Anatomy for Yogis
Applied Yoga Anatomy for Teachers & Students | Denver, Colorado
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Terminology: The Foundation

11/24/2018

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Learning the language of anatomy is an important step in building a strong foundation.
Anatomy for Yogis on Quizlet helps you to study this list with flashcards, games and quizzes.
THE STARTING POSITION
anatomical position - the starting point for all descriptive terminology: location/position/motion; it is the same as mountain/tadasana in yoga

LOCATION: COMPARATIVE TERMINOLOGY
anterior - toward the front (also ventral)                     posterior - toward the back (also dorsal)
medial - toward midline                                               lateral -  away from midline
proximal - near the attachment to the trunk                distal - away from the attachment to the trunk
superior - above/toward the head                               inferior - below/toward the feet
superficial - toward the surface                                  deep - away from the surface
supine - lying face up                                                  prone - lying face down

PLANES OF MOTION
frontal (coronal) plane - divides the body into front and back (anterior and posterior)
sagittal plane - divides the body into right and left
transverse plane - divides the body into top and bottom (superior and inferior)

MOVEMENT
flexion - decreasing the angle at a joint and/or moving in an anterior direction in the sagittal plane
extension - increasing the angle at a joint and/or moving in an posterior direction in the sagittal plane
abduction - movement away from midline in the frontal plane
adduction - movement toward midline in the frontal plane
internal/medial rotation - movement toward midline in the transverse plane
external/lateral rotation - movement away from midline in the transverse plane
lateral flexion (spine) - movement away from midline in the frontal plane
anterior pelvic tilt - the bowl of the pelvis tilts forward
posterior pelvic tilt - the bowl of the pelvis tilts backward
dorsiflexion - movement of the top of the foot toward the shin (foot flexed)
plantarflexion - movement of the top of the foot away from the shin (foot pointed)
inversion - sole of the foot toward midline
eversion - sole of the foot away from midline
supination (foot) - combination of inversion, adduction, and plantarflexion - raises the arch
pronation (foot) - combination of eversion, abduction, and dorsiflexion - lowers the arch
protraction (scapula) - movement away from the spine (anterior/lateral)
retraction (scapula) - movement toward the spine (posterior/medial)
upward rotation (scapula) - movement of the inferior angle away from midline
downward rotation (scapula) - movement of the inferior angle toward midline
elevation (scapula) - movement in a superior direction
depression (scapula) - movement in an inferior direction
supination (forearm) - palm up or palm forward (anatomical position); radius & ulnar are uncrossed
pronation (forearm) - palm down or palm backward; radius & ulna are crossed
horizontal adduction - anterior movement in the transverse plane (from 90 degrees of abduction)
horizontal abduction - posterior movement in the transverse plane (from 90 degrees of abduction)

PDF of the terminology 
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The Spine

11/24/2018

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There are 33 vertebrae.
  • 7 cervical
  • 12 thoracic
  • 5 lumbar
  • 5 sacral
  • 4 coccygeal

The spine has curves.
  • cervical curve concave to the back
  • thoracic curve convex to the back
  • lumbar curve concave to the back
  • sacral/coccygeal convex to the back

We begin life with one curve - rounded, convex to the back of the body. This curve is known as a primary curve, and the thoracic & sacral/coccygeal curves are primary curves.

As we develop, we learn to hold our head up and develop a secondary curve at the cervical spine, and later we develop a another secondary curve in the lumbar spine.

The vertebrae are numbered from top to bottom with the first letter of the section C1 to C7, T1-T12, L1-L5.

The first two cervical vertebrae have special names.
  • C1 is the atlas. (named after Atlas)
  • C2 is the axis. It has a pivot point for C1 to rotate.

Variation happens, and it's very normal.
Sometimes there are more or less vertebrae.

Each Vertebra, All Your Vertebrae
One vertebra (short a)
​Two or more vertebrae (long a)
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Bony Landmarks

10/28/2018

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Bony landmarks are prominent, identifiable places on bones. There are many of them, but we'll start with some important ones of the scapula and pelvis. Once you learn them, find them on yourself or someone else. Then look at where the landmark moves when you move your arm or your pelvis. More on that later.

The idea of this blog is to share a little bit at a time. There are lots of good anatomy-related blogs, but many of them have so much information and detail that it can be overwhelming. My goal with this blog is to share things that I teach in yoga teacher training anatomy sessions. We'll build knowledge with accessible content and begin to integrate it into yoga postures and skills for practice and teaching. I hope you find it helpful. 
Bony Landmarks - Scapula
Bony Landmarks - Pelvis
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Learning the Bones

10/22/2018

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The skeletal system is dynamic. It remodels throughout life and responds to demands. It gives us structure, helps us move, protects us from harm, produces blood cells, stores minerals, and even has a role in endocrine regulation. It's also a fast and easy way to start the study of anatomy. Yes, there are 206 bones in a typical adult, but when all is said and done, for yoga anatomy, you have less than 30 bone names to learn. Many of them are grouped (like the carpal bones in the wrist) and sometimes learning one name covers 56 bones (phalanges). If you want, you can learn all of the bones in the head, but for our purposes, we'll learn two - cranium (skull) and mandible (jaw). See? This is accessible!

Use the image below to learn the bones. Run through them several times, and find them in your own body. Download this free app to learn more. Review, integrate what you learn into your practice, and teach someone else about the bones. This is a strong and solid start to learning anatomy.
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Terminology
  • axial skeleton - bones of the midline/axis of the body which are shown in the lighter color above
  • appendicular skeleton - bones of the appendages which are shown in the darker color
  • upper extremity - arm
  • lower extremity - leg
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Why Learn Yoga Anatomy & Kinesiology?

10/14/2018

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Yoga Alliance completed a large survey of yoga professionals which included ranking the things that are the most important requirements for teaching. "A significant understanding of human anatomy" landed near the top of the list. What makes a significant understanding? It's the ability to integrate knowledge into teaching. Knowing structure isn't very helpful unless you understand function. Anatomy is structure; kinesiology is function. 

Learning about how your body works can improve the connection and awareness you have when you practice. It can help prevent injury. If you teach, it can also help with class development, cueing, and offering options and modifications for students. It can also help in communication with other teachers, fitness professionals, and healthcare providers.

There are so many resources for safe yoga practice. (Here are several that I've compiled over the years.) Learning the language of anatomy and kinesiology will be beneficial for continued learning. In this blog, I'll share the basics that will give you a foundation for further study. Stay open and curious. Ask questions. Challenge assumptions. Listen to your body and to your students.
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Tips for Retention

Repetition. Repetition. Repetition. Get creative with your study habits, and figure out what works best for you.
Integration. Bring small pieces of knowledge directly into your practice and/or teaching.
Teach someone. The best way to solidify what you've learned is to teach it to someone else.
Be patient. There is no shortcut. It takes time and effort.
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Injury Prevention: Teaching Tips

10/6/2018

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Yoga teachers-in-training consistently say that there is so much more to think about when teaching a class than they ever knew or imagined. I remember the feeling, and I often joke that if you can get your music to play and everyone lives, you're off to a strong start! In addition to surviving class, we also want students to leave feeling better than when they arrived. And of course, we want to prevent injury. Here are some tips to decrease the risk of injury in your classes.
  1. Establish a foundation of freedom. Make sure your students know that they can always opt out of anything.
  2. Create safe, well-rounded experiences that are appropriate for student ability.
  3. Advise your students: if something hurts, don’t do it. Pain is a signal to back off.
  4. Avoid using force to change a student's position in a posture, and be open to variation. Every student has a unique structure, history, and circumstance.
  5. Use your knowledge to offer instruction for engagement and alignment based on your training and experience.
  6. Offer modifications. Give options. Use props. Help students find something that works for them.
  7. Don’t be afraid to say that you don’t know. Have a kind, confident response ready if someone asks/expects you to evaluate or treat ailments.
  8. If a student reports an injury, ask if they've seen a doctor or therapist. Ask for any recommendations and/or limitations.
  9. Have a list of recommendations for healthcare practitioners ready to share.​

Remember, it is outside the scope of practice of a yoga teacher to diagnose and treat.
Students with injuries/conditions will attend your classes.
​The safest action is to recommend medical evaluation when a student tells you about an injury or asks for advice.

More information: Yoga Alliance Statement on Yoga Therapy
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    Jen Wilking

    A student at heart, Jen is passionate about learning and sharing what she has learned to empower yoga students and teachers. Jen is a physical therapist, yoga therapist, and yoga teacher. She teaches at Kindness Yoga and practices physical therapy at Vernon Physical Therapy & Wellness.

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