Muscles of Meditation

Diaphragm O: Costal attachment

Inner surface ribs 7-12 Lumbar attachmentUpper 2-3 lumbar vertebrae Sternal attachmentInner xiphoid process

I: Central tendon A: Draw down central

tendon, increase volume at inspiration of thoracic cavity

N: Phrenic C3-5

External & Internal IntercostalsO: Inferior border of

rib above I: Superior border of

rib below A: External :

Drawing ribs superiorly to assist with inhalation (increase thoracic cavity space)

Internal:Drawing ribs

inferiorly to assist with exhalation (decrease thoracic cavity space)

N: Thoracic

Inspiratory & Expiratory Muscles

Primary Inspiration

DiaphragmLevator costarumExternal intercostalsInterior intercostals, anterior

Secondary Inspiration

Sternocleidomastoid Scalenes Pectoralis major Pectoralis minor Serratus anterior Serratus posterior superior Latissimus dorseiSubclavicusErector spinae, thoracic

Primary Expiration

External oblique Internal oblique Rectus abdominusTransversus abdomisInternal intercostals, posteriorTransversus thoracis

Secondary Expiration

Latissimus dorsiSerratus posteriorinferiorQuadratus lumborum

Optimizing सि�द्धा��न

Contract Psoas major and Quadratus lumborum to stabilize lumboscaral spine &

ground pelvis.

Psoas major O: Bodies & tranverse

processes of lumbar vertebrae

I: Lesser trochanter A: Fixed Origin: Flex, laterally rotate

hip Fixed Insertion: Flex trunk toward

thigh Anterior pelvic tilt

Unilaterally: Assist to laterally

flex lumbar spine

N: Lumbar plexus L1-4

Quadratus lumborum O: Posterior iliac crest I: Rib 12 & L1-4

transverse processes

A: Unilaterally:Laterally tilt/elevate pelvisLaterally flex vertebral column to same sideAssist to extend vertebral column

Bilaterally:Fix rib 12 during forced inspiration & expiration

N: Lumbar plexus T12, L1-3

Lumbosacral spine

Contract Erector Spinae to straighten spine & move energy upwards.

Erector Spinae Group O: Thoracolumbar

aponeurosis that attaches to posterior surface of sacrum, iliac crest, spinous processes of lumbar vertebrae & last two thoracic vertebrae

I: Various attachments at posterior ribs, spinous & transverse processes of thoracic & cervical vertebrae, mastoid process of temporal bone

A: Unilaterally:Laterally flex vertebral column to same side Bilaterally:Extend vertebral column

N: Spinal

Draw scapulae towards midline by contracting Rhomboids. This action opens the chest. Balance this by closed-chain

contraction of Pectoralis minor to lift rib cage.

Rhombiod major & R. minor O: R.major

T2-5 spinous processes R.minor C7 &T1 spinous processes

I: R.majorMedial border scapula between spine of

scapula & inferior angle R.minor

Upper portion of medial border scapula, across from scapular spine

A: Adduct, downward rotation, elevate scapula

N: Dorsal scapular C4-5

Pectoralis minor O: Ribs 3-5 I: Medial surface of

coracoid process of scapula

A:Depress, abduct, downward rotation scapula; if fixed scapula assists to elevatethorax during

forced inhalation

N: Medial pectoral C6- C8, T1

Contract Latissimus dorsi to further open the chest. Lift spine by gently contracting Triceps brachii

pressing hands into knees.

Latissimus dorsi

O: Inferior angle of scapula, T6-12 spinous processes, ribs 9-12, thoracolumbar

aponeuorsis, posterior iliac crest

I: Intertubercular groove

A: Extend, adduct, medially rotate shoulder

N: Thoracodorsal C6-8

Triceps brachii

O: Long headInfraglenoid tubercle of scapula Lateral headPosterior surface of proximal ½ of humerus Medial headPosterior surface of distal ½ of humerus

I: Olecranon process of ulna A: All heads

Extend elbow Long head

Extend & adduct shoulder

N: Radial C6-8, T1

Complete & balance pose by adding Rectus abdominis to activate Uddiyana bandha.

Rectus abdominusO: Pubic crest,

pubic symphysis

I: Xiphoid process, cartilage of ribs 5-7

A: Flex vetebral column

Posterior pelvic tilt

N: T5-12, ventral rami

…Peace…Breathe…Namaste…

Prepared by:James E Strozier,

LMBT2012