Yoga Anatomy

Skeletal joint actions

Spine Upper limbs Lower limbs

Cervical and upper thoracic
flexion, lower thoracic and
lumbar extension

Scapular adduction, down-

ward rotation, and eleva-

tion; shoulder extension

and adduction; elbow

flexion; forearm supination;

wrist dorsiflexion

Hip flexion and adduction,

knee extension, ankle dor-

siflexion

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To extend lower thoracic spine:
Spinal extensors

To resist lumbar hyperextension and counter

weight of leg:

Psoas major and minor, abdominal muscles

Upper limbs

Concentric contraction Eccentric contraction

To adduct, elevate, and downwardly
rotate scapula:
Rhomboids, levator scapulae
To stabilize shoulder joint and prevent
protraction of head of humerus:
Rotator cuff
To extend and adduct shoulder joint:
Triceps brachii (long head), teres major,
posterior deltoid
To flex elbow and supinate forearm:
Biceps brachii, brachialis

To receive and support weight of pelvis:

Flexors of wrist and hand

Lower limbs

Concentric contraction Eccentric contraction

To extend knee:
Vastii

To resist leg falling toward face:

Hamstrings, gluteus maximus

To extend, adduct, and internally rotate hip:

Adductor magnus, gracilis

(continued)