Yoga Anatomy

Muscular joint actions

Spine

Concentric

contraction Eccentric contraction

To rotate chest to side:

Internal oblique (flexed leg side); external

oblique (extended leg side)

To rotate head toward ceiling:

Rectus capitis posterior, obliquus capitis infe-

rior, longus capitis and colli, splenius capitis

(flexed leg side); sternocleidomastoid,

upper trapezius (extended leg side)

To modulate side bending into gravity:

Quadratus lumborum, latissimus dorsi, spinal

muscles (flexed leg side)

Upper limbs

Concentric contraction Eccentric contraction

To upwardly rotate, abduct, and elevate

scapula:

Serratus anterior

To extend elbow:

Triceps brachii, anconeus

To extend arm to overhead without

falling into gravity:

Rotator cuff, teres major, latissimus dorsi

Lower limbs

Extended leg Flexed leg

Concentric

contraction

Passively

lengthening

Concentric

contraction

Passively

lengthening

To maintain knee

extension:

Articularis genu,

vastii

To adduct and

internally rotate:

Pectineus, adduc-

tor longus and

brevis

Hamstrings, gluteus

medius and minimus

(posterior fibers),

gluteus maximus,

piriformis, adductor

magnus, soleus,

gastrocnemius

To externally rotate hip:

Obturator internus and

externus, quadratus

femoris, piriformis,

superior and inferior

gemellus

To externally rotate

and flex hip and

knee:

Sartorius

To flex knee:

Hamstrings

Adductor magnus,

longus, and

brevis

Parivrtta Janu Sirsasana (continued)