Yoga Anatomy

Skeletal joint actions

Spine Upper limbs Lower limbs

Cervical extension, slight tho-
racic and lumbar extension

Scapular downward rotation,

elevation, and adduction;

shoulder extension; elbow

extension; wrist dorsiflexion

SI joint counternutation, hip

extension and adduction,

knee flexion, ankle dorsi-

flexion

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To extend spine, especially thoracic curve:
Spinal extensors

To resist hyperextension in cervical

and lumbar spine:

Anterior neck muscles, psoas minor,

abdominal muscles

Upper limbs

Concentric 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 extend elbow:

Triceps brachii

To pronate forearm:

Pronator quadratus and teres

To maintain integrity of hand:

Intrinsic muscles of wrist and hand

Lower limbs

Concentric contraction

To extend hip:
Hamstrings, gluteus maximus
To extend, adduct, and internally rotate hip:
Adductor magnus, gracilis

To extend knee:

Articularis genu, vastii

(continued)