… however knowing with some fundamental terms can help! If you don’t have a history in makeup (or if your memory just isn’t what it used to be) this overview can be a starting factor.
Parts of the spine
The spine is comprised of 4 locations: the cervical (neck), thoracic (upper back, ribs), lumbar (lower back) and sacral (sacrum and also tailbone). The cervical and also lumbar contours in the back are called lordotic (inward or concave), while the thoracic and also sacral contours are kyphotic (convex). The spinal column, skull, rib cage as well as breast bone (breastbone) with each other make up the Axial Skeleton.
- EkhartYoga members can be familiar with their contours in this course from Lisa Petersen: Spinal stability – locating your curves
Pelvis and sacroiliac joint
The pelvis is made up of the sacrum and coccyx (tailbone) at the back, as well as 2 hip bones. The hip bones start life as three bones per side – the ilium, ischium and pubis and ultimately fuse together as we develop.
The sacrum is 5 integrated vertebrae which create the triangular designed bone at the base of the spinal column. The ilium join to every side of the sacrum at the sacroiliac (SI) joints. You may read about the SI Joint in yoga classes as it’s a location that can be susceptible to injuries or inequalities.
The sit bones
The ischium bones go to all-time low and also rear of the hips. They have a bigger component at the underside of the bones called the ischial tuberosity and it’s these bony protrusions you’ll hear described as the sit bones (or sitz bones/ sitting bones).
- EkhartYoga participants can discover more in Sandra Carson’s: Psoas, sacrum and core class
Hip and leg bones
The three hip bones form a cup-like, scooped framework called the acetabulum. This is where the head of the femur – the sphere shape at the top of thigh bone – beings in the hips and develops the hip joint. The femur runs down to the knee joint where the patella (kneecap) is and also meets the lower leg bones – the tibia and fibula.
The form as well as placement of the acetabulum varies from one person to another, as does the angle of the head of the femur. This is essential to think about in yoga exercise as maybe the structure of your sphere as well as outlet hip joint that makes some postures seem easy or difficult, instead of versatility or the amount of technique you put in.
- Tension versus compression in yoga and also Yoga Hip Openers, where you’ll also find links to classes
The shoulder joint is made up of the scapula – shoulder blade, clavicle – collar bone, and humerus – arm bone. The humerus diminish to the elbow joint meeting the two bones of the forearm – the radius and ulna. Just like the hips, the framework of the shoulder joint will contribute in just how accessible some yoga presents are.
- EkhartYoga members can watch Anat Geiger’s talk on this in: Why can’t I do this?
- For whole lots more on the bones of the shoulder joint, as well as the muscular tissues that relocate them, review Jennilee’s article: Our complex shoulders as well as Chaturanga Dandasana
Terms associating with place in the body
Anterior and Posterior
When something is former it is nearer to the front of the Body. Posterior means closer to the rear of the body. You may listen to these terms in regard to the tilt of the hips. Anterior pelvic tilt is when the front bony parts of the hips (the tops of the ilium) move on and down, developing a more obvious arc in the lower back.
- Yoga for anterior pelvic tilt from David Lurey with a course for EkhartYoga members
Medial and Lateral
Medial is closer to the centre line (mid-line) of the body ranging from head to toe. Lateral is better sideways of the body.
Proximal and Distal
Proximal describes something closer to the upper body of the body and distal is further away from the upper body. So the distal end of the lower arm is close to the wrist and also the proximal end is closer to the elbow.
Anatomical Aircrafts – or Airplanes of Movement
There are 3 primary anatomical airplanes in the body. These are level plates or surface areas that split up the body. Motions can be described as taking place in one of these aircrafts, or in parallel with them.
This upright airplane runs down through the centre of your body splitting up the left fifty percent from the. The term sagittal originates from the Latin word sagitta definition arrow – so it could help to think of an archer increasing an arm up as well as back to take an arrow out of the quiver, attracting their arm back and firing the arrow forward. All these activities remain in the sagittal aircraft. Many of the movements in Sun Salutations likewise happen in the sagittal plane.
This upright aircraft divides the front as well as back parts of the body. Coronal is from the Latin corona definition crown or garland (although, personally, I believe a pair of earphones is an extra useful image). Carrying out a cartwheel or relocating from Warrior II right into Triangle pose occur on the coronal plane.
A horizontal airplane like a table top which splits the upper (exceptional) and also reduced (substandard) halves of the body. Spins take area in the transverse plane.
While you could not listen to these airplanes being referred to straight in course they can be handy to remember to ensure that you are on a regular basis relocating all three aircrafts. We tend to relocate mainly in the sagittal aircraft – also the form of our yoga mats motivate this.
- Read Jennilee Toner’s post on how we can consider Airplanes of Activity in yoga
Terms relating to movement
The research study of activity is called Kinesiology. For all these terms assume you are beginning in the Standard Anatomical Position which is standing with the arms to your side, hands dealing with forward thumbs out.
Flexion and Extension
These are activities that happen in the sagittal aircraft. Generally speaking, when you bring 2 bones towards each various other the joint remains in flexion – when you relocate them far from each various other this is extension. Hugging your knees to your upper body brings the knees as well as hips into flexion. In a standing ahead flex the knees remain in extension however the hips are still in flexion.
When joints can move both forwards as well as in reverse – like the neck, spine and shoulders – it is called flexion when the motion is forwards (former) and also expansion when the motion is in reverse (posterior). For example, your neck as well as back are in flexion in Pet cat position (tucking the chin to the breast and rounding the back) as well as expansion in Cow position. Raising your arms overhead in Tree pose brings the shoulders completely right into flexion, they remain in extension when you reach back to your heels in Camel pose.
You may likewise hear the instruction to ‘prolong your spinal column’ meaning lengthen – practically this is Axial Extension which is an activity to extend out the back by lowering the angle of the curves.
Adduction and Abduction
These motions happen in the Coronal airplane. Adduction is the activity of bringing the arms or legs towards the centre of the body, or mid-line (Adding with each other). Abduction moves the limbs away from the centre. So from the Anatomical Setting (see over) increasing the arms to the sides would be abduction.
- Learn extra regarding the adductor muscle mass in Sandra Carson’s: Opening up the internal thighs article
Internal Rotation as well as Outside Rotation
You’ll often read about rotation in connection with hip opening poses. Inner (medial) rotation brings the fronts of the thighs in the direction of the centre as in Supta Virasana and Utkatasana. Outside (lateral) turning brings the fronts of the upper legs far from each various other as in Lotus posture or Baddha Konasana. You might find inside rotated hip openers simpler than on the surface revolved hip openers or vice versa depending upon the framework of the hip joint as we pointed out earlier. Whichever way your hips are turning, check that the motion comes from the hips and not the knees so that you don’t twist the knee joint at all.
The terms additionally apply to the shoulders as well as arms. In Downward Dog the top arms are externally turned and also the reduced arms are internally rotated so that the hand is flat on the flooring however the shoulders are not pinched. It’s additionally typical for one arm to be inside turned as well as the other on the surface revolved as an example in Gomukhasana or where the arms are binding in variants of positions like Utthita Parsvakonasana.
- Learn about Arm turning in Downward Confronting Pet Dog with Marlene Henny
Learn a lot more concerning makeup in class
If you’d like to explore more anatomy in yoga take an appearance at the Anatomical Insight talks by Jennilee Toner