$29.95 I With fifteen chapters that cover the locomotor system, the vertebral column, the lower extremity, the trunk, and the upper extremity, Yogabody takes you on a fantastic voyage through the bones, joints, connective tissue, nerves, and muscles, revealing how these structures interact to create and express movement ■ For Practicing: explore movements to further your understanding of the anatomy and kinesiology principles ■ For Teaching: points to observe and use when teaching Judith conveys her expert knowledge in clear, concise language that makes it easy to understand, to remember, and to integrate For seasoned teachers, novice teachers, and those in training to teach, Yogabody will help you guide your students to move with more enjoyment and less difficulty For yoga students, Yogabody will help you practice more confidently on your own All in all, you will learn what your body is made of, how it is designed to move, and how to bring the knowledge of both to awaken to asana A yoga teacher since 1971, Judith Hanson Lasater holds a doctorate in East–West psychology and is a physical therapist She has written extensively on the therapeutic aspects of yoga Yogabody is her seventh yoga book; others include Relax and Renew, Living Your Yoga, and 30 Essential Yoga Poses She lives in the San Francisco Bay Area and teaches yoga worldwide isbN: ISBN978-1-930485-21-1 978-1-930485-21-1 www.rodmellpress.com Distributed by Publishers Group West Lasater author photo: elizabeth lasater With 155 color anatomical drawings, 69 diagrammatic asana illustrations, and 31 helpful charts anatomy, kinesiology, and asana Each chapter explores specific areas of the body, and includes Experiential Anatomy, a special section that integrates the anatomy and kinesiology information as it relates to asana is important two-part section bridges study and practice: yogabody n Yogabody, Judith Hanson Lasater, Ph.D., P.T., writes, “You can’t fully understand the dynamic movement of asana without first understanding the basic structure of the human body.” Drawing on almost forty years of experience as a yoga teacher and physical therapist, and the author of six other yoga books, she focuses here on anatomy and kinesiology in relationship to asana JUDITH HANSON LASATER, PH.D., P.T yogabody health / yoga a n a t o m y, K i n e s i o l o g y, and asana Yogabody By Judith Hanson Lasater, Ph.D., PT Relax and Renew Living Your Yoga 30 Essential Yoga Poses Yoga for Pregnancy Yoga Abs A Year of Living Your Yoga Yogabody What We Say Matters (with Ike K Lasater) Yogabody anat om y, ki ne s i ol ogy, and asana Judith Hanson Lasater, Ph.D., P.T Rodmell Press ▪ B e r k e l e y, C a l i f o r n i a ▪ 2009 Yogabody: Anatomy, Kinesiology, and Asana, copyright © 2009 by Judith Hanson Lasater, Ph.D., P.T Illustrations copyright © 2009 by Sharon Ellis and Lauren Keswick Cover photograph copyright © 2003 and © 2009 by David Martinez, Inc All rights reserved No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by an information storage or retrieval system, without written permission from Rodmell Press, 2147 Blake St., Berkeley, CA 94704-2715; (510) 841-3123, (510) 841-3191 (fax), www.rodmellpress.com Library of Congress Cataloging-in-Publication Data Lasater, Judith Yogabody : anatomy, kinesiology, and asana / Judith Hanson Lasater — 1st ed      p cm Includes bibliographical references and index ISBN 978-1-930485-21-1 (pbk : alk paper) — ISBN 978-1-930485-23-5 (hardcover : alk paper)  Hatha yoga  I Title II Title: Yoga body RA781.7.L375 2009 613.7'046—dc22 2008052134 Printed and bound in China First edition Hardcover: ISBN-13: 978-1-930485-23-5 Trade Paper: ISBN-13: 978-1-930485-21-1 13 12 11 10 10 Editor: Linda Cogozzo Associate Editor: Holly Hammond Indexer: Ty Koontz Design: Gopa & Ted2, Inc Anatomy Illustrations: Sharon Ellis and Lauren Keswick Asana Illustrations: Sharon Ellis Cover Photograph: David Martinez, Inc Lithographer: Kwong Fat Offset Printing Co., Ltd Text set in Palatino LT Std 9.8/14.6 Distributed by Publishers Group West To Charles Kampmann Lasater Contents Acknowledgments ix Introduction: The Shape of Yogabody Part 1: The Locomotor System Bones, Joints, Nerves, and Basic Terms The Muscles 21 Part 2: The Vertebral Column Introduction to the Vertebral Column 33 The Cervical Spine 51 The Thoracic Spine 65 The Lumbar Spine 71 The Sacrum 81 Part 3: The Lower Extremity The Pelvis, Hip Joint, and Femur 93 The Knee Joint and Leg 109 10 The Ankle and Foot 119 vii Part 4: The Trunk 11 The Abdomen 135 12 The Diaphragm 143 Part 5: The Upper Extremity 13 The Shoulder Girdle 153 14 The Elbow Joint and Forearm 171 15 The Wrist and Hand 183 About the Author 193 From the Publisher 195 Index 197 Acknowledgments More than most people realize, writing a book requires the support of a number of people This book has been particularly shaped by two people The first is my son, Charles Kampmann “Kam” Lasater and the second is Dr Ruth Williams Years ago I was preparing to travel for the second time to India to study yoga with my teacher Plans had been set for a year, and I was excited each time I thought about the trip However, on our first son’s second birthday, we learned that a second baby was coming I cancelled my trip, and at the suggestion of my husband, I spent the time I had set aside writing the outline of an anatomy and kinesiology book I used those outlines frequently as the basis for articles and workshops through the years Now I am finally fulfilling a life’s dream by writing the book I planned so many years ago Because of Kam, I began this book more than two decades ago For his part in its creation, and for the joy his life has brought me, I am so grateful The other person who helped shape this book has shared her talents for months, doing the notso-exciting work of reading and helping with the manuscript Ruth Williams started her life’s work as an artist Her next project was raising three daughters As they grew up, she reconnected with an early love of science, returning to school to study biology and chemistry Upon graduation she received a research and teaching fellowship in gross anatomy and neuroanatomy at the University of Tennessee School of Medicine, where she completed a doctorate in anatomy However, I did not meet Dr Williams in an anatomy class but in a yoga class She was participating in a teacher training I was giving In addition to her teaching of anatomy, she had become a yoga teacher We instantly connected around our love of the two disciplines, and within a matter of hours I had asked her to help me with this book I appreciate not only the competence but also the good nature with which she did so The truth is that Dr Williams has made this book a much better one, and we all benefit I am deeply grateful My gratitude is also especially offered to Jill Jalaja Korengold, not only for the admirable and helpful job she did reading the completed manuscript but also for the work she does in the world She has studied and taught yoga science since 1988 with the blessings of Sadguru Sant Keshavadas, Srimad Rama Mata, and Sri Haricharandas In addition, she is a bilingual teacher of elementary students and shares her love and knowledge of yoga science with them I extend my appreciation to Angela Zaragoza, ix Dhanurasana, 87 diaphragm, 143–149 bones, 143, 144 connective tissue, 144 experiential anatomy, 146–148 joints, 143–144 kinesiology of breathing, 146 link, 149 muscles, 145–146 nerves, 144–145 openings in, 144 tension held in, 143 discogenic sciatica, 77 discs of vertebral column compression during twisting, 38 degeneration, cervical spine extension and, 53–54 functions of, 37–38 herniation, 39 imbibition by, 38–39 movements during bending, 38, 39 pressure on L3-L4 disc, 40 prolapse, 39–40 protrusion, 39 dislocation of shoulder, 166 Disraeli, Benjamin, 153 dorsal interosseous nerve, 186 dorsiflexion of foot, 16, 128, 130 dura mater, 40 Egosue, Peter, 118 elastic cartilage, 10 elasticity, 24 elbow joint, 171–182 annular ligament, 173, 175–176 bones, 171–172 connective tissue, 173 experiential anatomy, 179–181 hyperextension, 175, 181 joints, 172–173 kinesiology, 174–176, 179 links, 182 200 yogab ody elbow joint (continued) muscles, 174, 175–178 nerves, 174 positional faults, 174–175 pulled elbow, 182 epicondyles, 28, 96, 110, 156 epiphysis (growth plate), erector spinae muscles, 25, 43 experiential anatomy abdomen, 140–142 cervical spine, 60–63 diaphragm, 146–148 elbow joint and forearm, 179–181 foot, 131–132 knee joint and leg, 116–118 locomotor system, 17–19, 27–30 lumbar spine, 78–79 pelvis, hip joint, and femur, 105–108 sacrum, 87–89 shoulder girdle, 167–170 thoracic spine and rib cage, 69–70 vertebral column, 48–49 wrist and hand, 190–191 extension hip extensors, 102, 103 of joints, 14 nutation of SI joint, 84–85, 87 for stretching muscles, 23–24 of thoracic spine, 67 in Urdhva Dhanurasana, 26–27 of vertebral column, 47 extensor carpi radialis brevis muscle, 177 extensor digitorum longus muscle, 125 extensor digitorum muscle, 177 extensor hallucis longus muscle, 125 extensor indicis muscle, 178 extensor pollicis brevis muscle, 187 extensor pollicis longus muscle, 178, 187 external abdominal fasciae, 98 external oblique abdominis muscle, 139 external rotator muscles, 84, 100, 101, 105–106 extrinsic muscles, 21 facets of sacrum, 81 of vertebral bodies, 36–37 fascia, 10, 23, 68, 97–98 See also connective tissue fascia lata, 97–98 femur See also hip joint; knee joint; legs; pelvis acetabulum joint of, 96, 97, 110 crossing legs and, 97 greater trochanter, 6, 7, 95–96, 98 intertrochanteric line, 96 lesser trochanter, 96 medial and lateral condyles, 96, 110 muscles affecting, 98–104 overview, 95–96 fibro cartilage, 10 fibula, 109, 110 filum terminale, 41, 73 flexion counternutation of SI joint, 84–85, 87–88 of joints, 14 knee flexors, 102, 103 of thoracic spine, 67 of vertebral column, 47 flexor carpi radialis muscle, 175, 186 flexor carpi ulnaris muscle, 175 flexor digiti minimi brevis muscle, 129, 189 flexor digitorum brevis muscle, 128 flexor digitorum longus muscle, 127 flexor digitorum profundus muscle, 176, 186 flexor digitorum superficialis muscle, 175 flexor hallucis brevis muscle, 129 flexor hallucis longus muscle, 127 flexor pollicis brevis muscle, 187 flexor pollicis longus muscle, 176, 186, 187 flexor retinaculum, 185–186 foot, 119–132 See also ankle arches of, 122, 132 bones, 122 dorsiflexion, 16, 128, 130 experiential anatomy, 131–132 ligaments, 123 foot (continued) links, 132 muscles, 125, 127, 128, 129 nerves, 123–124 neuromas, 124 plantar flexion, 16, 127–128 shoes’ affect on, 119 in Tadasana, 49 forearm, 171–182 See also elbow joint bones, 171–172 connective tissue, 173 muscles, 174, 175–178 nerves, 174 supination by biceps brachii, 160 frozen shoulder, 166–167 functional scoliosis, 76 gastrocnemius muscles, 28, 114, 115, 126, 130 gemellus superior muscle, 101 genus valgus (knock knees), 110, 116 genus varus (bow legs), 110, 116 gleno-humeral joint, 156–157, 163, 166–167 gleno-humeral rhythm, 160, 163, 168–169 glenoid fossa, 154, 156–157 glenoid labrum, 158 gliding joints, 7–8 gluteal muscles, 25, 100–101 gluteus maximus muscle, 26, 27, 101, 105 gluteus medius muscle, 101 gracilis muscle, 103 gravity lumbar spine and, 74 movements shaped by, 25–26 normal curves and, 49 Gray’s Anatomy, 173, 185 greater sciatic notch, 94 greater trochanter, 6, 7, 95–96, 98 greater tubercle of humerus, 156 Gyan mudra, 191 Halasana, 62, 157 hamate carpal bone, 184, 185 index 201 hamstrings as antagonists, 26 isolating in forward bends, 29 making stretching easier, 30 origin and insertion points, 22–23 reciprocal innervation in, 26 as two-joint muscles, 23 in Uttasana, 25, 29 hand See also wrist bones, 184 experiential anatomy, 190–191 joints, 184 kinesiology, 187–188 muscles, 186–187, 188, 189 Hannemann, Robert E., 182 head, 49, 55, 58 head of humerus, 6, 7, 155 hip joint See also pelvis acetabulum, 96, 97, 110 concave–convex law for, 17 connective tissue, 97–98 crossing legs and, 97 diagnosing problems, 29 experiential anatomy, 105–108 importance for asana, 93 overview, 96–97 Horrigan, Joseph, 170 Hugo, Victor, 71 humerus See also shoulder girdle abduction of, 167 articular capsule and, 157–158 bony landmarks of, 155–156 gleno-humeral rhythm, 160, 163, 168–169 head of, 6, 7, 155 hyaline cartilage, 10 hyoid area muscles, 55 hyperextension, 14, 175, 181 idiopathic scoliosis, 75–76 ilia, 94 iliac crest, 6, 7, 94 iliacus muscle, 21, 94, 99 202 yogab ody iliococcygeus muscle, 104 iliocostalis muscle, 43, 45 iliofemoral ligament, 97 iliopsoas muscles, 26 iliosacral dysfunction, 85–86 iliotibial band, 98 imbibition, 38–39 inferior angle of the scapula, 6, infrahyoid muscles, 55 infraspinatus fossa, 154 infraspinatus muscle, 165 inguinal compression, 137 inguinal ligament, 98, 137 intercostal muscles, 68, 145 internal oblique abdominis muscle, 139 interossei muscle, 189 interosseous dorsales muscle, 129 interosseous membrane, 111–112, 172, 173 interosseous plantares muscle, 129 interosseous sacroiliac ligament, 83 interosseous talocalcaneal ligament, 123 interphalangeal (IP) joints, 184 interspinal ligaments, 40 intrinsic muscles, 21 ischiofemoral ligament, 97 ischium, 94 See also pelvis Iyengar, B K S., 2, 93 Jalandhara Bandha (chin lock), 63 Janu Sirsasana, 88–89 joints abdomen movements affecting, 136 abduction of, 14, 16 accessory movement of, 13–14, 19 active movement of, 13 adduction of, 14, 15, 16 ankle, 15–16, 122 ball-and-socket, biaxial, 8, cervical spine, 53 circumduction of, 15 concave–convex law for, 17 joints (continued) defined, diaphragm, 143–144 elbow, 172–173 extension of, 14 flexion of, 14 gliding, 7–8 kinesiology, 13–17 knee joint, 109–118 locomotor system, 7–9, 22–23 lumbar spine, 72 movable or synovial, 7–9 multiaxial, 8–9 muscle-joint interactions, 22–23 overview, 7–9 passive movement of, 13 pelvis, hip joint, and femur, 96–97 planes of movement in, 16–17 pronation of, 15, 16, 130 rotation of, 14–15 sacrum, 82–83 saddle, 8–9 shoulder girdle, 156–157 supination of, 15–16, 130 synovial, 7–9 thoracic spine and rib cage, 67 uniaxial, vertebral column, 36–37 wrist and hand, 184 Kendall, Florence Peterson, 30 kinesiology abdomen, 139–140 ankle, 127–128, 130 of breathing, 146 cervical spine, 55, 58–60 defined, elbow joint and forearm, 174–176, 179 gravity’s influence on, 25–26 of joints, 13–17 knee joint and leg, 115–116 locomotor system, 13–17, 25–27 kinesiology (continued) lumbar spine, 74–75 relationship of anatomy to, sacrum, 84–86 shoulder girdle, 160 thoracic spine and rib cage, 68–69 vertebral column, 43, 47 wrist and hand, 187–188 kinetic chain, 43 knee joint, 109–118 See also femur; legs bones, 109, 110–111 connective tissue, 112–113 experiential anatomy, 116–118 kinesiology, 115–116 links, 118 muscles, 114, 115 nerves, 113 not simple hinge, 8, 115–116 overview, 111 patella, 110–111, 116–117 patellofemoral joint, 111 popliteal space, 111 positional faults, 110, 116 stresses and strains on, 109–110 in Tadasana, 49 tibiofibular joint, 111 tubercles, Koop, C Everett, 143 kundalini, 34 kyphosis See normal curves in spine Lasater, Judith Hanson about, 193–194 quotations from, 119, 135 lateral collateral ligament, 112 lateral condyle, 96 lateral crural muscles, 125, 127 latissimus dorsi muscle, 21–22, 162 law of side bending and rotation, 59–60, 69, 75 legs See also femur; knee joint anterior iliac and thigh muscles, 98–99 connective tissue, 111–112 index 203 legs (continued) fibula, 109, 110 genus valgus (knock knees), 110 genus varus (bow legs), 110 gluteal muscles, 100–101 kinesiology, 115–116 nerves, 113, 115 thigh muscles, 102, 103 tibia, 23, 109, 110, 111 lesser sciatic notch, 94 lesser trochanter, 96 lesser tubercle of humerus, 156 levator ani muscles, 104 levator costarum muscle, 46 levator scapula muscle, 55, 161 ligament nuchae, 53 ligaments See also connective tissue abdomen, 137 ankle, 122–123 cervical spine, 53–54 elasticity limited for, 10 elbow joint, 173, 175–176 foot, 123 gleno-humeral joint, 148 hip joint, 97, 98 knee joint, 112–113 lumbar spine, 72–73 sacrum, 83 thoracic spine, 67–68 vertebral column, 37, 40 ligamentum flavum, 40 ligamentum teres, 97 Light on Yoga, linea alba, 137 locomotor system bones, 5–7, 21–22 connective tissue, 9–10 experiential anatomy, 17–19, 27–30 joints, 7–9, 22–23 kinesiology, 13–17, 25–27 links, 19, 30 muscle stimulation by nerves, 24–25 204 yogab ody locomotor system (continued) muscle-bone attachment, 21–22 muscle-joint interactions, 22–23 muscles, 12–13, 23–24 nerves, 10–12, 24–25 longissimus muscle, 45 longus capitis muscle, 56 lower back problems, diagnosing, 29 lower extremity See also specific areas ankle and foot, 119–132 knee joint and leg, 109–118 pelvis, hip joint, and femur, 93–108 lumbar plexus, 73 lumbar spine, 71–79 bones, 71–72 chairs and, 79 connective tissue, 72–73 diaphragm mobility and, 143–144 experiential anatomy, 78–79 joints, 72 kinesiology, 74–75 law of side bending and rotation, 75 links, 79 movements allowed in, 74–75 muscles, 74 nerves, 73–74 neutral position of, 71 secondary curve in, 34 spinal conditions, 75–78 lumbo-sacral rhythm, 84–85 lumbricales muscle, 129, 189 lunate carpal bone, 185 malleoli, 6, manubrium of sternum, 65–66 Marichyasana III, 61, 70, 78–79, 89, 141 McCreary, Elizabeth Kendall, 30 medial collateral ligament, 112, 123 medial condyle, 96 medial scalene muscle, 57 medial thigh muscles, 102, 103 median nerve, 174 meninges, 40–41 menisci of knee joint, 113 metacarpal bones, 184 metatarsal bones, 120, 122 Moses Maimonides, mudra, 108, 191 Mulabandha (root lock), 93, 108 multiaxial joints, 8–9 multifidi muscle, 46 multiple sclerosis (MS), 11 muscle tone, 24, 135–136 muscles See also specific muscles abdomen, 138–139 agonists and antagonists, 25–26 all-or-none law for, 24 ankle, 124–125, 126–127 asynchronous firing of, 24 attachment to bones, 7, 21–22 cardiac, 12 cervical spine, 54–55, 56–57 connecting scapula to vertebral column, 161 contraction characteristics, 24 contraction of, shortening and lengthening, 12–13 diaphragm, 145–146 elasticity of, 24 elbow joint and forearm, 174, 175–178 extension for stretching, 23–24 extrinsic, 21 foot, 125, 127, 128, 129 further reading, 30 hand, 186–187, 188, 189 intrinsic, 21 knee joint and leg, 114, 115 locomotor system, 12–13, 23–24 lumbar spine, 74 muscle-joint interactions, 22–23 neuromuscular junction, 24–25 neutralizer function, 26–27 origin and insertion points, 21–22 overview, 12–13 pelvis and thigh, 98–104 muscles (continued) reciprocal innervation of, 26 sacrum, 84 shoulder girdle, 160, 161–162, 164–166 skeletal or voluntary, 12 smooth or involuntary, 12 vertebral column, 43, 44–46 Muscles: Testing and Function, 30 musculocutaneous nerve, 174 myasthenia gravis, 25 myelin sheath of nerves, 11 Navasana, 140 navicular bone, 121 neck rolls, avoiding, 60 nerves abdomen, 137–138 ankle and foot, 123–124 autonomic nervous system (ANS), 11 brachial plexus, 54, 159–160 central nervous system (CNS), 10 cervical plexus, 54 cervical spine, 54 compression, symptoms of, 41–43 diaphragm, 144–145 elbow joint and forearm, 174 knee joint and leg, 113, 115 locomotor system, 10–12, 24–25 lumbar plexus, 73 lumbar spine, 73–74 muscle stimulation by, 24–25 myelin sheath, 11 neuromuscular junction, 24–25 overview, 10–12 parasympathetic nervous system (PSNS), 11, 138 pelvic region, 73–74, 98 peripheral nervous system (PNS), 10–12 radiating pain from, 41–42 sacral plexus, 73, 83 sacrum, 83 sciatic, 73–74 index 205 nerves (continued) shoulder girdle, 159–160 spinal cord, 40–41 sympathetic nervous system (SNS), 11 thoracic spine, 68 vertebral column, 40–43 wrist, 186 neuromas of the foot, 124 neutralizer function of muscles, 26–27 normal curves in spine checking, 48–49, 55, 58 flattening from asana practice, 68–69 overview, 33, 34–35 obturator externus muscle, 101 olecranon process, 171 opponens digiti minimi muscle, 189 opponens pollicis muscle, 187 Padmasana, 23 Pain Free (Egosue), 118 palmaris brevis muscle, 189 parasympathetic nervous system (PSNS), 11, 138 Parivrtta Trikonasana, 69 Paschimottanasana, 39, 107–108, 132 patella, 110–111, 116–117 patellofemoral joint, 111 pectineus muscle, 103 pectoralis major muscle, 162 pelvic floor muscles, 93, 104, 108 pelvis, 93–108 See also hip joint; sacroiliac joint (SI joint) anterior superior iliac spine (ASIS) of, 48 bones, 94–95 chakras located in, 93 described, 93 experiential anatomy, 105–108 gender differences in, 95 greater or false, 95 lesser or true, 95 links, 108 206 yogab ody pelvis (continued) muscles, 98–104 neutral position of, 48, 49 posterior superior iliac spine (PSIS) of, 48 pericardium, 144 periosteum, 5, 7, 23 peripheral nervous system (PNS), 10–12 peritoneum, 137 peroneus brevis muscle, 127 peroneus longus muscle, 125, 127 peroneus tertius muscle, 125 phalanges, 122, 184 phrenic nerve, 144–145 pia mater, 40–41 piriformis muscle, 84, 100, 101 piriformis syndrome, 78 pisiform carpal bone, 184, 185 plamaris longus muscle, 175 plantar calcaneus cuboid ligament, 123 plantar flexion, 16, 127–128 plantar ligament, 123 plantar muscles, 128, 129 plantaris muscle, 114, 126 platysma muscle, 54, 55 polio, 11–12 popliteus muscle, 114, 115, 126, 127 posterior cruciate ligament (PCL), 113 posterior crural muscles, 124–125, 126–127 posterior gluteus medius muscle, 26 posterior longitudinal ligament (PLL), 37, 38, 72, 75 posterior nerve root, 41 posterior sacroiliac ligament, 83 posterior scalene muscle, 57 posterior superior iliac spine (PSIS), 48 posterior talofibular ligament (PTFL), 122 posterior thigh muscles, 102, 103 posterior torsion of the ilia, 86, 89 pranayama, 63, 143, 147, 148 Prasarita Padottanasana, 30 pronation, 15, 16, 130 pronator quadratus muscle, 176 pronator teres muscle, 175 proprioception, 41 psoas muscles, 99, 140 pubic bone, 94 See also pelvis pubic symphosis, 94–95 pubococygeus muscle, 104 pubofemoral ligament, 97 pulled elbow, 182 pyramidalis muscle, 139 quadratus femoris muscle, 101 quadratus lumborum muscle, 99, 145–146 quadratus plantae muscle, 129 quadriceps femoris muscles, 26, 27–28, 99 radial collateral ligament, 173 radius, 171–172 See also forearm range of motion (ROM) of lumbar spine, 74–75 of vertebral segments, 37–38, 47 reciprocal innervation, 26 rectus abdominis muscle, 139 rectus capitis anterior muscle, 56 rectus femoris muscle, 99 repetitive stress injury (RTI), 186 retinaculum, 185–186 reverse Namaste mudra, 191 rhomboid major muscle, 161 rib cage See also thoracic spine cartilage joining to sternum, 68 false ribs, 66 intercostal muscles, 68 sternum, 65–66 true ribs, 66 union of ribs and vertebrae, 66 Rice, Grantland, 21 Robinson, Jerry, 170 Rodmell Press, 195 Rolf, Ida, 109 rotation, 14–15 rotatores cervicis muscle, 46 sacral plexus, 73, 83 sacroiliac dysfunction, 85 sacroiliac joint (SI joint) gender differences in, 82–83 iliosacral dysfunction, 85–86 mechanics of, 84–85 nutation and counternutation in, 84–85, 87–88 overview, 82–83 sacroiliac dysfunction, 85–86 stability as major function of, 82 sacrospinous ligament, 83 sacrum, 81–89 See also sacroiliac joint (SI joint) bones, 81–82 connective tissue, 83 experiential anatomy, 87–89 kinesiology, 84–86 link, 89 muscles, 84 nerves, 83 saddle joints, 8–9 Salamba Sarvangasana cervical spine in, 51, 61–62 latissimus dorsi insertion point for, 22 ligament nuchae in, 53 nerve compression during, 42–43 shoulder girdle in, 154 Salamba Sirsasana cervical spine in, 51, 61 elbow in, 180 gravity shaping movement from, 25 lengthening contraction in, 13 shoulder girdle in, 154 Sama Vrtti Pranayama, 147, 148 Sarasohn, Lisa, 142 sartorius muscle, 99 Savasana, 28–29, 77 scalene muscles, 55, 57 scaphoid carpal bone, 185 scapula See also shoulder girdle gleno-humeral rhythm, 160, 163, 168–169 muscles connecting to vertebral column, 161 index 207 scapula (continued) overview, 154–155 stabilizing in Chaturanga Dandasana, 169–170 in Tadasana, 49 scapulo-thoracic joint, 157 Schatz, Mary Pullig, 79 sciatic nerve, 73–74, 84, 113 sciatica, 77–78 scoliosis, 75–77 semimembranosus muscle, 23, 103 semispinalis capitas muscle, 43, 45, 55 semispinalis cervicis muscle, 46 semitendinosus muscle, 23, 103 separation of shoulder joint, 166 serous membranes, 137 serratus anterior muscle, 162 serratus posterior inferior muscle, 145–146 sesamoid bones, Setu Bandhasana, 148 The Minute Rotator Cuff Solution, 170 Shakespeare, William, 171 Shelov, Steven P., 182 shoulder girdle, 153–170 bones, 154–156 clavicle, 155 connective tissue, 157–159 experiential anatomy, 167–170 expressive use of, 153 gleno-humeral rhythm, 160, 163, 168–169 humerus, 6, 7, 155–156, 157–158 joints, 156–157 kinesiology, 160 link, 170 muscles, 160, 161–162, 164–166 nerves, 159–160 problems, 166–167 scapula, 154–155, 161, 169–170 stabilization, 163 weight bearing by, 153–154 shoulder joint (gleno-humeral), 156–157, 163, 166–167 208 yogab ody skeleton See bones soleus muscle, 28, 126, 130 spinal column See vertebral column; specific sections spinal cord, 40–41 spinalis muscle, 43, 45 spine of the scapula, 6, splenius capitis muscle, 44, 55 splenius cervicis muscle, 44 sprains, ankle, 130–131 squatting poses, inguinal compression in, 137 stabilization, 160 by abdominal muscles, 139–140 by antagonist muscles, 26 of scapula, 169–170 shoulder joint, 163 by SI joint, 82 sternoclavicular joint, 157 sternoclavicular ligament, 158 sternocleidomastoid muscle (SCM), 52, 54–55 sternum, 65–66, 68, 69, 143 See also rib cage straight leg raises (SLRs), 142 structural scoliosis, 75–76 styloid processes, 172 subarachnoid space, 40–41 subclavius muscle, 162 subdural space, 40 subscapular fossa, 154 subscapularis muscle, 165 superficial fibular nerve, 123 supination, 15–16, 130, 160 supinator muscle, 178 supraspinatus fossa, 154 supraspinatus muscle, 165 supraspinous ligaments, 40, 72–73 Supta Padangusthasana, 17, 107, 142 sushumna, 34 sympathetic nervous system (SNS), 11 symphysis pubis, 48 synovial joints, 7–9, 66 Tadasana abdomen tone in, 136 bony prominences in, 17 calcaneus bone in, 120 diaphragm excursion and, 146 elbow hyperextension and, 181 external rotators in, 105–106 finding bony prominences in, 18 foot position in, 132 gleno-humeral rhythm in, 168 greater trochanter in, 96 hamstrings example using, 23 head of humerus in, 156 hip joint not most stable in, 96 humerus in, 158, 167–168 knee joint in, 117 neutral position of hip in, 107 neutral position of pelvis in, 48 neutral position of sternum in, 69 normal curves in, 48–49 with reverse Namaste mudra, 191 for scoliosis, 77 SI joint in, 88 spinal alignment in, 47 talus bone, 119, 120 tarsal bones, 120–121 tendonitis, 166 tendons, 7, 10, 23 tensor fasciae latae muscle, 101 teres major muscle, 165 thoracic spine, 65–70 See also rib cage back bender’s rib, 66–67 cervical-thoracic intersection, 67 connective tissue, 67–68 diaphragm mobility and, 143–144 experiential anatomy, 69–70 gleno-humeral rhythm, 160, 163, 168–169 joints, 67 kinesiology, 68–69 law of side bending and rotation, 69 link, 70 nerves, 68 thoracic spine (continued) primary curve in, 34 spinous processes, 66 sternum, 65–66 union of ribs and vertebrae, 66 thoraco-lumbar fascia, 68, 98 Thoreau, Henry David, 93 tibia, 23, 109, 110, 111 tibial nerve, 113, 123 tibialis anterior muscle, 125 tibialis posterior muscle, 127 tibiofibular joint, 111 transverse abdominis muscle, 139 trapezium carpal bone, 183, 185 trapezius muscle, 161 trapezoid carpal bone, 183, 185 triceps brachii muscles, 165 triquetral carpal bone, 184, 185 trochlear fossa, 171 trunk See abdomen; diaphragm two-joint muscles, 22–23, 27–28 Uddiyana bandha, 148 ulna, 171, 172 See also forearm ulnar collateral ligament, 173 ulnar nerve, 174, 186 ulnar-humeral joint, 172–173 unhappy triad of O’Donohue, 112 uniaxial joints, upper extremity See also specific areas elbow joint and forearm, 171–182 shoulder girdle, 153–170 wrist and hand, 183–191 Urdhva Dhanurasana, 16, 26–27, 87–88, 105, 179–180 Urogenital Manipulation, 49 Uttanasana, 17, 25, 29, 106 Utthita Trikonasana foot position in, 131 head position in, 60–61 hip joint stable in, 97 law of side bending and rotation, 69 index 209 Utthita Trikonasana (continued) SCM visible in, 55 thoracic spine in, 67 vagus nerve, 137–138 vastus intermedius muscle, 99 ventral nerve root, 41 vertebral column See also discs of vertebral column; specific sections of the spine bodies of vertebrae, 35–36 bones, 33–36 cartilage endplates, 38 cervical spine, 51–63 connective tissue, 37–40 discs, 37–40 experiential anatomy, 48–49 facets of vertebral bodies, 36–37 flexion and extension of, 47 functions of, 34 joints, 36–37 kinesiology, 43, 47 lateral transverse processes, 36 ligaments, 37, 40 link, 49 lumbar spine, 71–79 muscles, 43, 44–46 muscles connecting scapula to, 161 nerves, 40–43 normal curves in, 33, 34–35, 48–49 numbering of, 33, 34 ordering models of, 70 210 yogab ody vertebral column (continued) primary and secondary curves in, 34–35 range of motion (ROM), 37–38, 47 sacrum, 81–89 spinal processes, 36 sympathetic curves in, 34–35 thoracic spine and rib cage, 65–70 vertebral arches, 35–36 Virabhadrasana I, 78 Virabhadrasana II, 26 Virasana, 23, 190 von Weizsacker, C F., 81 Vrksasana, 16, 158 Whitman, Walt, Woman’s Belly Book, 142 wrist, 183–191 See also hand bones (carpals), 183–184, 185 connective tissue, 185–186 experiential anatomy, 190, 191 intrinsic muscles on, 21 joints, 184 kinesiology, 187–188 link, 191 nerves, 186 xiphoid process of sternum, 66, 143 Y ligament of Bigelow, 97 Yoga for Healthy Knees, 118 ...Yogabody By Judith Hanson Lasater, Ph.D., PT Relax and Renew Living Your Yoga 30 Essential Yoga Poses Yoga for Pregnancy Yoga Abs A Year of Living Your Yoga Yogabody What We Say... Matters (with Ike K Lasater) Yogabody anat om y, ki ne s i ol ogy, and asana Judith Hanson Lasater, Ph.D., P.T Rodmell Press ▪ B e r k e l e y, C a l i f o r n i a ▪ 2009 Yogabody: Anatomy, Kinesiology,... and love to them Introduction: The Shape of Yogabody If anything is sacred, the human body is sacred —Walt Whitman The ancient Indian philosophy of yoga has many schools of thought and a variety