Yoga Anatomy

Skeletal joint actions

Spine Upper limbsLower limbs

Front leg Back leg

Extension Scapular upward
rotation, abduc-
tion, and elevation;
shoulder flexion
and adduction;
elbow extension

SI joint nutation;

hip flexion, inter-

nal rotation, and

adduction; knee

extension; ankle

dorsiflexion

SI joint counternuta-

tion; hip extension,

internal rotation,

and adduction;

knee extension;

ankle plantar

flexion

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To extend spine:
Spinal extensors

To allow spinal extension

(back bending) without

falling into gravity:

Psoas minor, abdominal mus-

cles, longus colli, verticalis,

suprahyoid and infrahyoid

muscles

Upper limbs

Concentric contraction Passively lengthening

To abduct, upwardly rotate,
and elevate scapula:
Serratus anterior, upper
trapezius
To stabilize, flex, and adduct
shoulder joint:
Rotator cuff, coracobrachialis,
pectoralis major (upper
fibers), anterior deltoid,
biceps brachii (short head)

Rhomboids, latissimus dorsi,

pectoralis major (lower

fibers), pectoralis minor

Lower limbs

Front leg Back leg

Concentric contraction Eccentric contractionEccentric contraction

To maintain knee extension:
Articularis genu, vastii

To adduct and internally
rotate:
Pectineus, adductor longus
and brevis

To resist overarticulating

in front hip joint and to

maintain internal rotation

and adduction:

Hamstrings, gluteus medius

and minimus (posterior

fibers), gluteus maxi-

mus, piriformis, adductor

magnus, soleus, gastroc-

nemius

To resist overextension of hip

while maintaining adduc-

tion and internal rotation:

Psoas major, iliacus, rectus

femoris, sartorius, pectin-

eus, adductor longus and

brevis, gracilis, tensor fas-

ciae latae

(continued)