Yoga Anatomy

Skeletal joint actions

Spine Upper limbs Lower limbs

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

Hip adduction and neutral

extension, knee extension,

ankle dorsiflexion

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To lift head away from floor:
Rectus capitis posterior, obliquus capitis
superior
To maintain extension of spine and keep
from falling into flexion:
Spinal extensors

To keep from falling into extension:

Psoas major (upper fibers), psoas minor,

abdominal muscles

Upper limbs

Concentric contraction Eccentric contraction

To upwardly rotate, abduct, and elevate
scapula:
Serratus anterior
To stabilize and protect shoulder joint:
Rotator cuff, deltoid
To resist shoulder extension:
Anterior deltoid
To flex and adduct shoulder:
Biceps brachii, anterior deltoid
To pronate forearm:
Pronator quadratus and teres
To maintain integrity of hand:
Intrinsic muscles of wrist and hand

To resist elbow flexion and falling onto face:

Triceps brachii

Lower limbs

Concentric contraction Eccentric contraction

To maintain neutral hip extension
and adduction:
Hamstrings, adductor magnus, gluteus
maximus
To adduct hip:
Gracilis
To extend knee:
Articularis genu, vastii
To create dorsiflexion:
Tibialis anterior

To prevent leg falling backward:

Psoas major

(continued)