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YYoga Applied Anatomy

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by

Carla Cupido

on 13 June 2014

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Transcript of YYoga Applied Anatomy

YYoga Applied Anatomy
with Dr. Carla Cupido

Hip
Shoulder
Scapulo-Thoracic Region
Hand & Wrist
Head
Cervical Spine
Exercise 3
Squat
1. Watch partner's feet
2. If pronate (roll in) - apply pressure to outside of knees
3. See if corrects

Yes = hip issue
No = ankle/foot issue
Motor Patterns
Instrinsic foot muscles
Small/short foot
Proprioception
Joints to Landmark
Tibiotalar
Subtalar
Tarsal joints
Metatarsal-phalangeal

Asana
Lengthening
Adho Muka Svanasana
Strengthening (Balance/Proprioception)
Vrkasana
Ardha Chandrasana
Safety
Virasana
Baddha Konasana
Muscles to Landmark
Motor Patterns
Exercise
RECALL:
Squat
Watch alignment of knees

Warrior
Knee alignment assessment
Asana
Lengthening
Urdhva Dhanurasana (front body)
Uttanasana (back body)
Strengthening
Virabhadrasana 2 (front body)
Utkatasana (front body)
Back body
* controversial... depends on intent
Proprioception
Virabhadrasana 3
Ardha Chandrasana
Safety
Virabhadrasana 2
Virasana / Supta Virasana
Eka Pada Rajakapotasana
Joints to Landmark
Muslces to Landmark
Quadriceps
VMO (vastus medialis oblique) vs. VL (vastus lateralis)
Hamstrings
Popliteus
Recall: Gastrocnemius
Muscles to Landmark
Transverse abdominus
Multifidus
Pelvic Floor
Diaphragm
Rectus abdominus (RA)
Quadratus lumborum (QL)
Lumbar spine erector spinae (erectors)
Obliques (internal and external)
Motor Patterns
Deep core vs. superficial core
Door hinge
Feed forward
Lower cross syndrome
Joints/Bones to Landmark
Spinous process
Transverse process
Exercise
1. Breathe with ribcage down vs. up
2. Inhale with expansion vs. exhale with expansion
3. Brace vs. hollow
4. Pelvic floor and transverse abdominus connection
Asana
Joints to Landmark
Iliacus
Ischial tuberosity
ASIS
PSIS
Hip
Sacro-iliac (SI)
Pubic symphysis
Muscles to Landmark
Asana
Motor Patterns
Hip abduction
Gluteus minimus/medius vs. QL vs. TFL
Hip extension
Gluteus maximus vs. hamstrings vs. lower back muscles
Exercises
1. Janda Hip Extension Test
2. Janda Hip Abduction Test
Joints to Landmark
Glenohumeral
Acromio-clavicular (AC)
Sterno-clavicular (SC)
Exercise
Palpate:
1. Infraspinatus
2. Teres minor
3. Subscapularis

*Why are these rotator cuff muscles so tender?
Muscles to Landmark
Deltoid (anterior, middle, posterior)
Biceps
Triceps
Rotator cuff (SITS)
Supraspinatus
Infraspinatus
Teres minor
Subscapularis
Teres major
Biomechanics
MOBILITY
Rotator cuff vs. scapular stabilizers
Asana
Joints/Bones to Landmark
Ribcage
Costovertebral
Scapulothoracic
Sternocostal
Asana
Exercise
Motor Patterns
Muscles to Landmark
Thoracic spine erector spinae (erectors)
Intercostals
*Recall:
Ribcage position
Motor Patterns
Muscles to Landmark
Pectoralis minor/major
Serratus anterior
Rhomboid minor/major
Trapezius (lower, middle, upper)
Asana
Exercise
Tight upper traps?
Step 1: Palpate
Step 2: Adho Mukha Svanasana
or
Adho Mukha Vrkasana
or
Tolasana
Step 3: Re-test
Joints to Landmark
"Scapulo-thoracic"
Joints/Bones to Landmark
Radius
Ulna
Carpals
Metacarpal-phalangeal
Interphalangeal joints
Biomehcanics
Median nerve & carpal tunnel
Muscles to Landmark
Asana
Lengthening:
Marjaryasana/Bitilasana
Modify for forearm extensors
Strengthening:
Adho Mukha Svanasana
Adho Mukha Vrkasana
Proprioception:
Adho Mukha Vrkasana
Safety
All poses on hands
Test a few out with median nerve in mind...
Exercise
Nerve flossing:
median nerve
radial nerve
ulnar nerve

*Simply understand the concept
Asana
Motor Patterns
Neck flexion (DNF vs. SCM)
Proprioception
muscle spindles (sensory receptors)
Muscles to Landmark
Sternocleidomastoid (SCM)
Splenius cervicis/capitus
Deep neck flexors (DNF)
Cervical spine erector spinae (erectors)
Suboccipitals
Occiptalis
Joints/Bones to Landmark
Facet joints
Occiput
Mastoid process
Hyoid
1st rib (w.r.t. scalenes)
Exercise
Janda - Neck Flexion
Motor Patterns
Recall: DNF vs. SCM
Muscles to Landmark
Occipitalis
Temporalis
Masseter
Asana
* All poses:
Relax:
Facial muscles
TMJ
Exercise
MASSAGE!!!
Step 1
: Wash your hands
Step 2
: Find a partner
Step 3
: Find all of the muscles you can on your partner's head and face that feel tender
Step 4
: Massage them
Step 5
: See how relaxed your partner now feels
Joints to Landmark
Temperomandibular Joint
TMJ
Lumbar Spine
Thoracic Spine
VMO vs. VL
Scapular stability
Upper vs. lower traps
Anterior vs. posterior body
Scapular position:
Inferior wing = lower trapezius
Medial wing = serratus anterior
Separation = rhomboids, middle trap
Upper Cross Syndrome
Gluteals (minimus, medius, maximus)
Piriformis & other external hip rotators
Internal hip rotators
Iliacus
Psoas
TFL
ITB
Plantar fascia
Intrinsic foot muscles
Tibialis Posterior
Tibialis Anterior
Soleus
Gastrocnemius
Peroneals
Forearm flexors
Forearm extensors
Pronator quadratus
Pronator teres
Supinator
Thenar
Hypothenar
Intrinsics
Abdominals
Weak/inhibited
Lumbar Spine Erectors
Short/tight
Hip Flexors (Iliopsoas)
Short/tight
Gluteus Maximus
Weak/inhibited
Biomechanics
Ankle dorsiflexion & mobility
Posterior leg muscles
Ankle joints
Pronation
Eversion
Abduction
Dorsi-flexion
Supination
Inversion
Adduction
Plantar-flexion
Joints/Bones to Landmark
Tibio-femoral
Patella
Biomechanics
STABILITY
Q-Angle
Unique patellar positions
Biomechanics
MOBILITY & stability
LOWER CROSS SYNDROME *
more detail later...
Increased lumbar lordosis
Facet joint compression
Disc compression
Reciprocal inhibition
gluteus maximus
Breathing Biomechanics
Neutral lumbar spine (ribcage locked to pelvis)
Diaphragm - Increased intra-abdominal pressure
Core stability
Fitness
Posture/alignment
Intra-abdominal pressure
Biomechanics
STABILITY
Relationship to mid-back mobility and shoulder mobility!!!
Rib dysfunction
Biomechanics
STABILITY
Consequences of restricted T-spine
Recall: upper cross syndrome
Hyperextension
Golfer's Elbow
Tennis Elbow
Elbow
Global Principles
Neutral is possible in all positions:
Prone
Supine
Side
All 4's
Standing
Work from the inside out
Movement should always be clean
Joint-by-Joint Approach
Ankle = MOBILITY
Knee = STABILITY
Hip = MOBILITY
Lumbar Spine = STABILITY
Thoracic Spine = MOBILITY
Scapulo-thoracic = STABILITY
Shoulder = MOBILITY
Cervical Spine = STABILITY
Upper Cross Syndrome
Lower Cross Syndrome
Deep Neck Flexors (DNF)
Weak/inhibted
Suboccipitals
Tight/short
Pectoralis Minor/Major
Tight/short
Scapular Stabilizers
-Weak/inhibited
Terminology - A
Inhibited
Weak
Short/tight
Locked short
Locked long
Eccentric
Concentric
Reciprocal inhibition
Foot & Ankle
Knee
Anatomy
Muscles - Plantar Foot
3 layers
1st - most superficial
2nd - middle
3rd - deepest
Muscles - Dorsal Foot
Extensors
Intrinsics
Bones - Posterior Knee
Anatomy
Anatomy
Anatomy
Diaphragm In Action
Bones - Anterior Thorax
Anatomy
Bones - Scapulo-Thoracic Region
Muscles - Anterior Thorax
Anatomy
Muscles - Anterior Shoulder
Anatomy
Bones - Cervical Spine
Anatomy
Bones - Posterior Hand & Wrist
Anatomy
Anatomy
Bones - Head
Muscles - Head
Anatomy
Bones/Joints - Foot & Lower Leg
Bones - Posterior Thorax
Muscles - Thorax - Anterior
Muscles - Posterior Thorax
Muscles - Posterior Shoulder
Muscles - Posterior Cervical Spine
Muscles - Anterior Hand, Wrist & Elbow
Bones - Anterior Hand & Wrist
Muscles - Posterior Hand, Wrist & Elbow
Lots of overlap from hand & wrist section...
* Recall some muscles cross the wrist and elbow
Terminology - C
Anterior
Posterior
Superior
Inferior
Lateral
Medial
Superficial
Deep
Proximal
Distal
Ventral
Dorsal
* Plantar fascia
Bones - LateralKnee
Muscles - Anterior Knee
Muscles - Posterior Knee
Bones - Anterior Hip
Bones - Posterior Hip
Muscles - Anterior Hip
Muscles - Posterior Hip
Bones - Lumbar Spine
Muscles - Lumbar Spine - Posterior
Muscles - Lumbar Spine - Posterior
Muscles - Lumbar Spine - Anterior
Superficial
Muscles - Lumbar Spine - Anterior
Deep
Muscles - Thorax - Posterior
Bones - Shoulder
Deltoid
Muscles - Anterior Cervical Spine
Terminology B
Motor pattern
Firing pattern
Compensatory pattern
Neuromuscular control
Feed-forward
Palpation
Proprioception
Thorax
Ribcage
Terminology - D
Supination
Pronation
Flexion
Extension
Plantar-flexion
Dorsi-flexion
Lateral flexion
Rotation

Exercise 1
Exercise 2
Foot rolling
Step 1 - bend and assess
Step 2 - roll one side & re-assess
Step 3 - roll other side & re-assess
Foot Shape Assessment
Look at arches (all 3)
Rigid?
Flat?
Short on one side?
Long on one side?
Lengthening
Eka Pada Rajakapotasana (external hip rotators)
Supta Baddha Konasana (internal hip rotators)
Cresent (front body)
Strengthening
Ardha Chandrasana (gluteus medius)
Setu Bandha Sarvangasana (gluteus maximus)
Proprioception
Parirtta Ardha Chandrasana
Safety
Eka Pada Rajakapotasana
*Recall:
Squat Pattern
Lengthening:
Uttanasana
Bitalasana
Utthita Parsvakonasana
Strengthening:
Paripurna Navasana
Ustrasana
Proprioception
Parivrtta Trikonasana
Bird-dog
Safety:
Uttanasana
Ustrasana
Parivrtta Parsvakonasana
Demo: how hips influence the lower back
*
Ananda Balasana
Watch bum pop up off ground if hip mobility limited
*Recall: foot rolling exercise
Lengthening:
Uttanasana
Bitalasana
Garudasana
Strengthening:
Bhujangasana
Proprioception:
Utkatasana (*ribs)
Anjaneyasana (*ribs)
Utthita Trikonasana
Safety:
Urdhva Dhanurasana*
Parivrtta Parsvakonasa**
*Limited T-spine mobility in this pose presents danger to shoulders
**Limited T-spine mobility in this pose presents danger to lumbar spine
Chest breathe vs. deep breathe:
Palpate intercostals: ribs 1-12
Note how breath functions as:
Massage therapy for muscles
Mobilizations work for joints

Lengthening:
Prasarita Padotanasana C (front body)
Garudasana (back body)
Strengthening:
Adho Mukha Svanasana
Adho Mukha Vrkasana
Utthita Hasta Padangusthasana B
Proprioception:
Adho Mukha Vrkasana
Safety:
Any pose with arms above head
Let's test some out...
Lengthening:
Ustrasana (anterior)
Purvottnasana (anterior)
Urdvha Dhanurasana (posterior)
Garudasana (posterior)
Strengthening:
Chaturanga Dandhasana
Sirsasana (dynamic balance)
Proprioception:
Sirsasana
Bakasana(Crane)/Crow
Safety:
Balasana
Urdhva Dhanurasana
Lengthening:
Tadasana
Halasana
Adho Mukha Svanasana
Marjaryasana
Strengthening:
Paripurna Navasana (DNF)
Jathara Parivartanasana
Proprioception:
Utthita Trikonasana
Utthita Hasta Padangusthasana
Safety:
Salamba Sarvangasana
Halasana
VL vs. VMO Firing
Step 1: Find partner
Step 2: Ask them to contract quads while sitting
Step 2a: Watch if medial or lateral side contracts first or if they fire at same time
Step 2b: Don't watch, but feel for this potential difference
Full transcript