YOGA ANATOMY. Part Three - Bones. Yoga Teacher Training Robin Bennett 200 RYT

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1 YOGA ANATOMY Yoga Teacher Training Part Three - Bones 2015 Robin Bennett 200 RYT

2 THE HUMAN SKELETON

3 BONE COMPOSITION A femur head with a cortex of compact bone and medulla of trabecular (spongy) bone

4 OSTEOBLASTS ARE MONONUCLEATE BONE-FORMING CELLS OSTEOCLASTS ARE THE CELLS RESPONSIBLE FOR BONE RESORPTION

5 OSTEOPOROSIS is a disease of bones that leads to an increased risk of fracture. The form of osteoporosis most common in women after menopause is referred to as primary type 1 or postmenopausal osteoporosis. Primary type 2 osteoporosis or senile osteoporosis occurs after age 75 and is seen in both females and males at a ratio of 2:1. Osteoporosis itself has no symptoms.

6 OSTEOPENIA Osteopenia occurs more frequently in post-menopausal women as a result of the loss of estrogen. It can also be exacerbated by lifestyle factors such as lack of exercise, excess consumption of alcohol, or smoking. The condition is often noted in young female athletes. A chronic negative energy balance can suppress estrogen levels and decrease bone mineral density.

7 FEMALE ATHLETE TRIAD SYNDROME is a syndrome in which eating disorders (or low energy availability), amenorrhoea and decreased bone mineral density (osteoporosis and osteopenia) are present. This condition is seen in females participating in sports that emphasize leanness or low body weight.

8 TYPES OF BONES Long bones are characterized by a shaft that is much longer than it is wide. They are made up mostly of compact bone, with lesser amounts of marrow, located within the medullary cavity, and spongy bone. Short bones are roughly cube-shaped, and have only a thin layer of compact bone surrounding a spongy interior. Flat bones are thin and generally curved, with two parallel layers of compact bones sandwiching a layer of spongy bone. Irregular bones do not fit into the above categories. They consist of thin layers of compact bone surrounding a spongy interior.

9 BONES OF THE LOWER LIMBS Femur - the thigh bone Patella - the knee cap Tibia - the larger of the two leg bones located below the knee cap Fibula - the smaller of the two leg bones located below the knee cap

10 BONES OF THE FOOT 1) Tarsals the most proximal set of bones. There are seven of these. 2) Metatarsals five bones (one for each digit), they connect the phalanges to the tarsals. 3) Phalanges the bones of the digits.

11 Talus The most superior of the tarsal bones, it articulates with the leg bones to form the ankle joint. It transmits the weight of the body from the tibia to the foot. This bone has no muscular attachments, and is covered in articular cartilage. It has a head, neck and body. Calcaneus The calcaneus lies underneath the talus as the bone of the heel. It is thick and sturdy, acting to transmit forces from the body to the ground. In addition to the talus, it also articulates with the cuboid bone anteriorly.

12 PELVIC BONES The pelvic skeleton is formed posteriorly (in the area of the back), by the sacrum and the coccyx and laterally and anteriorly (forward and to the sides), by a pair of hip bones. Each hip bone consists of 3 sections, ilium, ischium, and pubis.

13 HIP JOINT The hip joint is the joint between the femur and acetabulum of the pelvis and its primary function is to support the weight of the body in both static (e. g. standing) and dynamic (e. g. walking or running) postures. The hip joints are the most important part in retaining balance. The pelvic inclination angle, which is the single most important element of human body posture, is adjusted at the hips.

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15 FEMUR INCLINATION

16 FEMUR NECK LENGTH

17 FEMUR TORSION

18 HIP SOCKET

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20 THE SPINE OR THE VERTEBRAL COLUMN

21 Segmental Spinal Cord Level and Function C1-C6 - Neck flexors C1-T1 - Neck extensors C3, C4, C5 - Supply diaphragm (mostly C4) C5, C6 - Shoulder movement, raise arm (deltoid); flexion of elbow (biceps); C6 - externally rotates the arm (supinates) C6, C7 - Extends elbow and wrist (triceps and wrist extensors); pronates wrist C7, T1 - Flexes wrist C7, T1 - Supply small muscles of the hand T1 -T6 - Intercostals and trunk above the waist T7-L1 - Abdominal muscles L1, L2, L3, L4 - Thigh flexion L2, L3, L4 - Thigh adduction L4, L5, S1 - Thigh abduction L5, S1, S2 - Extension of leg at the hip (gluteus maximus) L2, L3, L4 - Extension of leg at the knee (quadriceps femoris) L4, L5, S1, S2 - Flexion of leg at the knee (hamstrings) L4, L5, S1 - Dorsiflexion of foot (tibialis anterior) L4, L5, S1 - Extension of toes L5, S1, S2 - Plantar flexion of foot L5, S1, S2 - Flexion of toes

22 POSTERIOR SURFACE Orientation of the rib cage on the vertebral column

23 HEALING BACK PAIN Dr. John E. Sarno

24 BONES OF THE SHOULDER The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone)

25 The muscles and joints of the shoulder allow it to move through a remarkable range of motion, making it one of the most mobile joints in the human body. The shoulder can abduct, adduct (such as during the shoulder fly), rotate, be raised in front of and behind the torso and move through a full 360 in the sagittal plane. This tremendous range of motion also makes the shoulder extremely unstable, far more prone to dislocation and injury than other joints.

26 EAGLE POSE Garudasana

27 COW FACE POSE Gomukhasana

28 BOW POSE Dhanurasana

29 SHOULDER GIRDLE SCAPULA (SHOULDER BLADE), CLAVICLE (COLLAR BONE) HUMERUS LONG BONE OF THE UPPER ARM RADIUS LONG BONE OF THE FOREARM; CONNECTS WITH THE HUMERUS TO FORM THE ELBOW ULNA LONG BONE OF THE FOREARM; CONNECTS WITH THE HUMERUS TO FORM THE ELBOW CARPALS 8 SMALL BONES OF THE WRIST METACARPALS SMALL BONES OF THE HAND PHALANGES 14 BONES OF THE FINGERS (3 IN EACH FINGER) AND THUMB (2 IN THE THUMB) Bones of the Upper Appendage (Arm and Hand)

30 YOGA HAND EXERCISES

31 SKULL

32 THE HEAD IS POSITIONED UPON THE SUPERIOR PORTION OF THE VERTEBRAL COLUMN, ATTACHING THE SKULL UPON C-1 (THE ATLAS). THE SKELETAL SECTION OF THE HEAD AND NECK FORMS THE SUPERIOR SEGMENT OF THE AXIAL SKELETON AND COMPRISES SKULL, HYOID BONE, AUDITORY OSSICLES, AND CERVICAL SPINE. THE SKULL CAN BE FURTHER SUBDIVIDED INTO: (A) CRANIUM (8 BONES: FRONTAL, 2-PARIETAL, OCCIPITAL, 2- TEMPORAL, SPHENOID, ETHMOID), AND (B) FACIAL BONES (14 BONES: 2-ZYGOMATIC, 2-MAXILLARY, 2-PALATINE, 2-NASAL, 2-LACRIMAL, VOMER, 2-INFERIOR CONCHAE, MANDIBLE).

33 THE NECK Articulation of the neck includes: flexion, extension, (nodding yes), and rotation (shaking head no).

34 NECK HYPER-MOVEMENT Normally, the neck can stretch backward 75 degrees, forward 40 degrees and sideways 45 degrees, and it can rotate on its axis about 50 degrees. Yoga practitioners typically move the vertebrae much farther. An intermediate student can easily turn his or her neck 90 degrees nearly twice the normal rotation.

35 The vertebral arteries, which feed the posterior portion of the circle of Willis and much of the posterior structures of the brain, travel through a thin bony canal in the spinous processes of your cervical vertebrae.

36 HEADSTAND When we think of headstand we should think that what we re really wanting is to do a forearm balance with our head lightly touching.

37 REVIEW POSES IN YOGA ANATOMY