Yoga Teacher Training

Part 9

Anatomy of Movement for Yoga Teachers

© Yoga Education Institute, 2009

All rights reserved. Any unauthorized use, sharing, reproduction or distribution of these materials by
any means is strictly prohibited.
Table of Contents

Introduction……………………………………………………………….. 2

Anatomical Terminology……………………………………………….. 2

Anatomical Location Terms…………………………………………… 3

Movement Terms…………………………….…………………………... 4

Bones, Joints and Ligaments………………………………………….. 5

Muscle Forms……………………………………………………………… 6

Deep Spinal Muscles……………………………………………………… 7

Erector Spinae Muscles………………………………………………… 8

Torso and Shoulder Muscles…………………………………………….. 9

Lower Arm Muscles………………………………………………………. 12

Hip and Thigh Muscles…………………………………………………… 14

Lower Leg Muscles……………………………………………………….. 16

Ankle Joint Muscles………………………………………………………. 17

Developing a Well-Rounded Yoga Practice…………………………. 19

Review Questions………………………………………………………… 20

Further Resources………………………………………………………… 21

1
Introduction

As a yoga teacher, it’s important to have an understanding of how yoga asanas affect
specific muscles, so you can plan a well-rounded class that aims to strengthen and
stretch the muscles within each major muscle group. Although this guide was written
with adult students in mind, the same anatomy of movement principles can be applied
to kids. The following guide gives the names and illustrates the location of specific
muscles, as well as describing their actions and ways to strengthen and stretch the
muscle. Specific yoga poses that strengthen or stretch the muscle can be found in
paratheses in the “to strengthen” and “to stretch” columns of the charts.

Note: This section of the yoga teacher’s guide does not provide a complete cataloging
of the relation of anatomy of movement to yoga. That would have taken an entire
book. But, this section will provide you with general information about the actions of
major skeletal muscles and the relationship between those muscles and specific yoga
poses. The more you understand how yoga movements affect muscles, the easier it
becomes to plan a well-rounded and safe class.

To learn more about the anatomy of movement in hatha yoga, please consider reading
the reference materials listed at the end.

Anatomical Terminology

There are a common set of terms used to describe the spatial positions and
relationships in the human body when speaking of anatomy or movement. They are
all related to anatomical position, which is standing erect with the palms of the hands
forward, as seen in most anatomy charts.

Terms Used to Describe Muscle Location and Movement

In this section, anatomical terms are used to describe location and movement. If you
are unfamiliar with these terms, please see the charts below.

Planes

In order to describe where anatomical structures are located three-dimensionally, the

body is divided into three planes:

1) Saggital Plane: The vertical plane dividing the body into left and right halves

2) Frontal Plane: The vertical plane dividing the body into front and back halves.

3) Transverse Plane: The horizontal plane dividing the body into upper and lower
parts.

2
Location Terms
Term Description of Location
Anterior Towards the front of the body (abdomen/chest are in
anterior and back is in posterior position)

Posterior Towards the back of the body (back is in posterior

position and abdomen/chest is in anterior position)

Ventral Towards the front of the torso (towards front of

belly/abdomen)

Dorsal Towards the back of the torso (back)

Medial Towards the center or midline of the body

Lateral Away from the midline of the body (to the side)

Inferior Below – in relation to another structure (feet are inferior

to knees)

Superior Above – in relation to another structure (knees are

superior to feet)

Proximal Nearest the trunk or point of origin of the limb (shoulders

are proximal to elbows)

Distal Situated away from the center or midline of the body or

away from the point of origin, closer to the end of the
limbs

Contralateral Pertaining or relating to the opposite side.

Ipsilateral On the same side

Transverse Horizontally across the body

3
 Movements Terms - Terms used for specific movements.
Movement Description Examples
Flexion Decreasing the inner angle Bending the elbow
of the joint Dropping the chin to the chest
Folding forward (flexion of spine)
Extension Increasing the inner angle Back bend
of the joint Kicking leg back (hip extension)

Abduction Moving away from the Lifting leg to the side

midline of the body Lifting arms up from sides into T
position
Adduction Moving towards the midline Crossing one leg in front of the other
of the body Crossing arm in front of torso or
behind back
Lateral Flexion Sidebending (neck/torso) Dropping ear towards shoulder
Crescent Stretch (dropping one
hand down same side of body)
Rotation Rotating or pivoting around Twisting along spinal column
a long axis (seated twist)
Turning palms up and down
Circumduction Circular movement Arm circles

Dorsiflexion Flexing the ankle with foot Lifting toes up towards body
moving upwards
Plantarflexion Flexing the ankle with foot Pointing toes
moving downward
Pronation Rotating the forearm with Lifting arm then turning arm (like
the palm turning inward emptying a can of soda)
Supination Rotating the forearm with Lifting arm then turning arm back
the palm turning outward (turning palms towards ceiling)
Inversion Turning sole of foot medially Turning feet in, turning toes towards
(inward) each other
Eversion Turing sole of foot laterally Turning feet out, bringing backs of
outward heels towards each other.
Horizontal Abduction Move arm in horizontal Bring arms to shoulder height and
plane away from the body pull arms back (opening through
chest)
Horizontal Adduction Moving arm in horizontal Crossing arms in front of the chest
plane inwards across body
Protraction Draw forward (shoulder) Round shoulders forward
“spreading” back
Retraction Draw back (shoulders) Squeezing shoulder blades together

4
Bones, Joints and Ligaments

Bones form the frameword for the body. They also serve as levers that are acted
upon by muscles. Bones come in varied shapes and sizes. Long bones are found in
the limbs, where they act as levers for support and locomotion. Short bones function
for strength and compactness. Flat bones have a protective function (skull) or provide
broad surfaces for muscular attachment (shoulder blades).

Joints are areas where bones are linked together. Some joints, such as the sacroiliac
joint, are very inflexible and capable of little or no movement. Other joints move freely,
permitting bones to form levers that hinge or pivot with one another. These joints are
called synovial joints because they contain synovial fluid which lubricates the opposing
surfaces, allowing them to glide or move against each other. The different kind of
synovial joints include: hinge joints, ball and socket joints (multi-axial, and bi-axial),
gliding joints, pivot joints, and saddle joints.

Examples of different types of joints include:

• Hinge (ginglymus): Elbow, knee. This type of joint permits a wide range of
movement in only one plane.
• Multi-Axial Ball and Socket (enarthrodial): Hip, shoulder joint. This type of joint
allows movement in all planes – wide range of rotation and movement.
• Bi-Axial Ball and Socket (condyloidal): Fingers, jaw, wrist (between the radius
and proximal row of the carpal bones). This is a type of joint that allows
movement in two planes without rotation.
• Gliding (arthrodial): Spine, carpal bones of the wrists. This type of joint permits
limited gliding movement in which bones glide past each other. It is
characterized by two flat bony surfaces that butt against each other.
• Pivot (trochoidal): Top of the neck, rotation of the radius at the radioulnar joint.
This type of joint permits rotational movement around a long axis (bones can
spin or twist around other bones).
• Saddle (sellar): Thumb. This type of joint permits ball and socket movement
(back and forth, side to side), but with very limited rotation.

Bones do not actually touch against each other where they articulate. The articulating
surfaces are covered by cartilage that helps protect the bone and allow movement at
the joint. It also absorbs the fluids that lubricate the joint, helping to keep the fluid from
dissapating.

Joints are bound together by ligaments. All primary joints are firmly bound together by
ligaments that connect bone to bone. Torn ligaments result from undue stress on
joints, with knee and ankle injuries being the most common. Muscles are attached to
bones and cartilage by tendons. By contracting, muscles produce movement. So
bones function as levers, and muscles as motors that move the levers. Fascia are
tendinous fibers that connect the skin and underlying structures to the muscles. The
words “origin” and “insertion” indicate where muscles are attached to bones in relation
to the most common movement at a joint. The origin of a muscle is on the bone that is
usually relatively stationary, and the insertion of the is on the bone that is most often
moved. For example, in flexion of the elbow, it is the forearm (not the upper arm) that

5
is usually most moved. So, the biceps brachii and the triceps brachii take origin from
the upper arm and shoulder, and insert on the forearm.

Muscle Forms

Muscles have different forms and fiber arrangements, depending on their function.
Muscles in the limbs tend to be long. Because of this, they can contract more and are
capable of producing greater movement. Muscles in the trunk tend to be broader and
to form sheets that wrap around the body. Muscles that stabilize parts of the body
tend to be short and squat, like those found in the hip.

Muscles are composed of bundles of fibers held together by very thin membranes.
Within these fibers are thousands of tiny filaments, which slide along each other when
the muscle is stimulated by a nerve. This causes the muscle to shorten or contract.
Muscles that produce a specific movement are called agonists, while the muscles that
produce the opposite movement are called antagonists. When a muscle shortens in
length while contracting, it is called isotonic contraction. When a muscle contracts but
can not shorten due to the resistance of weight or immovable objects, it is called
isometric contraction.

Muscles can contract in different ways. In concentric shortening, the entire muscle
reacts by contracting and shortening. An example is when the biceps brachii muscle
in the forearm contracts to lift a book off a table and bring it in close to you to read.
However, when you slowly extend your elbow to put the book back on a table, we are
lengthening the muscle (biceps brachii) while keeping some of its muscle fibers in a
state of contraction. Whenever this happens (increasing muscle length against
resistance or gravity), the movement is called eccentric lengthening.

The next sections will examine the location and actions of different muscles, and the
exercises we can do to stretch and strengthen specific muscles.

6
Deep Spinal Muscles (Neck/Back) – Posterior View

The cervical spinal muscles (nape of the neck) include:

• Rectus capitis posterior minor
• Rectus capitis posterior major
• Obliquus capitis (superior)
• Obliquus capitis (inferior)

These muscles extend and rotate the head. They are stretched by flexing the head,
bringing the chin towards the chest (neck stretches).

Deep spinal muscles along the vertebral column include:

• Interpinalis cervicis
• Spinalis thoracis
• Rotator brevis
• Multifidis
• Semispinalis capitis
• Semispinalis cervicis
• Semispinalis thoracis
• Erector Spinae

7
 Erector Spinae Muscles
The erector spinae are the long muscles that run parallel to the spine. The erector
spinae are composed of the following muscles:

Muscles Action To Strengthen To Stretch

Iliocostalis Extension and Back extension in Flexion of the spine
(lumbar, thoracic, lateral flexion prone position (forward fold), side
cervicis) (side-bend) of (locust, bow, cobra), bend (crescent stretch
spine moving against opposite side, gate),
gravity. neck stretches
Longissimus Extension and Back extension in Flexion of the spine
(thoracis, cervicis, lateral flexion of prone position (seated forward fold),
capitis) spine and rotate (locust, bow), moving side bend (crescent
head against gravity. stretch opposite side),
neck stretches.
Splenius (cervicis, Extend and rotate Head extension – Head flexion (drop chin
capitis) head head back (sun to chest) and turn head
worshipper, neck side to side
stretches-turn head)

These muscles are responsible for intevertebral movements, including extension,

sidebending and rotation

Yoga movements to strengthen these muscles:

• Standing Backbend
• Camel
• Sun Worshipper
• Crescent Stretch
• Locust
• Bow
• Cobra
• Seated Twist

Yoga movements to stretch these muscles:

• Neck Stretches (chin to chest)
• Seated Forward Fold
• Child’s Pose
• Seated Twist (stretches opposite side of twist)
• Plow
• Rabbit
• Crescent Stretch (opposite side)

Note – In standing forward fold, if you bend from the waist, you will contract only
abdominal muscles as you fold forward. If you bend from the hips, you will contract
(use/strengthen) both your adominal muscles and your erector spinae muscles.

8
Torso/Shoulder Muscles – Posterior View

Torso/Shoulder – Anterior View

9
 Chart of Muscles of Torso/ Chest (Anterior)
Muscles Action To Strengthen To Stretch
Sternocleido- Flex and rotate Flex head (bring Extend head (drop head
mastoid head, raise ribs chin to chest), back), rotate head
rotate head
Obliques (external, Rotate, flex and Rotate trunk while Laterally flex the
internal, transverse) side bend trunk flexing hips, knees opposite side while
flexed (leg pumps - rotating lumbar region
(bring elbow to (triangle, gate, supine
opposite leg, lunge twist)
with twist, chair with
twist)
Rectus Abdominus Flex trunk Flex hip with knees Extend lumbar and
(forward bend) flexed (leg pumps, thoracic spine, and
plank - with knee extend hips to
to chest, knee to accentuate the anterior
chest standing rotation of the pelvis
balance, boat, (bow, upward bow,
marichyasana) standing backbend,
camel)

Chart of Muscles of Shoulder Girdle (Posterior)

Muscle Action To Strengthen To Stretch
Shoulder Blade
Levator Scapula Elevates (raises) Rotate neck, keep Rotate head to and flex
scapula, rotates head raised against cervical spine (neck
and side bends gravity (dropping ear to stretch – bringing chin
head shoulder, triangle look towards armpit or drop
to raised hand), ear to shoulder, child’s
Elevating scapula pose, rabbit)
against gravity
(standing backbend -
with arms overhead)
Rhomboid Adduction of Abduct shoulder, Protract scapula while
(major and scapula, draw squeeze shoulder keeping shoulders down
minor) scapula down blades (camel, locust, (child’s pose, rabbit,
chest expander) plow, thread the needle)
Trapezeus Elevation and Abduct arm and Flex neck, protract
(upper, lower, adduction of shoulder, squeeze scapula (thread the
middle) scapula. Upper shoulder blades needle, rabbit, shoulder
fibers extend head together (camel,locust stretch)
chest expander)
Serratus Protraction and Push ups (yoga push Retract scapula (serpent
Anterior upward rotation of ups, eagle) stretch, fish, frog)
scapula
Pectoralis Minor Protraction and Depress and rotate From supine position,
downward rotation scapula down retract scapula (fish,
of scapula (chaturanga, spider) reclining hero)

10
Shoulder Joint Action To Strengthen To Stretch

Deltoid Abduct arm, Abducting arms to Adduction - crossing arm

(anterior, lateral, anterior also draws shoulder height – arms across torso (thread the
posterior) arm forward, in T position (warrior 2, needle, shoulder
posterior also blade, chair) stretches) or extension
draws arm back (chest expander)
Teres Major Extension, internal Internal rotation External rotation of
rotation and against resistance shoulder in 90 degree
adduction of (eagle, swaying palm abducted position (tree
shoulder joint tree) pose with arms out to
sides and palms turned
up)
Latissimus Dorsi Adduction, Exercises in which External rotation of
extension, internal arms are pulled down shoulder in 90 degree
rotation and (swimming dolphin) abducted position (tree
horizontal pose with arms out to
abduction of sides and palms turned
shoulder joint up)
Pectoralis Major Internal rotation of Push ups (chaturanga, Externally rotating
arm, horizontal yoga push up) shoulder with arm
adduction, and adducted behind back
adduction (chest expander),
horizontal abduction of
shoulder (prone twist)
Rotator Cuff
Muscles Action To Strengthen To Stretch
Abduction, Internally rotate Adduct arm behind back
Supraspinatus Stabilization shoulder and abduct with shoulder extended
arm (like pouring a can (binds – as in extended
of soda) (serpent angle and seated twist)
stretch)

Infraspinatus External rotation, Exercises in which Internal rotation and

horizontal arms are pulled down horizontal adduction
abduction and (swimming dolphin) (shoulder stretch)
extension of
shoulder
Teres Minor External rotation, Exercises in which Internal rotation and
horizontal arms are pulled down horizontal adduction
abduction and (swimming dolphin) (shoulder stretch)
extension of
shoulder
Internal rotation, Internal rotation with External rotation and
Subscapularis adduction and arms beside the body horizontal adduction
extension of against resistance (eagle)
shoulder (rabbit)

11
 Lower Arm – Anterior View

Chart of Major Muscle Arms/Elbow Joint

Muscle Action To Strengthen To Stretch

Biceps Brachii Flex elbow and Flexion of elbow Extend elbow and
supinate forearm against resistance horizontally abduct arm
(yoga push up, (Prone twist)
dolphin, swimming
dolphin)
Triceps Brachii Extension of elbow, Extend elbow with Flex shoulder and
adduction of shoulder arms in close to elbow (Cow’s Face)
joint ribs (Chaturanga,
Cobra)
Brachialis Flexion of the elbow Flex the elbow Extend elbow and
against resistance relax and flex shoulder
(dolphin, swimming (fish with arms
dolphin, serpent overhead, arms
stretch) stretched overhead in
supine position – lying
on back)
12
Brachioradialis Flexion of elbow, Flex the elbow Extend elbow with
pronation from against resistance shoulder in flexion
supinated position or (yoga push up, (arms overhead) and
supination from swimming dolphin, forearm in pronation or
pronated position serpent stretch) supination (swaying
palm tree, crescent
stretch)
Anconeus Extension of the Extend elbow Flex elbow (cow’s face
elbow against resistance – upper arm)
Pronator Teres Pronation of the Pronate and flex Extend elbow and
Pronator forearm elbow against supinate forearm (lie
Quadratus resistance (serpent on back and place
stretch) arms overhead with
palms on floor)
Supinator Supination of the Hold forearms in Pronate forearm
forearm supinated position (swaying palm tree)
(tree with arms out
to sides and palms
turned up)

13
Hip and Thigh – Posterior View

Hip/Thigh – Anterior View

14
 Chart of Muscles of Hip and Thigh (Hip and Knee Joint)
Muscle Actions To Strengthen To Stretch

Posterior Muscles
Gluteus Maximus Extend, Hip extension Exercises in supine
outwardly rotate exercises from position with full hip
hip forward bending or flexion (reclined hip
prone position (one opener, dead bug)
leg forward fold,
bow, locust)
Gluteus Medius, Abduction of Hip abduction (side Hip adduction in front
Gluteus Minimus Hip, Internal lying leg raises, of the opposite
rotation plank – holding foot, extremity (supine
(minimus), warrior 2) twist, seated twist)
External rotation
(medius)
Piriformis, Obturator Outwardly rotate Externally rotate Flex and rotate hip in
internus, Gemellis and abduct hip femur or stand on supine or seated
superior and inferior, one leg and turn position (seated twist -
Obturator externus, body away from leg pressing down through
Quadratus femoris (moon god, warrior both sitting bones,
(deep rotator muscles) 2) reclined twist, pigeon)
Hamstrings (Biceps Knee flexion, Knee flexion against Extend knee while
femoris, rotation of knee resistance (warrior flexing hip (lunge flow,
Semimembranosus, when flexed, hip 1, warrior 2, chair, one leg seated
Semitendinosus) extension crescent lunge) forward fold, seated
forward fold, pryamid)

Anterior Muscles Action To Strengthen To Stretch

Adductor Muscles Adduction of hip Adduct leg (bring it Abduct legs and may
(Brevis, Longus, and slight in) against add hip flexion (seated
Magnus) external rotation resistance (side straddle, standing
plank, lift lower leg) straddle fold)
Quadriceps (Rectus Knee extension, Knee extension Pulling the knee into
Femoris, Vastus rectus femoris against resistance maximum flexion (king
Lateralis, Vastus also provides hip (sun flower – when dancer – keeping foot
Intermedius, Vastus flexion coming up, standing to buttocks, sun
Medialis) hand to foot, warrior worshipper – from
3, triangle) sitting on heels
position)
Popliteus Flexion and Flexion of knee Extend knee fully
internal rotation against resistance without flexing hip or
of the knee or against gravity external rotation of
knee with knee flexed
20-30 degrees
(reclined hip opener –
pressing knee away)

15
Lower Leg – Anterior View

Lower Leg – Posterior View

16
Chart of Leg Muscles (Ankle Joint) – Plantar Flexion Group
Muscle Action
Gastrocnemius Plantar flexion of ankle, knee flexion
Soleus Plantar flexion of ankle
Peroneus (longus, Plantar flexion of ankle, eversion of foot
brevis)
Tibialis Posterior Plantar flexion of ankle and inversion of the foot
Flexor Digitorum Plantar flexion of ankle, flexion of four lessor
Longus toes
Flexor Hallucis Longus Plantar Flexion of Ankle

To Strengthen the Plantar Flexion Group of Muscles practice heel raising exercises
such as:
• Chair (come onto toes in chair position)
• Toppling Tree (when balancing on toes in squatting position)

To Stretch the Plantar Flexion Group of Muscles practice the following:

• Lean forward while pressing back through heel (down dog, dolphin)
• Take foot into dorsi flexion while knee is flexed (dead bug, prayer squat)

Chart of Leg Muscles (Ankle Joint) – Dorsi Flexion Group

Muscle Action To Strengthen To Stretch
Peroneus tertius Eversion of the foot Pulling foot towards Take foot into
and dorsi flexion of shin (dandasana, plantar flexion
ankle janu sirsasana) (lunge – top of
back foot on floor,
rolling over toes
from up dog to
down dog)
Extensor Digitorum Dorsi flexion of the Dorsi flex ankle and Take foot into
Longus ankle, eversion of extend toes - pulling plantar flexion and
the foot, extension foot and toes flex toes (lunge –
of the four lesser towards shin top of back foot on
toes (dandasana, floor, rolling over
paschimottanasana) toes from up dog to
down dog)
Extensor Hallucis Dorsi flexion of the Dorsi flex ankle and Take foot into
Longus ankle, eversion of extend toes (pulling plantar flexion and
foot and extension foot and toes flex toes (lunge –
of big toe towards shin) top of back foot on
(dandasana) floor, rolling over
toes from up dog to
down dog)
Tibialis Anterior Dorsi flexion of Pull foot and toes Point foot/toes
ankle and inversion towards shin (lunge – top of
of foot (dandasana) back foot on floor)

17
To Strengthen the Dorsi Flexion Muscles flex ankle against resistance, pulling toes
towards shin:
• Straight leg seated position - Dandasana (legs extended in front of you with
toes flexed – bringing toes towards shins)
• Janu Sirsasana
• Reclined hand to foot – with foot flexed

To Stretch the Dorsi Flexion Muscles take foot into plantar flexion and point toes (toes
and foot pointing away from shins):
• Lunge (dorsi flexion muscles of back leg are stretched)
• From up dog to down dog – as in Sun Salutation A (rolling over the toes
stretches the dorsi flexion muscles)
• Sitting back on heels from kneeling position

18
Developing a Well-Rounded Yoga Practice

When developing a yoga practice, it’s important to include exercises and postures that
strengthen and stretch muscles within all the major body parts, including:

• Neck
• Shoulders/Upper Back/Thoracic Spine
• Chest
• Lower Back/Lumbar Spine
• Torso/Abdomen
• Arms/Wrists
• Hips/Thighs
• Lower Legs/Feet/Ankles

Design a warm-up routine that would warm up the major muscles of the body parts
listed above.

Design a yoga class that includes yoga postures and exercises that strengthen and
stretch the major muscles in the body parts listed above.

19
Review Questions

1. What does the term “contralateral” mean? What does the term “ipsilateral”
mean?

2. Explain how the arm is moving in “horizontal abduction.”

3. Explain how the forearm is moving in “pronation.”

4. Explain what the term “dorsal” means in terms of location in the body.

5. List the muscles that make up the erector spinae muscles. Explain the action
of each and yoga postures you could do to stretch or strengthen these muscles.

6. Explain the action of the trapezius (upper, lower and middle) muscles and a
yoga pose you could use to strengthen the trapezius, as well as a pose you
could use to stretch the trapezius.

7. List the rotator cuff muscles and the actions of each.

8. Name the hamstring muscles. Explain the actions of the hamstring muscles.
Name a yoga pose you could practice to strengthen the hamstrings and a yoga
pose to stretch the hamstrings.

9. Explain the actions of the Triceps Brachii. Name some yoga postures that can
strengthen and stretch the triceps brachii.

20
For Further Reading

Calais-Germain, Blandine (1993). Anatomy of Movement. Eastland Press. Seattle,

Washington.

Calais-Germain, B. & Lamotte, A. (1996). Anatomy of Movement Exercises. Eastland

Press. Seattle, Washington.

Coulter, David (2001). Anatomy of Hatha Yoga. Breath and Body, Inc. Honesdale,
PA.

Kapit, Wynn & Elson, L. (2002). The Anatomy Coloring Book. Pearson Education.
Glenview, IL.

Powers, Scott & Howley, E. (2004). Exercise Physiology: Theory and Application to
Fitness and Performance, Fifth Edition. McGraw Hill. New York, NY.

Robin, Mel (2002). A Physiological Handbook for Teachers of Yogasana. Fenestra

Books. Tucson, AZ.

Stiles, Mukunda (2003). Structural Yoga Therapy. Samuel Weiser, Inc. York Beach,
ME.

21