Yoga Anatomy

Skeletal joint actions

Spine Upper limbsLower limbs

Front leg Back leg

Extension Scapular upward
rotation, abduc-
tion, and elevation;
shoulder flexion,
adduction, and
external rotation;
forearm supina-
tion; hand and
finger flexion

SI joint nutation, hip

flexion and exter-

nal rotation, knee

flexion, ankle plan-

tar flexion, foot

supination

SI joint counternuta-

tion; hip extension,

internal rotation,

and adduction;

knee flexion; ankle

plantar flexion

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To extend spine:
Spinal extensors

To neutralize twist from

position of back leg:

Internal oblique (front leg side);

external oblique (back leg

side)

To prevent hyperextension

at lumbar spine:

Psoas minor, abdominal

muscles

Upper limbs

Concentric contraction

To abduct, upwardly rotate,
and elevate scapula:
Serratus anterior, upper tra-
pezius
To stabilize, flex, and adduct
shoulder joint:
Rotator cuff, pectoralis major
(upper fibers), anterior del-
toid, biceps brachii (short
head)

To rotate forearm and grasp foot:

Supinator and flexors of hand and fingers

Lower limbs

Front leg Back leg

Eccentric contraction Concentric contraction Passively lengthening

To resist hip flexion:
Hamstrings, piriformis, obtu-
rator internus, superior and
inferior gemellus

To create hip extension

and knee flexion:

Hamstrings

To create hip extension, internal

rotation, and adduction:

Adductor magnus

Iliacus, psoas major, rectus

femoris

(continued)