Yoga Anatomy

Skeletal joint actions

Spine Upper limbs Lower limbs

Top armLower armKneeling legExtended leg

Lateral flex-
ion, cervical
rotation and
extension

Scapular

upward rota-

tion and

elevation,

shoulder

abduction,

elbow exten-

sion

Shoulder abduc-

tion, forearm

supination

Hip extension

and adduc-

tion, knee

flexion, ankle

dorsiflexion

Hip flexion,

external

rotation,

and abduc-

tion; knee

extension;

ankle plan-

tar flexion

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To orient torso to front:
Internal oblique (flexed leg side);
external oblique (extended leg
side)

To resist falling into gravity:

External oblique, quadratus lumborum (flexed leg side)

Upper limbs

Upper arm

Concentric contraction Eccentric contraction

To upwardly rotate, abduct,
and elevate scapula:
Serratus anterior
To stabilize shoulder joint:
Rotator cuff
To extend elbow:
Triceps brachii, anconeus

To extend arm overhead without falling into gravity:

Teres major, latissimus dorsi

Lower limbs

Extended leg Kneeling leg

Concentric
contraction

Eccentric

contraction

Concentric

contraction

Eccentric

contraction

Passively

lengthening

To rotate and
abduct leg:
Sartorius, pirifor-
mis, superior
and inferior
gemellus,
obturator
internus

To keep from

collapsing

into hip:

Hamstrings

To extend,

adduct, and

internally

rotate hip:

Hamstrings,

adductor

magnus, glu-

teus maximus

To resist hip

extension and

knee flexion:

Rectus femoris

To resist knee

flexion:

Articularis genu,

vastii

Gluteus medius

and mini-

mus, tensor

fasciae latae

(continued)