Piriformis piriFORmus
This is a pyramid-shaped muscle originating from the inside of the pelvis at the sacrum. The piriformis wraps around the ilium and inserts on the tip of the greater trochanter on the proximal femur. This creates a pulley effect multiplying the piriformis' force - much like what occurs with the iliopsoas as it curves over the front of the pelvis. The sciatic nerve runs behind the piriformis and can be irritated by tightness or inflammation of this muscle, a phenomenon known as piriformis...
Biceps Brachii
This is a two-headed fusiform muscle. The short head originates from the coracoid crow's beak process of the scapula, near the insertion of the pectoralis minor. When the elbow is fixed, contracting the short head tilts the scapula forward. The long head originates from the top of the glenoid of the scapula, curving over the humeral head and into the bicipital groove, a trough into which it is tethered by a ligament . Contracting the long head with the elbow fixed depresses the humeral head,...
Adductor Group
Tightness of the adductor group causes the knees to be higher in seated postures, such as baddhakonasana and siddhasana. Higher knees means a higher center of gravity. Holding a seated posture where the center of gravity is higher requires more muscular effort. Lowering the knees makes these postures easier to maintain. Releasing tightness in the adductor group assists in this process. Facilitated stretching of the adductor group is illustrated here. Begin by placing the legs into...
Chapter Kjz
Regions of the brain such as the brainstem are highly evolved for survival, controlling complex functions such as respiration with speed and precision that is far beyond the comprehension of the conscious mind. Great instinctive power is stored in these regions of the brain. Hatha Yogic breathing techniques yoke or connect the conscious mind to the primal instinctive regions of the brainstem. Athletes and martial arts practitioners access the breath's primal force by timing moments of exertion...
Insertion Infraspinatus
Middle facet of greater tuberosity of the humerus and capsule of the shoulder joint, shown from above back view Supraspinous fossa of scapula. Upper part of greater tuberosity of humerus and capsule of the shoulder
Stretched and Contracted
The upper arm stretches the Lower fibers of the pectoralis major. The pectoralis minor contracts drawing the scapula of the lower arm forward. The rhomboids of the lower arm contract to stabilize the scapula, lifting the ribcage. Eccentrically contracting the upper arm pectoralis major facilitates this stretch seen herein gomukhasana B . Please see www.bandhayoga.com for answers
Back Muscles
This group has three sets of muscles running parallel to the vertebral column. The spinalis runs up the center of the back from one vertebral spinous process to the next. The longissimus are more lateral and run from one vertebral transverse process to the next. The iliocostals are the most lateral and run from one rib to the next. Contracting these muscles straightens the spine, as in tadanasa. Contracting the laterally placed longissimus and iliocostal produces lateral bending as in utthita...
Semitendonosus semetendiNOsus Semimembranosus sememembruhNOsus
These two muscles make up the inner hamstrings. The semimembranosus has a flattened wide belly. The semitendonosus is fusiform in shape tapered at both ends with the distal end forming a long tendon. Both muscles originate from the ischial tuberosity. They have separate insertions on the proximal tibia, one on the inside of the back of the tibia semimembranosus and one on the inside of the front of the tibia semitendonosus . The semitendonosus insertion combines with the sartorius and gracilis...
posterior deltoid
This is a three-part muscle with anterior, lateral and posterior sections, originating from the clavicle, acromion and scapula respectively, and inserting on the lateral humerus. The anterior section raises the arm forward. The posterior section extends the arm backward. These two sections are thus antagonists, and contracting one stretches the other. The lateral section abducts the arm. Tightness in the anterior section limits postures in which the arm is extended backward, such as...
Contracted
Bending the knee stretches the vastus lateralis, medialis and intermedius. The rectus femoris relaxes due to the flexed position of the hip. The straight leg quadriceps contract stretching the corresponding hamstings. The quadriceps contract in this forward bend, lifting the patella, straightening the knee and stretching their antagonists the hamstrings . Trianga Mukhaikapada Paschimottanasana Contracting the quadriceps draws the patella upward and against the anterior femur into a groove...
Gluteus Maximus GLOOteus MAKsimus
Outer posterior surface of the illium, posterior surface of the sacrum and coccyx, and the aponeurosis of the erector spinae muscles of the back. 1 Gluteal tuberosity on lateral surface of the pr-oximal femur below the greater trochanter. 2 Iliotibial batid inserts onto Gerdys' tubercle 0n the front of the proximal tibia . Innervation amp chakra illuminated Inferior gluteal nerve lumbar spinal nerve 5 and sacral spinal nerves 1 and 2 . Chakra illuminated First. Gluteus Maximus GLOO-te-us...
Adductor Magnus adDUKtor MAGnus
Gluteus medius, gluteus minimus, tensor fascia lata and piriformis. Adductor group and quadratus femoris. Adducts hip. Posterior fibers extend and externally rotate hip. Contracting the adductor magnus squeezes the thighs together in parsva bakasana. Upavistha konasana stretches and awakens the adductor magnus by abducting and flexing the hip. Contracting the adductor magnus assists the gluteus maximus, extending and externally rotating the back leg in parivrtta parsvokonasana. Baddhakonasa...
Pectineus pectiNEUS
Adducts, flexes and internally rotates hip. The pectineus contracts in parivrttaikapada sirasana adducting both femurs and assisting the iliopsoas, flexing the forward hip. This same principle applies in parivrtta trikonasana. Baddhakonasana awakens the pectineus. Isometric eccentric contraction accentuates this. Closed chain contraction of the front leg pectineus draws the pelvis and trunk forward in parsvottanasana. Baddhakonasana The pectineus is at full stretch in the upright version of...
Internat Oblique
This is a thin sheet-like muscle located on the side of the trunk. Its fibers cross diagonally upward and forward from the iliac crest, inserting on the lower ribs and the linea alba a band of fibrous tissue running down the front of the abdomen . Contraction of the internal oblique draws the opposite shoulder forward and bends the trunk laterally. This action accentuates twisting postures such as parivrtta trikonasana. Contracting the internal oblique also contributes to the air bag effect...
Left to right illustrates the muscles of the back from deep to superficial
iliocostalis interspinous ligament lumbosacral fascia splenius cervicis longissimus cervicis semispinals thoracis,capitis,cervicis serratus posterior latisimus dorsi erectorspinae Rotation twist Parivrtta Trikonasana Lateral Flexion side bend Utthita Trikonasana
Shoulder and Elbow Ligaments
The collateral ligaments of the elbow limit side to side motion and maintain the joint as a hinge. The interosseous membrane stabilizes the bones of the forearm. annular ligament lateral collateral ligament Unlike the thick ligaments of the hip, the glenohumeral ligaments of the shoulder are thin structures. Their design allows greater mobility of the joint. The inferior glenohumeral ligamentis the most important of t he three glenohumeral ligaments. This ligament tightens when the humerus...
Pectoralis Major
Pectoralis major, latissimus dorsi and deltoid anterior section . Subscapularis, latissimus dorsi, pectoralis major and deltoid anterior section . Teres minor and deltoid posterior section .
Joints
As with the bones, the shape of the joints reflects their function and their function reflects their shape . Joints come in a spectrum of shapes, depending on the mobility or stability they require. For example, the hip joint is a ball and socket while the knee joint is a hinge. A ball and socket type hip joint confers the greatest mobility in all planes and is useful for activities such changing direction while walking and running or reaching in various directions to grasp objects, as with the...
Abdominals
Rectus abdominus REK-tus ab-DOM-i-nus Internal oblique o-BLEEK External oblique o-BLEEK Transversus abdominus This is a long flat muscle that is divided into four bellies by horizontal fibrous bands, giving it a washboard appearance. It originates bilaterally from the pubic symphysis and pubic crest, inserting on the xyphoid process at the bottom of the sternum and, more laterally, the cartilage of the fifth, sixth and seventh ribs. Contracting the rectus abdominus flexes the trunk forward, or,...
Rotator Cuff
The rotator cuff is a combination of four muscles the subscapularis, the infraspinatus, the teres minor and the supraspinatus. The subscapularis and infraspinatus have opposing actions and function as antagonists. The teres minor is a synergist of the infraspinatus and is not covered in detail here. humeral head, stabilizing it within the shoulder joint. As with the deep pelvic muscles, we are unaware ofthe rotator cuff, even though we use its muscles constantly in our daily life. Certain yoga...
Synergists Jdp
Deltoid lateral section and biceps long head . Gomukhasana B The upper arm infraspinatus contracts, stretching the subscapularis. The lower arm subscapularis contracts,
Pelvic and Hip Ligaments
The form of the pelvic and hip ligaments reflects their function. The pelvic ligaments are thick and strong in support of the weight bearing function of these joints. The hip ligaments are shaped to stabilize the hip while allowing movement for walking and running.
InsertionSemimebranosus Semitendonosus
Ischialtuberosity Semitendinosus origin is shared with the long head of biceps femoris . 1 Semimembranosus Posteromedial surface of proximal tibia. Some fibers join to form oblique popliteal ligament and attach to posterior medial meniscus. 2 Semitendonosus Upper inner surface of proximal tibia contributes to pes anserinus . 1 Long head Tibial portion of sciatic nerve sacral nerves 1 and 2 . 2 Short head Fibular portion of sciatic nerve lumbar nerve 5, and sacral nerves 1 and 2 Semimebranosus...
Supraspinatus soopruhspiNAtus
The supraspinatus originates from the back dorsal surface of the scapula and inserts on the greater tuberosity of the humerus in front of the infraspinatus. The supraspinatus initiates arm abduction. Injury to this muscle results in the use of accessory muscles such as the trapezius and deltoids to accomplish this action. Of all the rotator cuff muscles the supraspinatus is the most frequently injured, due to impingement of its tendon on the inferior surface of the acromion process of the...
Triceps Brachii TRIseps BRAkeI Egw
The triceps contract, extending the elbows in urdhvadhanurasana. The long head of the triceps also upwardly rotates the scapula, increasing contact between the humeral head and the glenoid. This aids to prevent impingement of the humeral head on the acromion. The triceps contract, extending the elbows in urdhva mukha svanasana. The force produced by this action assists in extending the knees and stretching the hamstrings. Please see www.bandhayoga.com for answers Please see www.bandhayoga.com...
Pectineus
The pectineus is the proximal muscle in the adductor group. It is a flat rectangular muscle originating from the front of the pelvic girdle and inserting on the inside of the proximal femur. It is monoarticular. Weakness limits gomukhasana B. Contraction accentuates moola bandha. Awareness of the pectineus awakens its neighboring adductor muscles, the brevis and longus. Tightness in the pectineus limits the depth of poses like baddhakonasana. Weakness limits gomukhasana B. Contraction...
Abduction
The major and minor rhomboids are flat rectangular muscles originating from the vertebral spinous processes and a ligament in the midline of the back, inserting on the medial border of the scapula. Contraction draws the scapula towards the midline and opens the chest. Postures such as garudasana stretch the rhomboids. Contracting the rhomboids stabilizes the scapula and lifts the ribcage in association with closed chain contraction of the pectoralis minor . The rhomboids are direct antagonists...
Adductor Magnus adDUKtor MAGnus 1
The adductor magnus and the entire adductor group stretches in upavistha konasana the more distal and posterior muscles are preferentially stretched . The adductor magnus lifts the lower leg accentuating the twist in parsvabakasana.
Transversus Abdominus
The transversus abdominus is the deepest of the abdominal muscles. Its fibers run horizontally, originating from the iliac crest, the inguinal ligament and the thoracolumbar fascia and inserting on the lower costal cartilages. Contracting the transversus abdominus compresses the abdomen and tones the abdominal organs. This muscle is important for udyana bandha and nali. Awaken and strengthen it in navasana.
Locations on the Body
These images demonstrate the terminology for identifying body locations in yoga postures. Note that some of the terms are interchangeable. For example, an anterior structure such as the chest in utkatasana is also ventral. 1 The sternum is medial to the shoulder. 2 The shoulder is lateral to the sternum. 5 The head it superior to the feet. 6 The feet are inferior to the head. 7 The chest Is anterior to thr back. 8 The back is poster ior to the chest. 10 The lumbar region is dorsal. 11 The...
The Airbag Effect
Contracting the abdominal muscles compresses the abdominal organs and provides additional support to the muscles surrounding the lumbar spine. This mechanism comes into play when we lift a heavy object and valsalva. This concept can be applied during yoga postures. Only light contraction is necessary to benefit from this action. Light contraction of the abdominals in back bends also opposes hyperextension of the lumbar spine and tones the abdominals through eccentric contraction . Contracting...
Awakening Sft
The rectus abdominus awakens in navasana. Bilateral contraction flexes trunk and compresses abdomen. Bilateral contraction flexes trunk and compresses abdomen. 1 External Oblique Unilateral one-sided contraction rotates same side shoulder forward and laterally flexes trunk. Bilateral contraction flexes trunk and compresses abdomen. 2 Internal Oblique Unilateral contraction rotates opposite side shoulder forward and laterally flexes trunk. Bilateral contraction flexes trunk and compresses...
Serratus Anterior Action
Stabilizes, retracts adducts and rotates scapula downward. Contracting the rhomboids opens the chest in marichyasana I and virabhadrasana II. The rhomboids contract in utthita trikonasana, opposing the action of the serratus anterior which also contracts . This action stabilizes the scapula and turns the chest.
Shapes of bones
The form or shape of a bone reflects its function. Long bones provide leverage, flat bones provide protection and a place for broad muscles to attach, and short bones provide for weight bearing functions. Yoga accesses each bone's particular potential, using long bones to leverage the body deeper into postures, the flat bones and their accompanying core muscles for stability, and the short vertebral bodies to bear weight. Examples of these bones are illustrated here. The Sanscrit word for a...
Appendix of Asanas 1
tolasana upavistha konasana urdhva mukha svanasana urdhvadhanurasana scale pose front splits upward facing dog pose backbend
Iliofemoral Ligaments
anterior iliofemoral ligaments relaxed Hip joint flexed, internally rotated The anterior iliofemoral ligaments are part of the hip joint and stabilize it. These ligaments become taut when the femur extends and externally rotates. They relax when the femur flexes and internally rotates. Tightness in these ligaments limits extension of the hip in lunging poses and forward splits. This limitation is overcome by tilting the pelvis forward and internally rotating the femur. Hip joint extended,...
Iliopsoas ileoSOus
Flexes and laterally rotates the femur at the hip. Ex. Padangusthasana D Flexes the trunk, anteverts tilts forward the pelvis, straightens and supports the lumbar spine. Ex. Virabhadrasana B Open chain isometric resistance to femur flexing. Closed chain isometric resistance to trunk flexing. Eccentric contraction in lunging poses. Conscious contraction in standing poses. Utthit.i trikonasana optimally contracts the psoas major portion of the iliopsoas muscle, i ontraction in this posture...
Ray Long
Ray Long MD FRCSCis a board certified orthopedic surgeon and the founder of Bandha Yoga. Ray graduated from The University of Michigan Medical School with post-graduate training at Cornell University, McGill University, The University of Montreal and Florida Orthopedic Institute. He has studied hatha yoga for over twenty years, training extensively with B.K.S. Iyengar and other of the world's leading yoga masters. Chris Macivor is a digital illustrator and the visual coordinator of Bandha Yoga....
Organ Planes
A connective tissue sheath encapsulates and separates individual muscles and organs. A thin layer of body fluid coats these sheaths, facilitating the gliding of muscles over neighboring structures. This fluid is apparent in the shiny appearance of muscles and organs during surgery. The space between the muscles is called the myofascial plane. Blood vessels, nerves and lymphatics lie in this space and within the connective tissue sheaths themselves. Blood vessels and lymphatics have one-way...
Shoulder Girdle Upper Arms
levator scapulae anterior deltoid lateral deltoid biceps long head biceps short head coracobrachialis subscapulars serratus anterior rhomboid minor rhomboid major supraspinatus posterior deltoid triceps short head triceps long head infraspinatus teres minor teres major
Appendix of Asanas
parivrtta trikonasana revolved triangle pose parivrtta parsvokonasana revolved side angled pose parivrttaikapada sirasana revolved head stand pose parsvottanasana intense side stretch pose paschimottanasana intense stretch to the west pose prasarita padottanasana wide feet intense stretch pose supta padangusthasana B lying great toe in hand pose
Lower Leg and Foot
The lower leg and foot form the foundation for many yoga poses. For this reason it is important to have a functional understanding of the major muscles of the lower leg and foot. Minor chakras are present in the foot that contribute to illuminating the first and second major chakras. For ease of understanding it is useful to divide the many muscles in this region into groups identified by their function. The major functions include flexing, extending, everting and inverting the foot. In the...
Stretching Muscles
Static stretching is the most common technique used in hatha yoga. There are two categories of static stretching. The first is active static stretching. This involves contracting antagonist muscles to stretch a target muscle. Contracting the quadriceps, iliopsoas and biceps during the forward bend paschimottanasana is a form of active static stretching of the hamstrings. Contracting antagonist muscles in active static stretching results in a phenomenon called reciprocalinhibition. During...
Easing into Downward Dog
1 This image illustrates downward facing dog pose with tight hamstrings. Note how the pull of the hamstrings tilts the pelvis backwards retroversion . This pulls the lumbosacral fascia and back muscles so that the lower back loses some of its natural arch. 2 Bend the knees to release the hamstings and free the lower back. Contract the iliopsoas to tilt the pelvis forward anteversion . This action brings back the natural arch of the lower back and draws the trunk towards the thighs. 3 Contract...
Gluteus Maximus GLOOteus MAKsimus 1
Purvottanasana The gluteus maximus contracts in this asana. Its external rotation componentis counteracted by contraction of the gluteus medius anterior fibers , tensor fascia lata and adductor group. Accentuate this by pressing down the ball of the foot. Utthanasana The gluteus maximus stretches in this and other asanas flexing the trunk and hips. The gluteus medius presents a medium-sized, fan-shaped muscle located forward of the gluteus maximus, which partially covers it. The gluteus medius...
Synergists
Gluteus maximus, sartorius, gracilis and gastrocnemius. Flexes knee and extends hip long head . Externally rotates tibia in flexed knee. The biceps femoris contracts, flexing the knee and externally rotating the tibia in marichyasana III. This external rotation manifests as internal rotation of the hip, accentuating the twist of the trunk. Adho Mukha Svanasana stretches and awakens the biceps femoris.
Gastrocnemius
I he gastrocnemius is a two-headed fusiform muscle originating from t he backs of the femoral condyles and inserting on the calcaneus heel bone via the Achilles tendon. Its primary action is plantar flexion of the foot. The gastrocnemius also acts synergistically with the hamstrings to flex the knee during the push-off phase of walking, propelling the body forward. Tightness in the gastrocnemius limits extension of the knee as with tightness in the hamstrings . Facilitated stretching of the...
Accessory Muscles of Breath
Accessing the force of the accessory muscles of breath expands the lung volume and increases the turbulence of air in the respiratory passageways. As with postural muscles, we are generally not conscious of these accessory breath muscles until awakening them consciously. Focusing on contracting these muscles brings them under conscious control with profound effects. The following pages illustrate this process in siddhasana, virabhadrasana II, tadasana and utthanasana. Begin awakening the...