Yoga Anatomy

Skeletal joint actions

Spine Upper limbs Lower limbs

Extension Scapular upward rotation and
elevation, shoulder flexion,
elbow extension, forearm
pronation, wrist dorsiflex-
ion, hand and finger exten-
sion

Hip extension and adduction,

knee flexion, ankle plantar

flexion

Muscular joint actions

Spine

Concentric contraction Eccentric contraction

To lift head away from floor:
Rectus capitis posterior, obliquus capitis
superior
To maximize extension of spine:
Spinal extensors

To keep from hyperextending lumbar spine:

Psoas minor, abdominals

Upper limbs

Concentric contraction

To upwardly rotate and elevate scapula:
Serratus anterior
To stabilize and protect shoulder joint:
Rotator cuff, deltoid
To flex shoulder:
Biceps brachii, anterior 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)