trapezius = retract scapula
• Lower Trapezius = depress scapula

Figure 24: Trapezius

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Abdominal Muscles

• (A) Rectus Abdominus

• (B) External Oblique
• (C) Internal Oblique
A. B.
• (D) Transverse Abdominus

C. D.

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

Rectus Abdominus Action

• Flexion of the trunk

Figure 26: Rectus Abdominus Action

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External Oblique Action

• Pull the chest downwards and

compress the abdominal cavity,
which increases the intra-
abdominal pressure
• Flexion and rotation of the
vertebral column

Figure 27: External Oblique Action

Internal Oblique Action

• 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

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Transversus Abdominus Action

• Provides core stability

• Creates Intra- abdominal pressure

Figure 29: Transversus Abdominus Action

Erector Spinae

• Major extensor
of the trunk

A. B. C.

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

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NOTES

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1.4 | MUSCLE PROPERTIES

ORIGIN AND INSERTION

REVERSE ORIGIN AND INSERTION

RECIPROCAL INHIBITION

CO-CONTRACTION

STRETCH REFLEX

GOLGI TENDON REFLEX

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Origin and Insertion

• The origin of a muscle is the point at which Origin

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
Insertion

Figure 31: Origin and Insertion of the Biceps

Reverse Origin and Insertion

34 A:
• 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 34 B:

33:

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

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Reverse Origin and Insertion

Allows body deeper into the pose

• Isometric anterior deltoid
A:
engagement in reverse origin and
insertion pattern

Allows body deeper into the pose

• Isometric TFL and gluteus medius in
reverse origin and insertion pattern
B:

Figure 35 A & B : Origin and Insertion

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 36: Reciprocal Inhibition

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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

• Co-contraction is very useful

to avoid hyperextension in
knees and elbows

Figure 38: Hyperextension of the knee

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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 Reflex

• 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

Figure 39: Golgi Tendon Reflex

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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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Slow Reversal Contract Relax

Method 1:
1. First bring the muscle to a stretched 1. Dig heels into mat and
engage hamstrings
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 2. Engage quadriceps to
straighten the knee
muscle
5. Repeat the above processes (2 – 4) until
the end range is achieved Figure 40: Slow Reversal Contract Relax 1
6. Stay in the new range for at least 10
seconds before coming out of the pose

Slow Reversal Contract Relax

Method 2:
1. Press knees against elbows on
either side to engage hip adductor
muscles
2. Push knees towards mat

Figure 41: Slow Reversal Contract Relax 2

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NOTES

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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

• These bones compose the

vertebral column, resulting in a
total of 26 movable parts in an
adult
• In between the vertebrae are
intervertebral discs

Figure 42: Vertebral Column

Function of Vertebral Column

• 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)

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Spinal Curves

When looked at from the side, the

spine forms four curves: cervical,
thoracic, lumbar, and pelvic curves
Cervical Curve
The cervical curve:
• at the top of the spine
• composed of cervical vertebrae
The thoracic and lumbar curves:
Thoracic Curve
• 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 Lumbar Curve
• Help to maintain the balance of the
upper body
• The thoracic and pelvic curves are Sacral Curve
termed primary curves, because they
alone are present during fetal life
• The cervical and lumbar curves are
Figure 43: Vertebral Column
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)

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Cervical Vertebrae

• 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 Figure 44: Cervical Vertebrae

Thoracic Vertebrae

• 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

Figure 45: Vertebral Column

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Lumbar Vertebrae

• 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

Figure 46: Lumar Vertebrae

Sacrum

• 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 A. B.

Figure 47 A & B: Sacrum

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Coccyx

• 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

Figure 48: Coccyx

Intervertebral Disc

• 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

Figure 49: Intervertebral Disk

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Spinal Canal

• Spinal canal = vertebral canal = spinal

cavity
• The space in vertebrae through which the
spinal cord passes.
• Enclosed within the intervertebral foramen
of the vertebrae

Figure 50: Spinal Canal

Yoga Pose Implication

• Cat Stretch • Back Bend

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

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Anatomical Concept to Yoga

• Compression
• Tension
• Proportion

NOTES

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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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Knee Joint Complex

• 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

Figure 53: Knee Joint Complex

Patello-Femoral joint

• 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

Figure 54: Patello-Femoral Joint

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Femoro-Tibial Joint

• Links the femur with the tibia

Figure 55: Fibro-Tibial Joint

Knee Complex

Movement:
• Flexion
• Extension
• Rotation (Knee bent)

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Patello-femoral Joint Syndrome

• 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 Figure 56: Patello-Femoral Joint Syndrome
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

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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 bent
Figure 57: A & B Meniscus

Ligaments of the Knee Complex

• 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

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Anterior 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

Figure 58: Anterior Cruciate Ligament

Posterior Cruciate Ligament

• 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

Figure 59: Posterior Cruciate Ligament

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Collateral Ligaments

• 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)
Figure 60: Collateral Ligaments

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”

Figure 61: Unhappy Triad

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Yoga Pose Implication

• Warrior Pose

Figure 62: Virabhadrasana - Warrior II

NOTES

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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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Hip Joint

• 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

Figure 63: Fevora & Ligamentum Teres

Hip Joint

• 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

Figure 64: Head of the Femur

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Hip Joint

• 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

Figure 65: Hip Joint Capsule

Hip Joint Stability

• 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)
• 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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Hip Movement

• Flexion
• Extension
• Abduction
• Adduction
• InternalRotation
• ExternalRotation
• Circumduction

Q Angle ASIS

• The Q Angle (or quadriceps angle) is

formed in the frontal plane by two line
segments:
Q-angle
• from tibial tubercle to the middle of the
patella Mid
Patellae
• from the middle of the patella to the Tibial
ASIS Tubercle

• 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.
Figure 66: Q Angle

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Q Angle

• 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

Q Angle

Increases in Q Angle are associated with:

• femoral anteversion
• external tibial torsion
• laterally displaced tibial tubercle
• genuvalgus

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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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Shoulder Girdle

• 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

Figure 70: Shoulder Girdle - muscles

Shoulder Girdle

4 different joints:
• Sternoclavicular joint
• Glenohumeral joint
• Acromoclavicular joint
• Scapulohumeral joint

Exploded view

Figure 71: Shoulder Girdle - 4 different Joints

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Glenohumeral Joint

• Commonly known as the

shoulder joint
• A synovial ball and socket Joint

Figure 72: Glenohumeral (shoulder) Joint front view

Glenohumeral Joint

• 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

Figure 73: Glenohumeral (shoulder) Joint rear view

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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

Figure 74: Glenohumeral joint Movement

Glenohumeral Joint Capsule

• 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

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Glenohumeral Joint Movement

• Flexion
• Extension
• Abduction
• Adduction
• Internal rotation
• External rotation
• Circumduction

Shoulder Stabilisers

• 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

Figure 75: Shoulder Stabiliser muscles

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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

Acromoclavicular Joint Function

• 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)

Figure 76: Acromoclavicular Joint Function

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Sternoclavicular Joint

• A double joint between the medial

end of the clavicle, the top of the
sternum (manubrium) and the
cartilage of the first notch

Figure 77: Sternoclavicular Joint

Scapulohumeral joint

• Strictly speaking not a true joint

• Between scapula and rib cage

Figure 78: Scapulohumeral Joint

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Scapula Movement

• Elevation
• Depression
• Protraction
• Retraction

Yoga Pose Implication

• Downward Facing Dog • Wheel Pose • Head Stand

Figure 79: Adho Mukha Svanasana - Figure 80: Salamba Sirsasana - Figure 81: Chakrasana /Urdhva
Downward Facing Dog Supported Headstand 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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Pelvic Girdle Function

• 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

Figure 82: Pelvic Girdle Function

Weight transmission

• 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

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Difference between male and female Pelvis

• 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 A. Male Pelvis B. Female Pelvis

must pass through its

mother’s pelvis

Figure 83 A & B: Male & Female Pelvis

Pelvic Movement

• Anterior Tilt
• Posterior Tilt
• Lateral Tilt

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Sacro-iliac Joint

• 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

Figure 84: Sacro-iliac Joint location

Sacro-iliac Joint

Figure 85: Sacro-iliac Joint close up

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Sacro-iliac Joint ligaments

• 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

Figure 86: Sacro-iliac Joint Ligaments

Sacro-iliac Joint Function

• Other than the role the joint plays in

• The SI joint hardly moves in adults
pregnancy, it does not appear that
• During the end of pregnancy as
motion is important to the function
delivery nears, the hormones that
of the joint
are produced causes the joint to
• The primary function is to be a shock
relax. This allows the pelvis to be
absorber and to provide just enough
more flexible so that birth can occur
motion and flexibility to lessen the
more easily
stress on the pelvis and spine

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Sacro-iliac Joint Dysfunction

• The SI joint is a very large joint and • More commonly, sacroiliac pain occurs
is frequently seen as being a pain from dysfunction- either stresses
generator in the low back on the joint or too much movement
• Typical complains include: lower (hypermobility)
back pain, pain that radiates or • Stresses to the SI Joint can occur from
goes into the upper buttock the following activities: persistent
• Pain may be worse on one side standing on one leg, falling, swinging a golf
more so than the other club, lifting something, or even bending
• Pain increases with walking and over
does not go below the knee • If the joint is hyper mobile, pain occurs
• People with stiff lumbar spine are anytime the joint is displaced. This occurs
especially prone to sacro-iliac joint more commonly in females due to their
dysfunction, probably from lack of joint structure, hormonal changes, and
motion above, causing increased childbirth strains
stress on the SI joint

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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Digestive System

Main purpose:
• Break down food
• Absorb nutrients

Figure 87: Digestive System

Basic Division of Digestive System

• Gastroitestinal (GI)
tract (also known as
the alimentary canal)
• Accessory digestive
organs

Figure 88: Basic Division

of the Digestive System

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GI Tract

• Mouth
• Pharynx
• Oesophagus
• Stomach
• Small Intestine
• Large Intestine

Figure 89: GI Tract

Accessory Organs

• Teeth
• Tongue
• Salivary glands
• Liver
• Gall bladder
• Pancreas

Figure 90: Accessory Organs

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Process of Digestion

• 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

Figure 91: Process of Digestion

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Types of Digestion

• 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)

Esophagus

• 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 Esophagus
way to the stomach

Figure 92: Esophagus

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Gall Bladder

• 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 Stomach
Gall Bladder
and drains to the duodenum
• When the duodenum is empty, the bile is
forced back up the cystic duct to the gall
Small
bladder for storage Intestine

• After a meal, various stimuli cause

contraction of the gall bladder and bile is Figure 93: Gall Bladder
released back into the common bile duct

Bile

• 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

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Liver

• 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
Liver
• Reddish-brown in colour because 0of
its great vascularity

Figure 94: Liver

Pancreas

• 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

Pancreas

Figure 95: Pancreas

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Stomach

• 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)
Stomach
• 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
Figure 96: Stomach

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 Small
sphincter and coils through the central Intestine

and lower part of the abdomen and

opens into the large intestine via the
ileocecal sphincter
Figure 97: Small Intestine

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Large Intestine

• 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 Large
Intestine
• Divided into four regions:
- 1. cecum
- 2. colon
Figure 98: Large Intestine
- 3. rectum
- 4. anal canal

Cecum and Colon

• 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

Figure 99: Cecum and Colon

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Colon

• Ascending colon
The part moving up the right side of the
body
• Transverse colon
The part that travels from the right side
Transverse
to the left side of the body Colon
• Descending colon
The part connecting transverse colon to Descending
Colon
sigmoid colon by travelling down the left Ascending
Colon
side of the body
Sigmoid
• Sigmoid colon Colon
Located low in the abdomen, connects
to the descending colon at the left side
of the body and stretches to the middle Figure 100: Colon
of the body where it meets the rectum

Rectum and Anal Canal

• 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
Anal Canal
Rectum

Figure 101:: Rectum and Anal Canal

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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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Respiratory System

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

Figure 102: The Respiratory System

Figure 103: Pharynx, Trachea and Bronchus

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Respiratory Tract

• 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)
Figure 104: Respiratory Tract

Breathing Mechanism

• 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)
Figure 105: Breathing Mechanism

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Inhalation

• 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

Figure 106: Inhalation

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

Figure 107: Exhalation

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Gaseous Exchange

• 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 Figure 108: Bronchial Alveoli
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

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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Trikonasana - Triangle Pose

Movements and joints involved: Figure 110: Tikonasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

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Anjaneyasana - Crescent Pose

Movements and joints involved: Figure 111: Anjaneyasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

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Vasisthasana - Side Plank

Movements and joints involved: Figure 112: Vasisthasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

88
Parsvakonasana - Side Angle Pose

Movements and joints involved: Figure 113: Parsvakonasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

 89
Parivrtta Parsva Konasana - Revolved Side Angle Pose

Movements and joints involved: Figure 114: Parsvakonasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

90
Ardha Matsyendrasana - Half Spine Twist

Movements and joints involved: Figure 115: Ardha Matsyendrasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

 91
Navasana - Boat Pose

Movements and joints involved:

Ankle ________________________________________________________________________________________
Knee _________________________________________________________________________________________
Hip __________________________________________________________________________________________
Pelvis ________________________________________________________________________________________
Spine ________________________________________________________________________________________
Shoulder _____________________________________________________________________________________
Elbow ________________________________________________________________________________________
Figure 116: Navasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

92
Salabhasana - Locust Pose

Movements and joints involved: Figure 117: Salhabasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

 93
Jathara Parivartanasana - Revolved Abdomen Pose

Movements and joints involved: Figure 118: Jathara Parivartanasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

94
Dhanurasana - Bow Pose

Movements and joints involved: Figure 119: Dhanurasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

 95
Ustrasana - Camel Pose

Movements and joints involved: Figure 120: Ustrasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

96
Urdhva Dhanurasana - Upward Bow (Wheel) Pose

Movements and joints involved: Figure 121: Urdhva Dhanurasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

 97
Eka Pada Kapotasana - One-Legged King Pigeon Pose

Movements and joints involved: Figure 122: Eka Pada Kapotasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

98
Sarvangasana - Shoulder Stand

Movements and joints involved: Figure 123: Sarvangasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

 99
Sirsasana - Head Stand

Movements and joints involved: Figure 124: Sirsasana

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?

_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy

100
The art of observation

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?

| VIKASA YOGA - Foundation Teacher Training Manual - Anatomy