19/05/16 1 + Yoga Space Teacher Training 2014 Anatomy of Asana + Anatomy Review n Anatomical Terms n Planes of movement n Directions of movement: Relate to the joint NOT the bones! n AB/ADDduction, Extension, Flexion, In/Ex-Rotation, etc n Beginning to observe what specific muscles and bones make up important joint / body complexes. n Body disassociation: how we move n Keep studying anatomy (wikipedia!) + Anatomy of Asana n Looking at the body systems that allow performance of Asana n Balance n Systems of balance n Structure n Associate the structures of the body relevant to an Asana n Movement n How we get there and what may restrict us
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YTT - Anatomy of Asana I - The Yoga Space...Adho Mukha Svanasana n Abdomen n Gentle drawing of Uddiyana Bandha/Lower Abdominals n Avoid “Clench”/ “Brace” n Lengthening through
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+
Yoga Space Teacher Training 2014
Anatomy of Asana
+Anatomy Review
n Anatomical Terms n Planes of movement
n Directions of movement: Relate to the joint NOT the bones! n AB/ADDduction, Extension, Flexion, In/Ex-Rotation, etc
n Beginning to observe what specific muscles and bones make up important joint / body complexes. n Body disassociation: how we move
n Keep studying anatomy (wikipedia!)
+Anatomy of Asana
n Looking at the body systems that allow performance of Asana n Balance
n Systems of balance
n Structure n Associate the structures of the body relevant to an Asana
n Movement n How we get there and what may restrict us
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+Balance and Proprioception
n 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
n Contributing - Affective Factors: n Pain
n Muscular strength and control
n Fatigue
n Surface / BoS
+ Balance and Proprioception
n Injury and Pain: n Reduces proprioception
n Mind is busy with pain signals
n Fatigue causes similar effect
n Muscular System n Reduced or over activation
n Forms adaptive protective patterns
n May become maladaptive
n Ligaments
n Host a great array of receptors
n Strains and associated inflammation block these receptors.
n Full tears ruin reception completely.
+ Balance and Proprioception: Training
n Practice, Practice, Practice:
n Practice integrating all body systems.
n Bias particular systems: n Vision: mirrors? drishti?
n Proprioception: handling?
n Vestibular: medication, handling?
n Musculoskeletal: Exercise!
n Retraining specific strategies: n Where is deficit?
n Ankle/Knee/Hip/Other
n Compensatory locking (knee, ankle, etc)?
n Muscle weakness?
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+ Base of Support (BoS)
n Base of Support n The area of the body in contact with a
stability assisting surface
n Typically the area, on the floor, from one foot to the other.
n BoS may be increased by a walking aid.
n Consider the BoS for some varying Asana
+ Base of Support (BoS)
+ Center of Mass (CoM)
n Center of Mass (CoM)
n The central balance point of all mass in a body.
n Interchangeably: Center of Gravity
n At this point: the sum of all mass causing torque in the body is zero.
n i.e. the body is balanced around this point.
n CoM Changes: n Where does CoM go when pregnant? n When wearing a backpack? n Holding a briefcase?
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+ BoSCoM
n Center of Mass and Base of Support relate to stop us falling over!
If our CoM falls outside of the BoS we fall.
+ BoSCoM
n So how does this work?
+ BoSCoM: Activity
n Small groups (Four?)
n Each choose an Asana (or just any interesting / complex posture)
n Partners will explore your Base of Support
n Partners will explore your Center of Mass
n Partners will effect your Center of Mass with weight (Touching, holding a bolster, etc)
n How would this affect your teaching / adjusting methods?
n Everyone gets a go as the model
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+Flexibility
n “The property of being flexible; easily bent or shaped.”
n What effects flexibility: n Muscles
n Fascial structures
n Joint capsules
n Neural structures
n Nervous control
n Activity
n All the above effected by injury
+Flexibility
n Muscles: n Increasing length between Origin and Attachment.
n Trained through stretching exercises n What is the process of increased flexibility?
n Increased muscle cell count?
n Reduced nervous re-activation?
n Heating effects muscle length n Internal is greater than external heating
n Greater blood flow or just comfort?
+Flexibility
n Fascia: n Responsible for holding many times it’s weight in force
n Excessive short-range use causes tightening and toughening
n Adhesions may develop. Securing Fascia to local structures (i.e. not sliding)
n How to Lengthen: n Heat: Deep
n Naturally over an active day
n Body Work
n Long hold stretches accompanied by relaxed muscle
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+Flexibility
n Joint capsules: n A form of fascia n Previous slide on fascia relates to joint capsules.
n Specific to Joint Capsules: n More Related to movement (which occurs at the joint!) n Distraction techniques reduce joint immobilisation n Full range of movement exercises required to exercise
whole of joint capsule. n Ageing process naturally reduces joint mobility
n Joint capsule range may be inhibited by boney structure of the joint capsule
+Flexibility
n Nervous Structures: n Nerves stemming from the spinal cord innervate the whole
body. n These nerves are required to follow the length of any
available Range of Movement.
n A common source of strong pain (i.e. Sciatica) n Due to immobility or irritation n Pins / burning / numbness
n Typically not considered able to “stretch” n How do they stretch as we grow from child > adult?
Activity: Slump Test
+Flexibility
n Nervous Control: n Muscles (perhaps fascia??) are controlled by nerves.
n If the nervous system innervates the muscle to contract then flexibility will be decreased.
n Consider breathing into source of inflexibility.
n Mindful release of physical tension.
n Serious injury or anxiety may block our conscious release of Nervous Control
n The shaking muscle observation
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+Flexibility
n Activity n All the above factors are effected by activity or exercise. n Day tasks:
n Sitting
n Surfing
n Mechanics
n Teaching Yoga
n Whole body systems are trained to adapt to regular activities.
n Thus Daily yoga practice!
+Flexibility
n Injury n Injury restructures the previously listed structures.
n Healing occurs in the same direction of movement.
n No rehab causes healing to be bundled n Structures form a messy web with disorganised
innervation.
n Rehabilitation causes restructuring to occur in the direction of the performed exercises. n Results in coherent and innervated structures
n Better able to accept force in trained direction.
+Body Levers
n Basics of Movement n Movement is a product of:
n Force generation (muscle contraction) n Force transference (lever systems)
n Simple Levers n Fulcrum, Load, Effort
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+Body Levers
n Example levers
+Body Levers
n 3 Lever Classes
Triangle: Fulcrum Arrow: Effort Square: Load
+Body Levers - Classes
n Class 1: n Mechanical advantage equal or greater than effort
n Class 2: n Mechanical advantage ALWAYS greater than effort
n Class 3: n Mechanical advantage ALWAYS LESS than effort
n Most functional human body levers are Class 3 n While force displacement is less, efficient arc of
movement is much greater. Example: Biceps
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+Body Levers – Short & Long
n The length of a lever increases it’s efficiency. n Re-examine the arc RoM of the biceps
n Adjusting n Adjustments exert external force on a students lever
n Short levers exert less force n Long levers exert greater force
Example: adjust Baddha Padmasana
+Body Levers – Short & Long
n Which adjustment is likely more strong?
+Acute ‘Simple’ Pain n Response to damage
n or a ‘risk’ of damage n Form of protection for the body
n To heal initially
n To avoid further injury later
n The memory of pain
n Usually as a result of injury/illness n Acute ankle sprain.
n Acute back strain.
n Pain with Flu
n The body usually heals and the pain reduces n < 3 months
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+Acute Injuries n Discuss with
students before practice
n Common signs of an acute injury: n Swelling. n Increased
Warmth. n Bruising. n Pain. n Instability.
n Type of Injury: n Muscular: Tear/Strain/Cramp.
n Joint: Ligament Sprain, Cartilage Damage.
n Bones: Fractures.
+ Acute Injury Prevention
n Can be more difficult than preventing ‘Chronic/Recurring’ injuries n Sometimes difficult to see
coming!
n Know your students before pushing
n E.g. Fundamental postures before advanced postures
n Verbal Cues n ‘Slowly’, ‘Controlled’, ‘Being
Mindful’
n Observational skills n E.g. Key areas not to miss
n Hyperextension of joints
n Hinging lower back
n Lack of obvious strength
n Pulling/Yanking into Postures
n Pushing excessively – i.e. Jumping without control
+ Flexibility n Articular/Joint Structure
n Hypomobility: restricted joint range of motion. n Disuse:
n Not taking joints through their full range. n = adhesions and restrictions.
n Joint degeneration in association with aging – continued movement allows for ongoing nutrition to cartilage from synovial fluid movement. n Keep moving!
n Scar tissue formation post surgery/injury. n Yin – Long Holds.
n Hypermobility: excessive joint range
of motion. n Reduction in restriction by both
passive and active structures. n Genetic Predisposition – collagen
types. n Injury to ligaments –
overstretching of ligaments. n Pregnancy – influence of relaxin.
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+Flexibility n Practical Implications:
n Experience DOMS as a result – can last 24-36 hours post activity.
n Notable when first starting yoga or picking up after a long break.
n Muscular Restriction n Lack of extensibility due to
reduced tension loading:
n i.e. reduced stretching.
n Change of tissue composition with ageing.
n Stretching beyond normal range = microtears = adaptation.
n As experienced with strengthening beyond normal range.
+Flexibility
n Neural Shortening n There is a continual loosening and tightening
of nerves – particularly when immobile. n Symptoms:
n Burning/pins and needles/altered sensations.
n Pain referral.
n Practical Implications: n Adho Mukha Svanasana:
particularly first thing in the morning. n Addition/reduction of
cervical flexion? Influence on sensation.
n Extended arm with contra-lateral lateral flexion.
n Caution – can be provocative.
+Observation and Verbal Cues n Using the previous system
n From the ground up n Joints as points of focus
n Movement occurring about the joints
n Verbal Cues n Use knowledge of anatomy to deepen students understanding
of the posture n Try not to overwhelm
n Demonstrate and bring awareness to a certain muscle/joint/movement prior to integrating terminology into class n E.g. Demonstrate to them the location of the upper trapezius
n Contracting – “Shoulders to ears” n Relaxing – “Shoulders away from ears”
n Refer to multiple times during the class n E.g. Increased thoracic extension vs. lumbar hinging
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+Surya Namaskar B Sun Salutation B
+Tadasana
n Foot n Pronation/Supination
n Knee n Positioning
n Quadriceps activation
n Hips n Excessive external rotation?
n Toes out?
+Tadasana
n Pelvis n Anterior vs. Posterior Tilt
n Abdomen n Bracing through the Upper Abdominals
n Subtle drawing of Uddiyana Bandha/Mula Bandha
n Spine
n Increased Lumbar Lordosis/Hinging
n Chin Protraction
n Increased cervical lordosis
n Shoulder n Elevation - > Upper Trapezius
Activation
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+Uttanasana Forward Bending
n Spinal movement n Observe side on and from behind
n Fluidity of movement between each vertebrae
n Groups moving together – points of hinging – left or right shift (unloading/loading)
n Knees raised n Knees extended or flexed
n Quadriceps active
n Reciprocal Inhibition of hamstrings.
+Uttanasana Forward Bending
n Hamstring vs Lumbar Length n Lumbar length (Quadratus
Lumborum/Erector Spinae)
n Minimal pelvic shift
n Hamstring length
n Anterior tilt of pelvis – raising of ischial tuberosities
n Compare with Paschimottanasna
+Uttanasana Forward Bending
n Verbal Cues n “Controlled lowering of the spine”
n “Vertebrae by vertebrae”
n Caution – explain further
n “Lifting the sit bones”
n “Breathing into the lower leg, back of thigh, lower back”
n V.s. “Calves, hamstrings and thoracolumbar fascia”
n Explain to students ++
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+Chaturanga
+ Downward Facing Dog Adho Mukha Svanasana
n Wrist/Hands n Weight in the heel of the hands?
n Spreading of the fingers
n Elbows n Slight bend/avoiding hyperextension
n Cocontraction
n Shoulders n Shoulder blades moving along the back
n External rotation/Away from the ears
n Winging?
n Opening through the chest
n Shoulder blades coming together
+Downward Facing Dog Adho Mukha Svanasana
n Abdomen n Gentle drawing of Uddiyana Bandha/Lower Abdominals
n Avoid “Clench”/ “Brace”
n Lengthening through the obliques/space between the ribs
n Pelvis n Tuck – lumbar fascia
n Lift – hamstrings
n Knees n Lift the knee caps
n Note hyperextension
n Feet n Shifting weight to the back
n Lifting sit bones up and back
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+Urdhva Mukha Svanasna Upward Facing Dog
n E.g. n Wrist/Hands
n Weight in the heel of the hands
n Increased difficulty compared to Down Dog
n With increased weight bearing
+Urdhva Mukha Svanasna Upward Facing Dog
n Verbal Cues n “Draw forward, lift through the chest
bone (sternum)” n “Grounding through the base of the
fingers – unload the wrist”
+Sphinx
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+High Lunge
n Foot n Pronation/Supination
n Effect at knee.
n Knee n The victim of change at the foot
and hip.
n Hip n Internal Rotation
n Effect at the knee
+High Lunge
n Spine n Increased Lumbar Lordosis/
Hinging
n Minimal Thoracic Extension
n Uncontrolled Cervical Extension
n Dropping Back
n Shoulder n Elevation - > Upper Trapezius
Activation
+High Lunge
n Variations n Low Lunge
n Verbal Cueing n “Drawing the hip joint back”
n “Keeping the knee in line with the 2nd toe”
n “Grounding down through the outer heel and base of the big toe”
n “Shoulders relaxed”
n “Chin slightly tucked”
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+Practice
n Teaching Surya Namaskar B n Groups 3
n 1 Teacher n 2 Students
n Observe n Use variety of verbal cues
n Particular muscle activation n Moving deeper n Correcting common areas for concern
n E.g. Shoulder elevation n Hinging lower back etc.
+Adjustments
n Consent
n End Feels n Soft. n Hard. n Compression vs.
Tension.
+Adjustments
n Awareness of varying paths for opening n > Risk of injury if students are only
attempting to open in ‘one area’ of the pose.
n Prasarita Padottanasana
n Lumbar spine, thoracolumbar fascia, hamstrings, evertors.
n Paschimottanasana
n Hamstrings, Lower Lumbar Spine.
n Test – Straight Leg Raise estimate vs. Uttanasana Observation.
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+Basic Acute Injury Management
n E.g. Post a tear/strain of connective tissue/muscle fibres e.g. Hamstring strain n Connective tissue- adhesion formation/restriction to movement.
n LIGHT stretching during the first 48 hours to allow for the fibres to heal in correct alignment – providing functional tissue formation.
n Reduce time holding the stretch – increased frequency.
n Return to modified practice
n SPRrICEM n For sprains/strains acute injury.
n Not always the case for chronic/recurring injury, sometimes yes sometimes no.
n Weekend 2.
n Referral
+Chronic ‘Complex’ Pain
n “Pain that persists after an injury has healed or after and illness has passed.”
n Timeframe n Usually > 3 months. n Without significant re-injury – recurrent ankle
sprains that keep getting better.
+Chronic ‘Complex’ Pain II
n Involves a broader ‘systemic’ problem n Immune, hormonal and endocrine systems involved n Behavioural and emotional components n ‘Yellow Flags’ commonly present
n Fear avoidance behaviors n Pain is continuing to = damage. n Start to fear particular movements unnecessarily
n Catastrophising – High anxiety levels associated with pain.
n > Peripheral Sensitisation n Central Sensitisation
n Neural processing of pain is altered.
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+Chronic ‘Complex’ Pain III
n Implications for Management n Unlikely to respond completely to a
solely musculoskeletal based approach.
n Holistic Approach Needed n Education n Multidisciplinary approach n Revision of case and prognosis
+Chronic Pain IV n Beneficial Aspects of Yoga
n Understanding of key postures enables observation of adaptive/maladaptive changes.
n Essential to keep moving.
n Controlled movement with a variety of props/supportive elements.
n Mindfulness/Meditation:
n Walking Meditation/Bodyscan: Reveal interesting information about an injury/bodily change.
n Blockages and limitations in sensory awareness often demonstrated.
n Yoga Nidra/Meditation:
n Enable an increased sense of present awareness: shown to facilitate a reduction in catastrophising behaviors.