YOGA Functional Anatomy

Dr. Gill Solberg | Amit Gal Alon

www.FunctionalAnatomy.net

 

Table of contents      (02.07.12*)

*Yoga Functional Anatomy is an online application. We update the contents; add animations and new professional content.
The system grows significantly every year!

 

Sitting Positions

 

No.

Common

Problems

Active

Joints

Functional

Anatomy

 

1

v

v

v

Sukhasana Easy Pose

2

v

v

v

Vajrasana Kneeling pose

3

v

v

v

Dandasana  - Staff Pose

4

v

v

v

Virasana Hero pose

5

v

v

v

Baddha Konasana Bound Angle Pose

 

 

 

     Sitting Positions: Theory     

 

1.1

Cross Legged Sitting: Kinesiological Background

 

1.2

Cross-legged Sitting: The Functional relationship between the hip joints and the back region

 

1.3

Possible causes of restriction in lateral rotation:

Part A: Anatomical structure of the femur

 

1.4

Possible causes of restriction in lateral rotation

Part B: Lack of muscular balance

 

1.5

Adaptations for limitations in the hip joints

 

1.6

Applied solutions to functional restriction in the hip joints

Part A: Recuperative exercises

 

1.7

Sitting Foot to Foot:Important Kinesiological Aspects

 

 

 

Standing and Balance Postures

 

No.

Common

Problems

Active

Joints

Functional

Anatomy

 

1

v

v

v

Ardhachandraasana Half Moon Pose

2

v

v

v

Sarvangasana shoulder stand

3

v

v

v

Trikonasana triangle pose

4

v

v

v

Vrikshasana tree pose

5

v

v

v

Virabhadrasana 1 warrior 1

6

v

v

v

Virabhadrasana 2 warrior 2

7

v

v

v

Virabhadrasana 3 warrior 3

8

v

v

v

Sirsasana head stand

9

v

v

v

Adho mukha svanasana

downward Facing Dog

 

 

 

Standing and Balance Postures: Theory

 

2.1

Theoretical Background: Equilibrium Systems in the Human Body

2.2

Difficulties in equilibrium due to impaired position of the foot arches

2.3

Difficulties in equilibrium due to pronated foot (pes valgus)

2.4

X-knees Genu Valgum

2.5

O-knees Genu Varum

2.6

Hyperextension of the knee joint:Genu recurvatum

2.7

Training for strengthening the foot arches

 

 

  

 

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Rotation (Twist) Postures

 

No.

Common

Problems

Active

Joints

Functional

Anatomy

 

1

v

v

v

Privtta Trikonasana - Revolved Triangle Pose                                        

2

v

v

v

Parivrtta Parsvakonasana

Revolved Side Angle Pose

3

v

v

v

Ardha Matsyendrasana -

Half lord of the fishes pose

4

v

v

v

Marichyasana sage twist

 

 

 

Rotation (Twist) Postures: Theory

 

3.1

Theoretical Background: Kinesiological Aspects of the Vertebral function during Rotations (Twist)

3.2

Ranges of spinal rotation

3.3

Reciprocity between the Pelvis and the Chest during Rotations

3.4

Active Twist compared to Passive Twist of the Vertebral Column

3.5

Improvement of Shoulder Girdle Movement in Twist Positions

3.6

Effect of vertebral Rotation on Respiratory Functions

3.7

Effect of Rotations on the Oblique Abdominal Muscles

3.8

Timing of Respiration When Performing Active Rotation

3.9

Timing of the Function of the Abdominal Muscles and the Erector Spinae during Rotation

3.10

Open / Closed Kinematic Chain

3.11

Varying exercise patterns when performing rotations

3.12

Exercises

 

 

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Backbends

 

No.

Common

Problems

Active

Joints

Functional

Anatomy

 

1

v

v

v

Urdhava mukha svanasana - Upward Facing Dog

2

v

v

v

Setu bandhasana:      bridge pose

3

v

v

v

Salabhasana locust pose

4

v

v

v

Ustarasana camel pose

 

 

 

 

Backbends: Theory

4.1

Combination of movement and load under conditions of extension

4.2

Effect of the Function of the Abdominal Muscles on the Lower Back during Extension

4.3

Vertebral column:  Active versus passive extension

4.4

Practical Kinesiology: Changing Movement Levers during Extension of the Lower Back

 

 

 

   

 

 

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Forward Bends

 

No.

Common

Problems

Active

Joints

Functional

Anatomy

 

1

v

v

v

Janu sirasana pose head to knee

2

v

v

v

Uttanasana standing forward bend

3

v

v

v

Paschimottanasana seated forward bend    

4

v

v

v

Balasana Child pose          

5

v

v

v

Halasana plow pose

 

 

 

 

Forward Bends: Theory

5.1

Sitting with Straight Legs Test For evaluating the length of the thigh extensors

5.2

Merging curves for creating a continuous arch along the vertebral column

5.3

Active versus passive flexion of the back

5.4

Function of the vertebral disc in states of flexion

 

 

  

 

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Core Postures

 

1

Marjaryasana cat pose

2

Navasana - Boat pose

3

Plank pose

4

Forearm Plank Pose

5

Urdhva prasarita padasana Upward extended foot pose

 

 

 

Core Postures: Theory

 

6.1

Core muscles:  Theoretical  background

6.2

Function of the Core Muscles: Presentation of the Muscles

6.3

Core Muscles: Function of the internal unit

6.4

Review of the Function of the Abdominal Muscles in the Movement and Stabilizing Aspect

6.5

The Movement role of the abdominal muscles

6.6

Core Stabilizing aspect: Strengthening the stabilizing function of the  abdominal muscles 

6.7

Workout in the Movement Aspect

6.8

Common causes of difficulties in performing exercises for strengthening the abdominal muscles in the movement aspect

6.9

Examples of training the abdominal muscles in their stabilizing function

6.10

Neuromuscular control when activating the abdominal muscles in the stabilizing aspect: Use of a rod as an aid

 

 

  

 

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Articles

 

A1.1

Functional Stiffness of the lower back:

Diagnosis, Prevention and Treatment through Yoga Practice.

Part I: Background + Testing the Sequential Arch

 

A1.2

Functional Stiffness of the lower back: 
Diagnosis, Prevention and Treatment through Yoga Practice.

Part 2: Common causes of Fuctional Stiffness of the Lower Back

 

A1.3

 

Functional Stiffness of the lower back:

Part 3 Flat Back

 

A1.4

Functional Stiffness of the lower back: 

Part 4 Hyperlordosis (increased curvature of the lumbar vertebrae)

 

A1.5

Hyperkyphosis in the thoracic vertebrae

 

A1.6

From isolation to integration:

How to build effective exercises for improving a kyphotic spinal position

 

 

YOGA Anatomy