Yoga Anatomy

Muscular joint actions

Spine

Concentric contraction Passively lengthening

To maintain extension against pressure of
arm:
Spinal extensors
To rotate spine toward leg:
Internal oblique, erector spinae, splenius capi-
tis (top leg side); external oblique, rotatores,
multifidi (bottom leg side)
To turn head:
Sternocleidomastoid (bottom leg side)

External oblique, rotatores, multifidi, ster-

nocleidomastoid (top leg side); internal

oblique, erector spinae, splenius capitis,

latissimus dorsi (bottom leg side)

Upper limbs

Front arm (contralateral to top leg)Back arm

Concentric contraction Concentric contraction

To stabilize humeral head:
Rotator cuff
To maintain placement of scapula on rib
cage:
Rhomboids
To extend arm against leg:
Posterior deltoid
To flex elbow:
Biceps brachii

To stabilize humeral head:

Rotator cuff

To keep scapula placed on rib cage and resist

adduction of this scapula:

Serratus anterior

To extend shoulder and elbow:

Triceps brachii

Lower limbs

Top leg Bottom leg

Concentric
contraction

Passively

lengthening

Concentric

contraction

Passively

lengthening

To flex and adduct
leg:
Adductor longus
and brevis,
pectineus

Piriformis; superior

and inferior gemel-

lus; obturator inter-

nus and externus;

quadratus femoris;

gluteus maximus,

medius, and mini-

mus

To externally rotate

hip:

Obturator internus

and externus,

quadratus femoris,

piriformis, superior

and inferior gemel-

lus

To externally rotate

and flex hip and

knee:

Sartorius

To flex knee:

Hamstrings

To flex and adduct

leg:

Adductor longus

and brevis

Gluteus medius

and minimus

(continued)