2. Anatomical awareness as a powerful tool
Maybe sometimes we build up our position base on how we see it from the outside, in a
superficial way, so we try to copy what we see and to fit our body, forcefully, into
that external image.
We invite you to focus on that look inward and to build up our posture from there. We
are going to create a positive image more refined, more subtle, more detailed
each time. “The images are like bombs of big expansion wave in that, when they
explode, they tear difficulties apart#### (hacen pedazos) and create the desired
change.
” Whatever is contained in that inner image, the body will reproduce it.”
Anatomy can help us to visualize the structure in the positions, to the pure instruction we
add the intention.
“Before practice, theory is useless. After practice, it´s obvious.”
Anatomy, in the end, is a fascinating, profound and funny opportunity to know ourselves.
“If you teach an individual to be aware of his/her physical organism and to use it in the
way it was designed for, very often you can change completely his/her attitude
towards life and heal his/her neurotic tendencies.” Aldous Huxley
3. Index Our Anatomy
INDEX
ABC ANATOMY
The structure
1. Anatomic position (p. 1) .......................................................................................................1
Introduction 1
Principal systems 1
Bones
Articulations
Muscles
2. Planes of movement (p. 2) ................................................................................................... 2
Median or midsagittal 2
Flexion, dorsiflexion
Extension, plantarflexion
Frontal or coronal (p. 3) 3
Adduction
Abduction
Lateral flexing or side-bending
Fingers and toes
hand
foot
Transverse or horizontal (p. 4) 4
Lateral rotation, supination
Medial rotation, pronation
Right/left rotation
Other anatomical reference terms (p. 6) 5
Anterior
Posterior
Superior
Inferior
Medial
Lateral
Internal or deep
External or superficial
Proximal
Distal
Looking Inward i
4. Index Our Anatomy
BONES AND WIRES
The structure
1. Talking about bones in general ...........................................................................................1
Ideas from B4L (Bones for Life) 1
Mobile framework & rigid support
Gravity
Organization
Dynamic movement
Bone growth
pressure
configuration
cooperation
transmission, domino effect
structure and function
positioning
alignment
restorative ability
biological optimism
Ideas from Anatomy of Hatha Yoga 1
The scar of evolution
Characteristics
the upright posture
the capacity to hold it up
Relaxation and balance
the lock in the knees
relaxation
extension
instructors
students
NO lock
Alignment, the plumb line of gravity
through the cervical spine
through the lumbar spine
behind the axial centre of the articulations of the hips
in front of the locked articulations of the knees
centre of the heel
Appendicular and axial skeleton
appendicular
axial
both together
Looking Inward ii
5. Index Our Anatomy
Appendicular skeleton
upper extremities
lower extremities
Axial skeleton
skull
vertebral spine
rib cage
sternum
Ideas from Anatomy of Movement 7
Skeleton (p. 7)
basic shapes
components
subjected to pressure
Internal anatomy of a bone (p. 8)
alveolar (spongy) structure
hollow structure
marrow
periosteum
compact bone
articular cartilage
Joints (p. 9)
different degrees of mobility
articulating surfaces
congruency
articular cartilage and synovial cavity
dislocation o luxation
Cartilage (p. 11)
types of stress
may be damaged
blood vessels
other formations
Joint capsule (p. 12)
what is it?
reinforcements
areas
outer layer
inner layer
Ligaments (p. 13)
what are they?
function in the joint
proprioceptive sensitivity
excessive movement or trauma
Looking Inward iii
6. Index Our Anatomy
2. Vertebral column (p. 30) .................................................................................................... 15
Introduction 15
Vertebral spine
Human spine
primary, kyphosis
secondary, lordosis
Primary curve, a bit of prehistory
undulations
parallels
In the individual development
Intrinsecum equilibrium 19
With no muscles
Deep changes
Energy waste against gravity
Vertebral structure (p. 32) 20
Shapes
Two main parts
posterior, VERTEBRAL ARCH
anterior, VERTEBRAL BODY
Vertebral holes foramen
Intervertebral foramina
Vertebral linkage (p. 33)
1 intervertebral disc
2 articular facets
Ligaments of the spine (p. 34) 23
Continuous
anterior longitudinal ligament
posterior longitudinal ligament
supraespinous ligament
Discontinuous
ligament flava
intertransverse ligaments
interspinous ligaments
The 24 vertebrae
vertebral bodies
arches
Looking Inward iv
7. Index Our Anatomy
Structural elements
compression forces
tension forces
Vertebral movements (p. 36) 25
Effect in discs and ligaments
sthira y sukha
in flexion
in extension
in lateral flexion
in rotation
Let´s go deeper
compression and decompression forces
if compression force is too strong
asymmetrical movements
pushing back
anterior longitudinal ligament
posterior longitudinal ligament
Types of spinal movement
4 possible movements
flexion and extension, primary and secondary curves, exhalation and inhalation
basic movement
perspective
breathing
spatial and spinal perspective in forward/backward positions
flexion y extension
forward and backward
spatial and spinal perspective in lateral movements and twists
TRIKONASANA
PARIVRITTA TRIKONASANA
Axial extension, bandhas, mahamudra
axial extension
bandhas
mahamudra
Looking Inward v
8. Index Our Anatomy
3. Shoulder and shoulder girdle (p. 97) …......................................................................... 31
Introduction 31
Shoulder
glenohumeral (p. 112)
acromioclavicular (p. 108)
sternoclavicular (p. 106)
Shoulder girdle (p. 105)
differences
what is it?
Movements of the scapula (p. 109) 34
Scapula
Mobility
elevation
depression
abduction or protraction
adduction or retraction
downward rotation
upward rotation
The great mobility of the arm
Gliding planes
Movements of the arm (p. 101) 36
Flexion
Extension
Abduction
Adduction
External rotation
Medial rotation
Ligaments 38
Glenohumeral joint (p. 112)
from the bone point of view
the capsule
reinforcement
instability
resting position of the joint
Sternoclavicular joint (p. 106)
location
movements
ligaments
Looking Inward vi
9. Index Our Anatomy
Acromioclavicular joint (p. 108)
location
movements
gliding
opening and closing
the capsule and 4 ligaments
superior
inferior
coracoclavicular ligaments
trapezoid
conoid
Looking Inward vii
10. Index Our Anatomy
4. Thoracic cage: breathing I (p. 81) .................................................................................... 43
Introduction 43
Elements 44
Ribs + sternum
Ribs + vertebrae
the 12 thoracic vertebrae
head, neck, tubercule of the rib
vertebral level
The bucket handle (p. 83)
movement
different levels
direction
superior thoracic vertebrae
inferior thoracic vertebrae
lower part of the sternum
Mobility in the dorsal region (p. 54)
D.1 to D.7
D.8, D.9 and D.10
special mobility in the dorsal-lumbar region
D.12 and L.1
D.11 and D.12
Breathing I 49
Introduction
about breathing
breathing, spine and ribs
in the yoga practice
about Sukha y Dukha
Breathing, gravity and yoga
in the uterus
birth
initial expansion
the weight of the body in the space
postural development
breathing and posture
Definition of breathing
what is it?
the two cavities
similarities
differences
inverse proportion
Looking Inward viii
11. Index Our Anatomy
Volume and pressure
inhalation
exhalation
active exhalation
3D changes in the shape in breathing
volume and shape in the chest
shape in the abdomen
influence on each other
during breathing
Amplified definition of breathing
More elements in the mechanism of breathing
lungs
air
lungs
heart
breathing and circulation
metabolism
oxygen
moving oxygen
Mental aspects
neurons
the path
remedy for stress
mental benefits of a correct breathing
concentration and mental clarity
handle difficulties without stress
emotional control and balance
physical control and coordination
the two brains
right side
left side
Pranic benefits
Chakras
Looking Inward ix
12. Index Our Anatomy
5. The pelvic girdle: the bowl in balance ............................................................................. 62
Introduction (p. 40 + p. 175) 62
Elements 63
Iliac (p. 41)
lateral view
symphysis pubis
shapes and pelvic proportions (p. 43)
Sacrum and coccyx (p. 45)
lateral view
relation with L5
pendulum movements
constant micro-movement
coccyx or tailbone
Sacroiliac joint (p. 47)
what is it?
combined movement of sacrum and ilium
top of sacrum backwards=contranutation
anterior superior iliac spine forward
s.I. stability
Sacroiliac ligaments (p. 48)
posterior
anterior-inferior
sacrum-cranial connexion
traumatism and consequences
pain
prevention
Lumbosacral joint (p. 51)
instability factors
bad postures
why does it hurt? Some ideas
acute
chronic
frequently, sudden movements
sprain
lumbosacral pinching
Hip joint (p. 175)
what is it?
femur (p. 178)
Looking Inward x
13. Index Our Anatomy
transversal axis
anterior-posterior axis
vertical axis
neck axis and body axis, inclination angle
neck axis and knee axis, declination angle
long type
short type
Articular surfaces of the hip (p. 180)
femoral head
acetabulum
transmission area
central area
Capsule and ligaments (p. 184)
articular capsule
in the iliac
in the femur
ligaments
ligamentum teres
reinforcing the capsule
anterior ligaments in the movement (p. 185)
in flexion-extension
in lateral-medial rotation
in adduction-abduction
its role in the articular stability
Movements of hip 85
Pelvis is fixed and the femur is moving (p. 186)
flexion
extension
adduction
abduction
rotation
Movements of the pelvis at the hip joint and femur fixed (p. 190)
anteversion
retroversion
lateral flexion
medial flexion
medial rotation
lateral rotation
Sacroiliac joints
Gravity centre
Looking Inward xi
14. Index Our Anatomy
6. Arms and hands: Tools of movement I …………................................................................95
Parts of the arm 95
Views
anterior
posterior
lateral
Elbow (p. 131)
joint
transversal section of the forearm
right ulna (anterior view)
proximal ulna (anterior view)
right ulna (posterior view)
distal ulna (lateroinferior view)
right radius (posterior view)
ligaments
Hand (p. 147)
bones
ligaments
joints (anterior view)
joints (posterior view)
Elbow charts
humeral ulnar joint
humeral radial joint
radioulnar proximal joint
radioulnar distal joint
Looking Inward xii
15. Index Our Anatomy
7. Legs and feet: Tools of movement II ............................................................................... 109
Parts of the leg 109
Views
anterior
posterior
Knee (p. 192)
ligaments
intrinsic
extrinsic
joints
ventral view
posterior view
Tibia
Fibula
Bones of the foot
phalanges
calcaneus
talus
joints
Looking Inward xiii
16. Index Our Anatomy
MUSCLES, TENDONS AND WILL
Movement
1. Talking about muscles in general (p. 14) ........................................................................... 1
Movements 1
Origen and insertion 1
Tendon 1
Myofibers 2
Contraction 2
Elasticity 2
Passive property
Tendency to return
2. Muscle shapes (p. 16) .......................................................................................................... 3
Different attachments 3
Muscle fibers
Aponeurosis (broad tendon)
Tendon
Tendon under a fibrous band
Several origins (heads) 4
Multiple insertions (rare) 4
Sizes and shapes 4
Orientation 4
Long and short 4
Monoarticular 4
Polyarticular 4
Looking Inward xiv
17. Index Our Anatomy
3. Muscle contraction (p. 20) ................................................................................................... 5
Agonist and antagonist 5
Synergetic 5
Resistance 5
Gravity
Some external weight
The force of another person
Tension of the antagonist
Few extra things 9
Contractions
Muscle cells
Types of muscles
Motor unit
agonists
antagonists
synergists
4. Types of contraction (p. 22) ............................................................................................... 15
Concentric shortening and eccentric lengthening 15
Concentric contractions
Eccentric contractions
Daily activities
Isotonic and isometric activity 16
Isotonic
Isometric
Relaxation, stretching and mobility 17
Factors related to SSC (Stretching Shortening Cycle) 18
Golgi tendon organ 19
What is it?
Body
Mechanism
Training
Protection
Effects of agonist shortening 22
Stretching a muscle
Relaxing a muscle
Strengthening a muscle
Looking Inward xv
18. Index Our Anatomy
5. Phasic muscles and postural muscles .............................................................................. 23
Restorative alignment 23
Deficient alignment
Excessive/insufficient use
Importance of stretching
Two groups 24
Phasic, movement
Postural, stability
Complementary work
Common muscle imbalances 25
Standard patterns
Upper body patterns
neck, middle and upper back, and shoulder griddle
opposite muscle groups
shoulders
common patterns
Lower body patterns
lumbar and pelvic areas
tight hip flexors
chain reaction
6. Deep back muscles (p. 64) ............................................................................................... 28
Long and short muscles 28
Usually action 29
Shoulder girdle action 30
Weak points 30
Strengthening 32
Stretching 33
7. Lateral muscle of the lumbar spine: Quadratus lumborum (p. 63) ................................ 35
Function 35
What affects its role 35
Its action in Trikonasana 35
Looking Inward xvi
19. Index Our Anatomy
8. Abs and the rest. Anterolateral muscles of the abdomen ............................................. 37
Place and function 37
Transversus abdominis (p. 92) 38
Location and function
Action
if the vertebrae are fixed
if the aponeurosis is the fixed point
Internal oblique (p. 93) 39
Location and origin
Action
unilateral contraction
bilateral contraction
if both the vertebrae and pelvis are fixed
External oblique (p. 94) 40
Location and origin
Action
unilateral contraction
bilateral contraction
Synergic action in Trikonasana 40
Vertical fibers plus quadratus lumborum
Obliques in synergy
Fulcrum in rotation
Inner abdominal pressure
Action in the lower back
Rectus abdominis, 6-pack (p. 95) 41
Location
Action
Using gravity force 42
Flexion in the trunk 42
Leg abdominal work 42
Looking Inward xvii
20. Index Our Anatomy
9. Deep hip muscles I (p. 208) ............................................................................................... 45
Group of six muscles 45
Piriformis (p. 209) 45
Location
Action
if the sacrum is fixed
if the femur is fixed
bilateral contraction
unilateral contraction
Structures
Sciatic nerve
Function
Piriformis syndrome
Symptoms
Sacrum rotation
Somatic dysfunctions
Tensions
Injures
Difficulties
More symptoms
Right leg, driving
Quadratus femoris (p. 210) 53
Location
Action
if the iliac is fixed
if the femur is fixed
bilateral contraction
unilateral contraction
Obturator internus (p. 210) 53
Location
Action
if the iliac is fixed
if the femur is fixed
bilateral contraction
unilateral contraction
Gemellus superior and inferior (p. 211) 54
Location
Action
Looking Inward xviii
21. Index Our Anatomy
Obturator externus 54
Location
Action
if the iliac is fixed
if the femur is fixed
bilateral contraction
unilateral contraction
Obturators and gemelli: the hammock (p. 212) 54
Location
Action
if the pelvis is fixed
if the femur is fixed
bilateral contraction
unilateral contraction
Either way
Looking Inward xix
22. Index Our Anatomy
10. Deep hip muscles II ........................................................................................................... 55
Iliopsoas (p. 62-213) 55
Psoas major and iliacus, location
Psoas or psoas major
arises
action
if the vertebrae are fixed
if the femur is fixed (bilateral contraction, unilateral contraction)
Iliacus
arises
action
if the iliac is fixed
if the femur is fixed (bilateral contraction, unilateral contraction)
Relations
Action
if the vertebrae are fixed
if the femur is fixed
unilateral contraction
bilateral contraction
Gluteus minimus (p. 216) 63
Location
Action
if the iliac is fixed
if the femur is fixed
bilateral contraction
unilateral contraction
Gluteus medius (p. 215) 63
Location
Action
if the iliac is fixed
if the femur is fixed
bilateral contraction
unilateral contraction
Looking Inward xx
23. Index Our Anatomy
11. Deep hip muscles III (+ 1 of the hip and knee): The adductors (p. 224) ...................... 64
Group of five muscles 64
Location
Action
These muscles
Pectineus 65
Adductor brevis 65
Adductor longus 66
Adductor magnus (p. 225) 66
The anterior portion
The posterior portion
Gracilis 67
Action of the group as a whole 67
If the iliac is fixed
If the femur is fixed
Looking Inward xxi
24. Index Our Anatomy
12. Hip and knee muscles I: The superficial ......................................................................... 70
Tensor fasciae latae (229)
Gluteus maximus (228)
Deltoid gluteus (superficial portion of gluteus maximus and tensor fasciae latae)(p. 22)
13. Hip and knee muscles II ................................................................................................... 71
Quadriceps femoris (p. 217) 71
As a whole
Vastus intermedius
Vastus medialis and lateralis
Rectus femoris
if the pelvis is fixed
if the femur is fixed
For stretching
Sartorius (p. 220) 75
Location
Action
if the iliac is fixed
if the femur is fixed
bilaterally
unilaterally
14. Hip and knee muscles III: The hamstrings (p. 221) ......................................................... 76
Location 76
Action as a whole 76
For stretching 77
Differentiated action 78
Polyarticular muscles 78
Problems due to lack of de flexibility 78
Shoulder girdle muscles .................................................................................................... 79
Intro 79
Importance of its mobility for the arm mobility 79
Common dysfunctional pattern 79
Working in pairs 80
Looking Inward xxii
25. Index Our Anatomy
15. Shoulder muscles (p. 114) ................................................................................................. 81
A group of five muscles 81
From 1 to 5, from the deepest to the most superficial
2 towards the front of the chest
3 in the back
Its important role in inversions
Serratus anterior 82
Location
Origins
upper portion
middle portion
lower portion
Insertions
upper fibers
middle fibers
lower fibers
Function
if the ribs are fixed
upper fibers
middle fibers
lower fibers
if the scapula is fixed
Pectoralis minor (p. 116) 84
Location
Action
if the ribs are fixed
if the scapula is fixed
Rhomboids (p. 117) 84
Location
Action
if the spine is fixed
if the scapula is fixed
Levator scapulae (p. 117) 86
Location
Action
if the spine is fixed
if the scapula is fixed
bilateral contraction
unilateral contraction
Looking Inward xxiii
26. Index Our Anatomy
Trapezius (p. 74-118) 88
Location
Origins
upper fibers
middle fibers
lower fibers
Insertions
upper fibers
middle fibers
lower fibers
Function
if the spine is fixed
simultaneous contraction of all the fibers
upper fibers
middle fibers
lower fibers
if...what does it...?
Between T.7 and T.10
In the shoulders
Arms
Articular trauma
Actions and excessive use
Subclavius (p. 116) 92
Location
Action
Questions about its utility
Sternocleidomastoid (p. 116) 93
Location
Origin
Insertion
Nerves
Actions
when the skull is fixed
when the thoracic cage is fixed
unilateral contraction
bilateral contraction
Stretching
Looking Inward xxiv
27. Index Our Anatomy
16. Deep glenohumeral (scapulohumeral) muscles of shoulder joint (p. 120) ................. 96
Subscapularis 96
Supraspinatus 96
Infraspinatus (p. 121) 96
Teres minor 96
Rotator cuff muscles (p. 122) 96
Coracobrachialis
description
location
action
Biceps brachii (p. 123-139) 97
Location
Two origins
Insertion
short head
long head
insertion
Function
proximal radioulnar joint
humeroulnar joint
glenohumeral joint
Triceps brachii (p. 123-140) 99
Location
Origin
long head
lateral head
medial head (deep head)
Insertion
Function
on the shoulder joint
on the elbow
the lateral head
Antigravitational
In synergy
Connecting shoulder and elbow
Other movements
Looking Inward xxv
28. Index Our Anatomy
17. Glenohumeral joint muscles ........................................................................................... 105
Pectoralis major (p. 124)
Latissimus dorsi (p. 125)
Teres major (p. 125)
Deltoid (p. 126)
18. Breathing II ...................................................................................................................
19. Legs + knee + .................................................................................................................
20. Arms + elbow + ...............................................................................................................
21. Few extra things... .......................................................................................................
Looking Inward xxvi
