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Anatomy of Asana Presented by Stephen Byrne

Learning objectives

  Relate basics of Anatomy to Asana   Understand the systems of movement

  Observe movement in relation to Yoga Asana

  Actively apply the theoretical learning to teaching Yoga

Learning activities

  Lectures   Discussion

  Role play

  Practicums

Activities

  In class observation   Successful completion in class activity

  Ability to work in a group

  Teaching skills

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Anatomy Review

 Anatomical Terms •  Planes of movement •  Directions of movement: Relate to the joint NOT the bones!

•  AB/ADDduction, Extension, Flexion, In/Ex-Rotation, at the joint!

 Beginning to observe what specific muscles and bones make up important joint / body complexes. •  Body disassociation: how we move

 Keep studying anatomy (wikipedia!)

 THEIME: Atlas of Anatomy Manual of Structural

Kinesiology

Anatomy of Asana

 Looking at the body systems that allow performance of Asana •  Balance

•  Systems of balance

•  Structure •  Associate the structures of the body relevant to an Asana

•  Movement •  How we get there and what may restrict us

Balance and Proprioception

 Balance: “An even distribution of weight enabling someone or something to remain upright and steady.”

1.  Vision: External visual reference point 2.  Proprioception: Joint position, muscle forces 3.  Vestibular System: Inner ear balance  Contributing - Affective Factors: •  Pain •  Muscular strength and control •  Fatigue •  Surface / BoS

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Balance and Proprioception  Injury and Pain: •  Reduces proprioception

•  Mind is busy with pain signals •  Fatigue causes similar effect

•  Muscular System •  Reduced or over activation •  Forms adaptive protective patterns

•  May become maladaptive •  Ligaments

•  Host a great array of receptors •  Strains and associated inflammation

block these receptors. •  Full tears ruin reception completely.

Balance and Proprioception: Training  Practice, Practice, Practice: •  Practice integrating all body systems. •  Bias particular systems:

•  Vision: mirrors? drishti? •  Proprioception: handling? •  Vestibular: medication, handling? •  Musculoskeletal: Exercise!

 Retraining specific strategies: •  Where is deficit?

•  Ankle/Knee/Hip/Other •  Compensatory locking (knee, ankle, etc)? •  Muscle weakness?

Base of Support (BoS)  Base of Support •  The area of the body in contact with a

stability assisting surface

•  Typically the area, on the floor, from one foot to the other.

•  BoS may be increased by a walking aid. •  Consider the BoS for some varying Asana

Base of Support (BoS)

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Center of Mass (CoM)  Center of Mass (CoM) •  The central balance point of all mass in a

body.

•  Interchangeably: Center of Gravity

•  At this point: the sum of all mass causing torque in the body is zero.

•  i.e. the body is balanced around this point.

•  CoM Changes: •  Where does CoM go when pregnant? •  When wearing a backpack? •  Holding a briefcase?

BoSCoM  Center of Mass and Base of Support relate to stop us falling over!

If our CoM falls outside of the BoS we fall.

BoSCoM  So how does this work?

BoSCoM: Activity  Small groups (Four?)  Each choose an Asana (or just any interesting / complex posture)  Partners will explore your Base of Support  Partners will explore your Center of Mass  Partners will effect your Center of Mass with weight (Touching, holding a bolster, etc)  How would this affect your teaching / adjusting methods?  Everyone gets a go as the model

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Flexibility  “The property of being flexible; easily bent or shaped.”  What effects flexibility: •  Muscles •  Fascial structures •  Joint capsules •  Neural structures •  Nervous control •  Activity •  All the above effected by injury

Flexibility  Muscles: •  Increasing length between Origin and Attachment. •  Trained through stretching exercises

•  What is the process of increased flexibility? •  Increased muscle cell count? •  Reduced nervous re-activation?

•  Heating effects muscle length •  Internal is greater than external heating

•  Greater blood flow or just comfort?

Flexibility  Fascia: •  Responsible for holding many times it’s weight

in force •  Excessive short-range use causes tightening

and toughening •  Adhesions may develop. Securing Fascia to

local structures (i.e. not sliding) •  How to Lengthen:

•  Heat: Deep •  Naturally over an active day •  Body Work •  Long hold stretches accompanied by relaxed

muscle

Flexibility  Joint capsules: •  A form of fascia •  Previous slide on fascia relates to joint capsules.

•  Specific to Joint Capsules: •  More Related to movement (which occurs at the joint!) •  Distraction techniques reduce joint immobilisation •  Full range of movement exercises required to exercise whole of

joint capsule. •  Ageing process naturally reduces joint mobility

•  Joint capsule range may be inhibited by boney structure of the joint capsule

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Flexibility  Nervous Structures: •  Nerves stemming from the spinal cord innervate the whole body. •  These nerves are required to follow the length of any available

Range of Movement.

•  A common source of strong pain (i.e. Sciatica) •  Due to immobility or irritation •  Pins / burning / numbness

•  Typically not considered able to “stretch” •  How do they stretch as we grow from child > adult?

Activity: Slump Test

Flexibility  Nervous Control: •  Muscles (perhaps fascia??) are controlled by nerves. •  If the nervous system innervates the muscle to contract then

flexibility will be decreased. •  Consider breathing into source of inflexibility. •  Mindful release of physical tension.

•  Serious injury or anxiety may block our conscious release of Nervous Control

•  The shaking muscle observation

Flexibility  Activity •  All the above factors are effected by activity or exercise. •  Day tasks:

•  Sitting •  Surfing •  Mechanics •  Teaching Yoga

•  Whole body systems are trained to adapt to regular activities. •  Thus Daily yoga practice!

Flexibility  Injury •  Injury restructures the previously listed structures.

•  Healing occurs in the same direction of movement. •  No rehab causes healing to be bundled

•  Structures form a messy web with disorganised innervation.

•  Rehabilitation causes restructuring to occur in the direction of the performed exercises. •  Results in coherent and innervated structures •  Better able to accept force in trained direction.

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Body Levers  Basics of Movement •  Movement is a product of:

•  Force generation (muscle contraction) •  Force transference (lever systems)

 Simple Levers •  Fulcrum, Load, Effort

Body Levers  Example levers

Body Levers  3 Lever Classes

Triangle: Fulcrum Arrow: Effort Square: Load

Body Levers - Classes  Class 1: •  Mechanical advantage equal or greater than effort

 Class 2: •  Mechanical advantage ALWAYS greater than effort

 Class 3: •  Mechanical advantage ALWAYS LESS than effort

 Most functional human body levers are Class 3 •  While force displacement is less, efficient arc of movement is

much greater. Example: Biceps

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Body Levers – Short & Long  When applying external force the increasing length of a lever increases it’s efficiency. •  Re-examine the arc RoM of the biceps

 Adjusting •  Adjustments exert external force on a students lever •  Short levers exert less force •  Long levers exert greater force

•  Example: Adjust Baddhakonasana

Body Levers – Short & Long  Which adjustment is likely more strong?

Acute ‘Simple’ Pain  Response to damage   or a ‘risk’ of damage •  Form of protection for the body

•  To heal initially •  To avoid further injury later

•  The memory of pain  Usually as a result of injury/illness •  Acute ankle sprain. •  Acute back strain. •  Pain with Flu

 The body usually heals and the pain reduces •  < 3 months

Acute Injuries n  Discusswithstudentsbeforeprac<ce

n  Commonsignsofanacuteinjury:n  Swelling.n  IncreasedWarmth.n  Bruising.n  Pain.n  Instability.

 Type of Injury: •  Muscular: Tear/Strain/Cramp. •  Joint: Ligament Sprain, Cartilage

Damage. •  Bones: Fractures.

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Acute Injury Prevention  Can be more difficult than preventing ‘Chronic/Recurring’ injuries •  Sometimes difficult to see

coming! •  Know your students

before pushing •  E.g. Fundamental postures

before advanced postures

 Verbal Cues •  ‘Slowly’, ‘Controlled’,

‘Being Mindful’

n  Observa<onalskillsn  E.g.Keyareasnottomiss

n  Hyperextensionofjointsn  Hinginglowerbackn  Lackofobviousstrengthn  Pulling/YankingintoPosturesn  Pushingexcessively–i.e.Jumpingwithoutcontrol

Flexibility   Articular/Joint Structure •  Hypomobility: restricted joint range of motion.

•  Disuse: •  Not taking joints through their full range. •  = adhesions and restrictions.

•  Joint degeneration in association with aging – continued movement allows for ongoing nutrition to cartilage from synovial fluid movement. •  Keep moving!

•  Scar tissue formation post surgery/injury. •  Yin – Long Holds.

n  Hypermobility:excessivejointrangeof

mo<on.n  Reduc<oninrestric<onbybothpassive

andac<vestructures.n  Gene<cPredisposi<on–collagentypes.n  Injurytoligaments–overstretchingof

ligaments.n  Pregnancy–influenceofrelaxin.

Flexibility •  Practical Implications: •  Experience DOMS as a

result – can last 24-36 hours post activity.

•  Notable when first starting yoga or picking up after a long break.

n MuscularRestric<onn  Lackofextensibilityduetoreducedtensionloading:n  i.e.reducedstretching.

n  Changeof<ssuecomposi<onwithageing.

n  Stretchingbeyondnormalrange=microtears=adapta<on.n  Asexperiencedwithstrengtheningbeyondnormalrange.

Flexibility  Neural Shortening •  There is a continual loosening and tightening

of nerves – particularly when immobile. •  Symptoms:

•  Burning/pins and needles/altered sensations. •  Pain referral.

n  Prac<calImplica<ons:n  AdhoMukhaSvanasana:par<cularlyfirstthinginthemorning.n  Addi<on/reduc<onofcervicalflexion?Influenceonsensa<on.

n  Extendedarmwithcontra-laterallateralflexion.

n  Cau<on–canbeprovoca<ve.

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Observation and Verbal Cues   Using the previous system •  From the ground up •  Joints as points of focus

•  Movement occurring about the joints   Verbal Cues •  Use knowledge of anatomy to deepen students

understanding of the posture •  Try not to overwhelm

•  Demonstrate and bring awareness to a certain muscle/joint/movement prior to integrating terminology into class •  E.g. Demonstrate to them the location of the upper trapezius

•  Contracting – “Shoulders to ears” •  Relaxing – “Shoulders away from ears”

•  Refer to multiple times during the class •  E.g. Increased thoracic extension vs. lumbar hinging

Surya Namaskar B Sun Salutation B

Tadasana  Teach Tadasana with appreciation for the anatomical but not anatomically!

Tadasana  Foot •  Pronation/Supination

 Knee •  Positioning •  Quadriceps activation

 Hips •  Excessive external rotation?

•  Toes out?

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Tadasana   Pelvis

•  Anterior vs. Posterior Tilt   Abdomen

•  Bracing through the Upper Abdominals •  Subtle drawing of Uddiyana Bandha/Mula

Bandha

  Spine •  Increased Lumbar Lordosis/

Hinging •  Chin Protraction

•  Increased cervical lordosis

 Shoulder •  Elevation - > Upper

Trapezius Activation

Uttanasana"Forward Bending  Spinal movement •  Observe side on and from behind

•  Fluidity of movement between each vertebrae

•  Groups moving together – points of hinging – left or right shift (unloading/loading)

 Knees raised •  Knees extended or flexed •  Quadriceps active

•  Reciprocal Inhibition of hamstrings.

Uttanasana"Forward Bending

 Hamstring vs Lumbar Length •  Lumbar length (Quadratus

Lumborum/Erector Spinae) •  Minimal pelvic shift

•  Hamstring length •  Anterior tilt of pelvis – raising of

ischial tuberosities

 Compare with Paschimottanasna

Uttanasana"Forward Bending

n VerbalCuesn  “Controlledloweringofthespine”n  “Vertebraebyvertebrae”

n  Cau<on–explainfurthern  “Li9ingthesitbones”n  “Breathingintothelowerleg,backofthigh,lowerback”n  V.s.“Calves,hamstringsandthoracolumbarfascia”

n  Explaintostudents++

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Chaturanga Downward Facing Dog"Adho Mukha Svanasana   Wrist/Hands

•  Weight in the heel of the hands? •  Spreading of the fingers

  Elbows •  Slight bend/avoiding hyperextension

•  Cocontraction

  Shoulders •  Shoulder blades moving along the back •  External rotation/Away from the ears

•  Winging? •  Opening through the chest •  Shoulder blades coming together

Downward Facing Dog"Adho Mukha Svanasana

  Abdomen •  Gentle drawing of Uddiyana Bandha/Lower Abdominals

•  Avoid “Clench”/ “Brace” •  Lengthening through the obliques/space between the ribs

  Pelvis •  Tuck – lumbar fascia •  Lift – hamstrings

  Knees •  Lift the knee caps •  Note hyperextension

  Feet •  Shifting weight to the back

•  Lifting sit bones up and back

Urdhva Mukha Svanasna"Upward Facing Dog  E.g. •  Wrist/Hands

•  Weight in the heel of the hands •  Increased difficulty compared to Down

Dog •  With increased weight bearing

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Urdhva Mukha Svanasna"Upward Facing Dog  Verbal Cues •  “Draw forward, lift through the chest bone

(sternum)” •  “Grounding through the base of the fingers

– unload the wrist”

Sphinx

High Lunge  Foot •  Pronation/Supination

•  Effect at knee.  Knee •  The victim of change at the foot and

hip.  Hip •  Internal Rotation

•  Effect at the knee

High Lunge  Spine •  Increased Lumbar Lordosis/Hinging

•  Minimal Thoracic Extension •  Uncontrolled Cervical Extension

•  Dropping Back  Shoulder •  Elevation - > Upper Trapezius

Activation

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High Lunge  Variations •  Low Lunge

 Verbal Cueing •  “Drawing the hip joint back” •  “Keeping the knee in line with the 2nd

toe” •  “Grounding down through the outer

heel and base of the big toe” •  “Shoulders relaxed” •  “Chin slightly tucked”

Practice

 Teaching Surya Namaskar B •  Groups 3

•  1 Teacher •  2 Students

•  Observe •  Use variety of verbal cues

•  Particular muscle activation •  Moving deeper •  Correcting common areas for concern

•  E.g. Shoulder elevation •  Hinging lower back etc.

Adjustments

 Consent  End Feels • Soft. • Hard. • Compression vs.

Tension.

Adjustments n Awarenessofvaryingpathsforopeningn  >Riskofinjuryifstudentsareonlyacemp<ngtoopenin‘onearea’ofthepose.n  PrasaritaPadocanasana

n  Lumbarspine,thoracolumbarfascia,hamstrings,gastroc.

n  Paschimocanasanan  Hamstrings,LowerLumbarSpine.

n  Test–StraightLegRaisees<matevs.UcanasanaObserva<on.

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Basic Acute Injury Management   E.g. Post a tear/strain of connective tissue/muscle fibers e.g. Hamstring strain •  Connective tissue- adhesion formation/restriction to movement.

•  LIGHT stretching during the first 48 hours to allow for the fibers to heal in correct alignment – providing functional tissue formation.

•  Reduce time holding the stretch – increased frequency. •  Return to modified practice

  SPRICERM •  For sprains/strains acute injury. •  Not always the case for chronic/recurring injury. Sometimes yes sometimes no.

  Referral

Chronic ‘Complex’ Pain

 “Pain that persists after an injury has healed or after and illness has passed.”

 Timeframe •  Usually > 3 months. •  Without significant re-injury – recurrent ankle sprains

that keep getting better.

Chronic ‘Complex’ Pain II  Involves a broader ‘systemic’ problem •  Immune, hormonal and endocrine systems involved •  Behavioural and emotional components •  ‘Yellow Flags’ commonly present

•  Fear avoidance behaviors •  Pain is continuing to = damage. •  Start to fear particular movements unnecessarily

•  Catastrophising – High anxiety levels associated with pain.

•  > Peripheral Sensitisation •  Central Sensitisation

•  Neural processing of pain is altered.

Chronic ‘Complex’ Pain III  Implications for Management • Unlikely to respond completely to a solely

musculoskeletal based approach.

• Holistic Approach Needed • Education • Multidisciplinary approach • Revision of case and prognosis

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Chronic Pain IV  Beneficial Aspects of Yoga •  Understanding of key postures enables observation of adaptive/maladaptive

changes. •  Essential to keep moving.

•  Controlled movement with a variety of props/supportive elements. •  Mindfulness/Meditation:

•  Walking Meditation/Bodyscan: Reveal interesting information about an injury/bodily change. •  Blockages and limitations in sensory awareness often demonstrated.

•  Yoga Nidra/Meditation: •  Enable an increased sense of present awareness: shown to facilitate

a reduction in catastrophising behaviors.