The Concise Book of Yoga Anatomy An Illustrated Guide to the Science of Motion Jo Ann Staugaard-Jones Exam Edition Chichester, England North Atlantic Books Berkeley, California Copyright © 2015 by Jo Ann Staugaard-Jones. All rights reserved. No portion of this book, except for brief review, may be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, or otherwise without the written permission of the publisher. For information, contact Lotus Publishing or North Atlantic Books. First published in 2015 by Lotus Publishing Apple Tree Cottage, Inlands Road, Nutbourne, Chichester, PO18 8RJ and North Atlantic Books Berkeley, California All Drawings Amanda Williams Text Design Wendy Craig Cover Design Jasmine Hromjak Printed and Bound in the UK by Bell and Bain Limited The Concise Book of Yoga Anatomy: An Illustrated Guide to the Science of Motion is sponsored and published by the Society for the Study of Native Arts and Sciences (dba North Atlantic Books), an educational nonprofit based in Berkeley, California, that collaborates with partners to develop cross-cultural perspectives, nurture holistic views of art, science, the humanities, and healing, and seed personal and global transformation by publishing work on the relationship of body, spirit, and nature. North Atlantic Books’ publications are available through most bookstores. For further information, visit our website at www.northatlanticbooks .com or call 800-733-3000. Disclaimer: This book offers health and movement information and is for educational purposes only. It is not a substitute for, nor does it replace, professional medical advice, diagnosis or treatment of health conditions. British Library Cataloguing-in-Publication Data A CIP record for this book is available from the British Library ISBN 978 1 905367 56 6 (Lotus Publishing) ISBN 978 1 58394 983 2 (North Atlantic Books) Library of Congress Cataloging-in-Publication Data Staugaard-Jones, Jo Ann, author. The concise book of yoga anatomy : an illustrated guide to the science of motion / Jo Ann Staugaard-Jones. p. ; cm. Includes bibliographical references and indexes. ISBN 978-1-58394-983-2 (pbk.) — ISBN 978-1-58394-984-9 (ebook) I. Title. [DNLM: 1. Yoga. 2. Kinesiology, Applied. 3. Muscles—physiology. QT 260.5.Y7] RA781.7 613.7’046—dc23 2015013328 Contents 1 The Moving Body .....................................7 7 Muscles of the Forearm and Hand ......117 Guide to the Nervous System ..............................7 Radioulnar Joint ...............................................123 Anatomical Orientation .....................................10 Wrist Joint and Hand .......................................123 Skeletal System .................................................17 Synovial Joints ...................................................22 8 Muscles of the Hip ...............................131 Guide to the Muscular System ..........................23 Hip Joint ..........................................................131 Muscle Mechanics .............................................26 Main Hip Flexors .............................................133 Main Hip Abductors ........................................138 2 Muscles of Respiration ..........................31 Main Hip Extensors .........................................143 Yoga and Breath ................................................31 Main Hip Adductors ........................................147 The Act of Breathing .........................................31 Six Deep Hip Outward Rotators ......................153 Hip Inward Rotators ........................................157 3 Muscles of the Face, Head, and Neck ....41 Muscle Relaxation and Contraction: 9 Muscles of the Knee ............................161 The Motor Unit ..................................................41 Knee Extensors ................................................162 Agonist Versus Antagonist Muscles ..................47 Knee Flexors ....................................................162 Knee Outward Rotators (Knee Flexed) ...........162 4 Muscles of the Spine .............................53 Knee Inward Rotators (Knee Flexed) ..............162 Spinal Functions ................................................53 Spinal Actions ....................................................54 10 Muscles of the Lower Leg and Foot ....169 Lower Leg .......................................................170 5 The Deep Core and Pelvic Floor .............73 Foot ..................................................................180 The Superficial Versus Deep Core .....................73 The Pelvic Floor: Appendix 1: Final Poses ......................................183 Where the Physical Meets the Spiritual .............74 Yoga Philosophy: Bandhas, Appendix 2: “Cueing” in Yoga Asanas ...............187 Nadis, Chakras, and Limbs ................................76 Bibliography .........................................................188 6 Muscles of the Shoulder and Upper Arm ......................................81 Index of Asanas (Sanskrit) ..................................189 Shoulder Girdle .................................................81 Index of Asanas (English) ...................................190 Shoulder Joint ....................................................93 Index of Muscles ..................................................191 Rotator Cuff .....................................................102 Elbow Joint ......................................................108 Summary for Upper Body Stabilization Muscles: The King of Asanas .....116 3 About this Book This book is designed in quick-reference format to offer useful information about the main skeletal muscles that are central to yoga. It is my belief that yoga styles that include the limb of yoga called asana1 (which has evolved to become a term that signifies all yoga postures) should be taught and practiced in a way that is comfortable, stable, balanced, and without pain. Understanding the science of the body and of motion will help one to achieve this. To assist your understanding of the biomechanics of the body, each muscle section is color-coded for ease of reference. Enough detail is included regarding the muscle’s origin, insertion, and action to meet the requirements of the student, practitioner, and teacher of all yoga movement. The book aims to present that information accurately, in a clear and user-friendly format, especially as anatomy and kinesiology can seem heavily laden with terminology. Technical terms are therefore explained throughout the text. Major muscles are identified and asana illustrations help to show how they are working in relation to the particular posture. Each asana is listed in Sanskrit (phonetically, with definition) and English, with sections to describe awareness, joint actions, alignment, technique, helpful hints, and counter poses (postures that are helpful to counteract the illustrated asana). Knowledge of all this is paramount to the ability to teach or practice with no injury to oneself or to others. As mechanics are emphasized and learned, I ask that you take the time to then realize the essence of the pose or movement in relation to the yogic way of life, for it is necessary to focus on the spiritual element of yoga as well as the physical. Yoga is a union of the two, so where appropriate, the more profound side of the practice is mentioned as it relates to the body. As an example, when one sits in meditation in Sukhasana (Easy Pose), the postural aspects can be the beginning of the process, but as breathing and subtle energies are incorporated, the fundamental nature might be the stillness of the mind in order to reach inner awareness. Explore each posture and consider more deeply what the asana means for you. In what is termed Hatha Yoga (the foundational form represented in this book), the sun and the moon represent the two polar energies of the human body. The word hatha itself, divided into syllables of “ha” and “tha,” suggests the solar and lunar energies. Atha is also defined as now, yoga as union, balance. When faced with the choice of what yoga style to study, I chose one with strong tradition and science interwoven. Hatha yoga provides the all-important deep breath work, support, strength, flexibility, and progression needed to lead one to a well-balanced and profound practice. Attention is given not only to the gross anatomy stated in this book, but the subtle yet powerful physical and energetic forces of the body as well. Thus, asana can lead one to going inward, with effortless breath, stillness, and meditation, as “complete mastery over the roaming tendencies of the mind is Yoga.” (Tigunait, 2014) In The Concise Book of Yoga Anatomy you will not find the asanas categorized under type, such as “Standing”, but placed under a specific muscle that is used in that posture. It is yet another way to look at the anatomy of yoga. As students, guides, and facilitators of yoga, and as human beings looking to understand the physical, mental, and spiritual aspects, we can use yoga as a blueprint toward the study of form and the philosophy of living: “do no harm” (in Sanskrit, ahimsa). People do yoga for many reasons; whatever the basis, yoga is always a path to truth. This can be blocked if there is pain. My contribution in teaching Yoga Anatomy and Kinesiology is to help people be free from injury in asanas, and to become less mechanical and more aware, open, and able to move toward their own true selves. Jo Ann Staugaard-Jones www.move-live.com 1 Asanas are one of Patanjali’s Eight Limbs of Yoga. 5 1 The Moving Body Guide to the Nervous System The practice of somatics is noted in this book as, quite simply, using the body’s intelligence. The integration of the mind, body, and feelings to allow The human nervous system controls the functions the body’s non-verbal communication system of each different system of the body by means of to respond in a healthy way is key to wellness. neurons. It has two parts: Somatic healing is about getting in touch with the “sixth sense” (intuitive response) to facilitate a 1. Central nervous system (CNS): encompasses breakthrough in personal health. It is about listening the brain and spinal cord. This system to a language of immediate experiences. Kinesthetic enables us to think, learn, reason, and awareness is part of this: being present, listening to maintain balance. the body, and being conscious and knowledgeable about where our bodies are in space and what is 2. Peripheral nervous system (PNS): located happening anatomically is paramount to yoga. A outside the brain and spinal cord, in the outer well-balanced, continual yoga practice leads to parts of the body. This system helps us to muscle memory and intelligence through nerve carry out voluntary and involuntary actions impulse as well. The nervous system is extremely and enables feeling through the senses. complex. Try to follow the pathway of just one nerve, the genitofemoral. This nerve The PNS comprises the following: 1. Autonomic nervous system (ANS): • is part of the upper region of the lumbar plexus, one of three components of the larger responsible for regulating the internal organs lumbosacral plexus of the lower vertebral and glands; it controls involuntary actions. column; The ANS consists of three subsystems: • originates from L1 and L2 nerve roots; i. Sympathetic nervous system: activates • emerges on the anterior surface of the psoas major muscle, where the lumbar plexus is what is commonly known as the “fight embedded and has many branches; or flight” response. ii. Parasympathetic nervous system: • divides into a femoral branch and a genital branch; stimulates what are referred to as “rest and digest” activities. • supplies the skin anterior to the upper part of the femoral triangle; iii. Enteric nervous system: controls the gastrointestinal system in vertebrates. • in males, travels through the inguinal canal, supplying the cremaster muscle (covering the testes) and scrotal skin; 2. Somatic nervous system (SNS): carries • in females, ends in the skin of the mons information from nerves to the CNS and pubis (anterior portion of the vulva) and the from the CNS to the muscles and sensory labia majora. The function of these branches fibers; it is associated with voluntary muscle of the genitofemoral nerve is sensory in both control. genders. 7 The Concise Book of Yoga Anatomy Relationship Between Different Parts of the Nervous Systems Central nervous system Nervous system Peripheral nervous system (CNS) Cranial nerves, spinal nerves Brain and spinal cord and their branches Motor, sensory and Motor and sensory neurons interneurons Autonomic nervous system (ANS) Somatic nervous system Keeps all bodily processes Voluntary: mainly under going: regulates the balance conscious control of all bodily systems (homeostatis): mainly under unconscious control Sympathetic nervous Parasympathetic nervous system system Prepares the body systems Conserves energy during emergency situations Promotes relaxation, rest and repair a) T12 Twelfth thoracic spinal nerve This information is included to prove how difficult it L1 is to deal with neurology in yoga. However, the nerve complex can be referred to if one has the knowledge Iliohypogastric nerve L2 to do so. Ilioinguinal nerve Genitofemoral L3 Nerve Entrapment nerve Nerve entrapment is compression that may become Lateral femoral cutaneous nerve L4 a source of pain and can be reduced if practicing the correct asanas. (The expression “pinched nerve” usually refers to carpal tunnel syndrome or sciatica, L5 Femoral nerve but it is applicable to any pressure on a particular Obturator nerve nerve or group of nerves.) As an example, when a Lumbosacral trunk person experiences sciatica, it is usually indicated Superior gluteal by pain along the path of the sciatic nerve from the nerve spine into the posterior thigh. A common muscle that Inferior gluteal can trap this nerve is the piriformis (Chapter 8). A nerve yoga practitioner can use any number of stretches or Sciatic nerve postures (such as a supine twist) to relax this muscle, Pudendal nerve Common peroneal thus lessening the pressure on the sciatic nerve that Posterior nerve femoral passes behind it. Tibial nerve cutaneous b) nerve Figure 1.1: a) Nervous system table; b) Genitofemoral nerve. 8 The Moving Body Another example of nerve impingement that might A Note About Peripheral Nerve Supply be relieved by yoga is in the brachial plexus area. The relevant peripheral nerve supply is listed with This is a network of nerves that sends signals from each muscle presented in this book, for those who the spine to the shoulder, arm, and hand. A brachial want to know. However, information about the spinal plexus injury occurs when these nerves are stretched, segment2 from which the nerve fibers emanate often pinched, or even torn (this would require surgery). differs among sources. This is because it is extremely This area is compromised if the posture of the neck difficult for anatomists to trace the route of an or shoulders (such as rounding) interferes with the individual nerve fiber through the intertwining maze path of a nerve impulse. Any yoga posture that of other nerve fibers as it passes through its plexus emphasizes spine extension and shoulder placement (plexus = a network of nerves: from the Latin word (typically “back and down”)—for example Mountain plectere, meaning “to braid”). The most applicable Pose (Tadasana)—will help to open this area. nerve roots for each muscle have been adopted for this book. Causes are specific to the area of concern and can range from degenerating discs, bone spurs, arthritis, and muscle dysfunction to injury and emotional trauma causing muscle tension. It is best to have a licensed therapist, physician, or neurologist diagnose the condition. It has been proven that nerve entrapment may be relieved through muscular release. Some asanas can do this. Spinal cord Dorsal root Dorsal primary ramus Spinal nerve Ventral primary ramus Ventral root Figure 1.2: A spinal segment showing the nerve roots combining to form a spinal nerve, which then divides into ventral and dorsal rami. 2 A spinal segment is the part of the spinal cord that gives rise to each pair of spinal nerves (a pair consists of one nerve for the left side of the body and one for the right side). Each spinal nerve contains motor and sensory fibers. Soon after the spinal nerve exits through the foramen (the opening between adjacent vertebrae), it divides into a dorsal primary ramus (directed posteriorly) and a ventral primary ramus (directed laterally or anteriorly). Fibers from the dorsal rami innervate the skin and extensor muscles of the neck and trunk. The ventral rami supply the limbs, in addition to the sides and front of the trunk. 9 The Concise Book of Yoga Anatomy Anatomical Orientation Anatomical Directions To describe the relative positions of body parts and their movements, it is essential to have a universally accepted reference position. The standard body position, known as the “anatomical position,” serves as this reference. Anatomical position is simply standing upright with arms hanging by the sides, palms facing forward (see Figure 1.3). Most directional terminology used refers to the body as if it were in the anatomical position, regardless of its actual position. Note also that the terms “left” and “right” refer to the sides of the object or person being viewed and not those of the reader. Figure 1.5: Superior Above; toward the head or upper part of the structure or body. Figure 1.3: Anterior In front of; toward or at the front of the body. Figure 1.6: Inferior Below; away from the head or toward the lower part of the structure or body. Figure 1.4: Posterior Behind; toward or at the back of the body. 10 The Moving Body Figure 1.7: Medial Figure 1.9: Proximal (From medius in Latin, meaning “middle”) (From proximus in Latin, meaning “nearest”) Toward or at the midline of the body; on the inner Closer to the center of the body (the navel) or to the side of a limb. attachment point of a limb to the torso. Figure 1.8: Lateral Figure 1.10: Distal (From latus in Latin, meaning “side”) (From distans in Latin, meaning “distant”) Away from the midline of the body; on the outer side Farther away from the center of the body, or from the of the body or a limb. attachment point of a limb to the torso. 11 The Concise Book of Yoga Anatomy Figure 1.13: Dorsal The posterior surface of something, e.g., the back of the hand or top of the foot. Figure 1.11: Superficial Toward or at the body surface. Figure 1.14: Palmar The anterior surface of the hand, i.e., the palm. Figure 1.12: Deep Farther away from the body surface; more internal. Figure 1.15: Plantar The sole of the foot. 12