* OUR ANATOMY *

Looking Inward

Anatomical awareness as a powerful tool

Maybe sometimes we build up our position base on how we see it from the outside, in a superficial way, so we try to copy what we see and to fit our body, forcefully, into that external image.

We invite you to focus on that look inward and to build up our posture from there. We

are going to create a positive image more refined, more subtle, more detailed each time. “The images are like bombs of big expansion wave in that, when they

explode, they tear difficulties apart#### (hacen pedazos) and create the desired change.

” Whatever is contained in that inner image, the body will reproduce it.” Anatomy can help us to visualize the structure in the positions, to the pure instruction we

add the intention.

“Before practice, theory is useless. After practice, it´s obvious.”

Anatomy, in the end, is a fascinating, profound and funny opportunity to know ourselves. “If you teach an individual to be aware of his/her physical organism and to use it in the

way it was designed for, very often you can change completely his/her attitude towards life and heal his/her neurotic tendencies.” Aldous Huxley

Index Our Anatomy

Looking Inward i

INDEX

ABC ANATOMY

The structure

1. Anatomic position (p. 1) .......................................................................................................1

☯ Introduction 1 ☯ Principal systems 1

���� Bones

���� Articulations

���� Muscles

2. Planes of movement (p. 2) ................................................................................................... 2

☯ Median or midsagittal 2

���� Flexion, dorsiflexion

���� Extension, plantarflexion

☯ Frontal or coronal (p. 3) 3

���� Adduction

���� Abduction

���� Lateral flexing or side-bending

���� Fingers and toes

���� hand

���� foot

☯ Transverse or horizontal (p. 4) 4

���� Lateral rotation, supination

���� Medial rotation, pronation

���� Right/left rotation

☯ Other anatomical reference terms (p. 6) 5

���� Anterior

���� Posterior

���� Superior

���� Inferior

���� Medial

���� Lateral

���� Internal or deep

���� External or superficial

���� Proximal

���� Distal

Index Our Anatomy

Looking Inward ii

BONES AND WIRES

The structure

1. Talking about bones in general ........................................................................................... 1

☯ Ideas from B4L (Bones for Life) 1

���� Mobile framework & rigid support

���� Gravity

���� Organization

���� Dynamic movement

���� Bone growth

���� pressure

���� configuration

���� cooperation

���� transmission, domino effect

���� structure and function

���� positioning

���� alignment

���� restorative ability

���� biological optimism

☯ Ideas from Anatomy of Hatha Yoga 1

���� The scar of evolution

���� Characteristics

���� the upright posture

���� the capacity to hold it up

���� Relaxation and balance

���� the lock in the knees

� relaxation � extension

���� instructors

���� students

���� NO lock

���� Alignment, the plumb line of gravity

���� through the cervical spine

���� through the lumbar spine

���� behind the axial centre of the articulations of the hips

���� in front of the locked articulations of the knees

���� centre of the heel

���� Appendicular and axial skeleton

���� appendicular

���� axial

���� both together

Index Our Anatomy

Looking Inward iii

���� Appendicular skeleton

���� upper extremities

���� lower extremities

���� Axial skeleton

���� skull

���� vertebral spine

���� rib cage

���� sternum

☯ Ideas from Anatomy of Movement 7

���� Skeleton (p. 7)

���� basic shapes

���� components

���� subjected to pressure

���� Internal anatomy of a bone (p. 8)

���� alveolar (spongy) structure

���� hollow structure

���� marrow

���� periosteum

���� compact bone

���� articular cartilage

���� Joints (p. 9)

���� different degrees of mobility

���� articulating surfaces

���� congruency

���� articular cartilage and synovial cavity

���� dislocation o luxation

���� Cartilage (p. 11)

���� types of stress

���� may be damaged

���� blood vessels

���� other formations

���� Joint capsule (p. 12)

���� what is it?

���� reinforcements

���� areas

���� outer layer

���� inner layer

���� Ligaments (p. 13)

���� what are they?

���� function in the joint

���� proprioceptive sensitivity

���� excessive movement or trauma

Index Our Anatomy

Looking Inward iv

2. Vertebral column (p. 30) .................................................................................................... 15

☯ Introduction 15

���� Vertebral spine

���� Human spine

���� primary, kyphosis

���� secondary, lordosis

���� Primary curve, a bit of prehistory

���� undulations

���� parallels

���� In the individual development

☯ Intrinsecum equilibrium 19

���� With no muscles

���� Deep changes

���� Energy waste against gravity ☯ Vertebral structure (p. 32) 20

���� Shapes

���� Two main parts

���� posterior, VERTEBRAL ARCH

���� anterior, VERTEBRAL BODY

���� Vertebral holes foramen

���� Intervertebral foramina

���� Vertebral linkage (p. 33)

���� 1 intervertebral disc

���� 2 articular facets

☯ Ligaments of the spine (p. 34) 23

���� Continuous

���� anterior longitudinal ligament

���� posterior longitudinal ligament

���� supraespinous ligament

���� Discontinuous

���� ligament flava

���� intertransverse ligaments

���� interspinous ligaments

���� The 24 vertebrae

���� vertebral bodies

���� arches

Index Our Anatomy

Looking Inward v

���� Structural elements

���� compression forces

���� tension forces

☯ Vertebral movements (p. 36) 25

���� Effect in discs and ligaments

���� sthira y sukha

���� in flexion

���� in extension

���� in lateral flexion

���� in rotation

���� Let´s go deeper

���� compression and decompression forces

���� if compression force is too strong

���� asymmetrical movements

���� pushing back � anterior longitudinal ligament

� posterior longitudinal ligament

���� Types of spinal movement

���� 4 possible movements

���� flexion and extension, primary and secondary curves, exhalation and inhalation � basic movement � perspective � breathing

���� spatial and spinal perspective in forward/backward positions

� flexion y extension � forward and backward

���� spatial and spinal perspective in lateral movements and twists

� TRIKONASANA � PARIVRITTA TRIKONASANA

���� Axial extension, bandhas, mahamudra

� axial extension � bandhas � mahamudra

Index Our Anatomy

Looking Inward vi

3. Shoulder and shoulder girdle (p. 97) …......................................................................... 31

☯ Introduction 31

���� Shoulder

���� glenohumeral (p. 112)

���� acromioclavicular (p. 108)

���� sternoclavicular (p. 106)

���� Shoulder girdle (p. 105)

���� differences

���� what is it?

☯ Movements of the scapula (p. 109) 34

���� Scapula

���� Mobility

���� elevation

���� depression

���� abduction or protraction

���� adduction or retraction

���� downward rotation

���� upward rotation

���� The great mobility of the arm

���� Gliding planes

☯ Movements of the arm (p. 101) 36

���� Flexion

���� Extension

���� Abduction

���� Adduction

���� External rotation

���� Medial rotation

☯ Ligaments 38

���� Glenohumeral joint (p. 112)

���� from the bone point of view

���� the capsule

���� reinforcement

���� instability

���� resting position of the joint

���� Sternoclavicular joint (p. 106)

���� location

���� movements

���� ligaments

Index Our Anatomy

Looking Inward vii

���� Acromioclavicular joint (p. 108)

���� location

���� movements

� gliding � opening and closing

���� the capsule and 4 ligaments

� superior � inferior � coracoclavicular ligaments � trapezoid � conoid

Index Our Anatomy

Looking Inward viii

4. Thoracic cage: breathing I (p. 81) .................................................................................... 43

☯ Introduction 43

☯ Elements 44

���� Ribs + sternum

���� Ribs + vertebrae

���� the 12 thoracic vertebrae

���� head, neck, tubercule of the rib

���� vertebral level

���� The bucket handle (p. 83)

���� movement

���� different levels

���� direction

� superior thoracic vertebrae � inferior thoracic vertebrae

���� lower part of the sternum

���� Mobility in the dorsal region (p. 54)

���� D.1 to D.7

���� D.8, D.9 and D.10

���� special mobility in the dorsal-lumbar region

� D.12 and L.1 � D.11 and D.12

☯ Breathing I 49

���� Introduction

���� about breathing

���� breathing, spine and ribs

���� in the yoga practice

���� about Sukha y Dukha

���� Breathing, gravity and yoga

���� in the uterus

���� birth

���� initial expansion

���� the weight of the body in the space

���� postural development

���� breathing and posture

���� Definition of breathing

���� what is it?

���� the two cavities

� similarities � differences

� inverse proportion

Index Our Anatomy

Looking Inward ix

���� Volume and pressure

���� inhalation

���� exhalation

���� active exhalation

���� 3D changes in the shape in breathing

���� volume and shape in the chest

���� shape in the abdomen

���� influence on each other

���� during breathing

���� Amplified definition of breathing

���� More elements in the mechanism of breathing

���� lungs

� air � lungs � heart

���� breathing and circulation

� metabolism � oxygen

���� moving oxygen

���� Mental aspects

���� neurons

���� the path

���� remedy for stress

���� mental benefits of a correct breathing

� concentration and mental clarity � handle difficulties without stress � emotional control and balance � physical control and coordination

���� the two brains � right side � left side

���� Pranic benefits

���� Chakras

Index Our Anatomy

Looking Inward x

5. The pelvic girdle: the bowl in balance ............................................................................. 62

☯ Introduction (p. 40 + p. 175) 62

☯ Elements 63

���� Iliac (p. 41)

���� lateral view

���� symphysis pubis

���� shapes and pelvic proportions (p. 43)

���� Sacrum and coccyx (p. 45)

���� lateral view

���� relation with L5

���� pendulum movements

���� constant micro-movement

���� coccyx or tailbone

���� Sacroiliac joint (p. 47)

���� what is it?

���� combined movement of sacrum and ilium

� top of sacrum backwards=contranutation � anterior superior iliac spine forward � s.I. stability

���� Sacroiliac ligaments (p. 48)

���� posterior

���� anterior-inferior

���� sacrum-cranial connexion

���� traumatism and consequences

���� pain

���� prevention

���� Lumbosacral joint (p. 51)

���� instability factors

���� bad postures

���� why does it hurt? Some ideas

� acute � chronic � frequently, sudden movements � sprain

� lumbosacral pinching

���� Hip joint (p. 175)

���� what is it?

���� femur (p. 178)

Index Our Anatomy

Looking Inward xi

� transversal axis � anterior-posterior axis � vertical axis � neck axis and body axis, inclination angle � neck axis and knee axis, declination angle � long type

� short type

���� Articular surfaces of the hip (p. 180)

���� femoral head

���� acetabulum � transmission area � central area

���� Capsule and ligaments (p. 184)

���� articular capsule � in the iliac

� in the femur

���� ligaments � ligamentum teres

� reinforcing the capsule

���� anterior ligaments in the movement (p. 185) � in flexion-extension � in lateral-medial rotation

� in adduction-abduction � its role in the articular stability

☯ Movements of hip 85

���� Pelvis is fixed and the femur is moving (p. 186)

���� flexion

���� extension

���� adduction

���� abduction

���� rotation

���� Movements of the pelvis at the hip joint and femur fixed (p. 190)

���� anteversion

���� retroversion

���� lateral flexion

���� medial flexion

���� medial rotation

���� lateral rotation

���� Sacroiliac joints

���� Gravity centre

Index Our Anatomy

Looking Inward xii

6. Arms and hands: Tools of movement I …………................................................................95

☯ Parts of the arm 95

���� Views

���� anterior

���� posterior

���� lateral

���� Elbow (p. 131)

���� joint

���� transversal section of the forearm

� right ulna (anterior view) � proximal ulna (anterior view) � right ulna (posterior view) � distal ulna (lateroinferior view) � right radius (posterior view)

���� ligaments

���� Hand (p. 147)

���� bones

���� ligaments

���� joints (anterior view)

���� joints (posterior view)

���� Elbow charts

���� humeral ulnar joint

���� humeral radial joint

���� radioulnar proximal joint

���� radioulnar distal joint

Index Our Anatomy

Looking Inward xiii

7. Legs and feet: Tools of movement II ............................................................................... 109

☯ Parts of the leg 109

���� Views

���� anterior

���� posterior

���� Knee (p. 192)

���� ligaments

� intrinsic � extrinsic

���� joints

� ventral view � posterior view

���� Tibia

���� Fibula

���� Bones of the foot

���� phalanges

���� calcaneus

���� talus

���� joints

Index Our Anatomy

Looking Inward xiv

MUSCLES, TENDONS AND WILL

Movement

1. Talking about muscles in general (p. 14) ........................................................................... 1

☯ Movements 1 ☯ Origen and insertion 1 ☯ Tendon 1

☯ Myofibers 2 ☯ Contraction 2

☯ Elasticity 2

���� Passive property

���� Tendency to return

2. Muscle shapes (p. 16) .......................................................................................................... 3

☯ Different attachments 3

���� Muscle fibers

���� Aponeurosis (broad tendon)

���� Tendon

���� Tendon under a fibrous band

☯ Several origins (heads) 4

☯ Multiple insertions (rare) 4

☯ Sizes and shapes 4

☯ Orientation 4

☯ Long and short 4

☯ Monoarticular 4

☯ Polyarticular 4

Index Our Anatomy

Looking Inward xv

3. Muscle contraction (p. 20) ................................................................................................... 5

☯ Agonist and antagonist 5 ☯ Synergetic 5

☯ Resistance 5

���� Gravity

���� Some external weight

���� The force of another person

���� Tension of the antagonist

☯ Few extra things 9

���� Contractions

���� Muscle cells

���� Types of muscles

���� Motor unit

���� agonists

���� antagonists

���� synergists

4. Types of contraction (p. 22) ............................................................................................... 15

☯ Concentric shortening and eccentric lengthening 15

���� Concentric contractions

���� Eccentric contractions

���� Daily activities

☯ Isotonic and isometric activity 16

���� Isotonic

���� Isometric

☯ Relaxation, stretching and mobility 17

☯ Factors related to SSC (Stretching Shortening Cycle) 18 ☯ Golgi tendon organ 19

���� What is it?

���� Body

���� Mechanism

���� Training

���� Protection

☯ Effects of agonist shortening 22

���� Stretching a muscle

���� Relaxing a muscle

���� Strengthening a muscle

Index Our Anatomy

Looking Inward xvi

5. Phasic muscles and postural muscles .............................................................................. 23

☯ Restorative alignment 23

���� Deficient alignment

���� Excessive/insufficient use

���� Importance of stretching

☯ Two groups 24

���� Phasic, movement

���� Postural, stability

���� Complementary work

☯ Common muscle imbalances 25

���� Standard patterns

���� Upper body patterns

���� neck, middle and upper back, and shoulder griddle

���� opposite muscle groups

���� shoulders

���� common patterns

���� Lower body patterns

���� lumbar and pelvic areas

���� tight hip flexors

���� chain reaction

6. Deep back muscles (p. 64) ............................................................................................... 28

☯ Long and short muscles 28

☯ Usually action 29 ☯ Shoulder girdle action 30

☯ Weak points 30 ☯ Strengthening 32 ☯ Stretching 33

7. Lateral muscle of the lumbar spine: Quadratus lumborum (p. 63) ................................ 35

☯ Function 35

☯ What affects its role 35 ☯ Its action in Trikonasana 35

Index Our Anatomy

Looking Inward xvii

8. Abs and the rest. Anterolateral muscles of the abdomen ............................................. 37

☯ Place and function 37

☯ Transversus abdominis (p. 92) 38

���� Location and function

���� Action

���� if the vertebrae are fixed

���� if the aponeurosis is the fixed point ☯ Internal oblique (p. 93) 39

���� Location and origin

���� Action

���� unilateral contraction

���� bilateral contraction

���� if both the vertebrae and pelvis are fixed

☯ External oblique (p. 94) 40

���� Location and origin

���� Action

���� unilateral contraction

���� bilateral contraction

☯ Synergic action in Trikonasana 40

���� Vertical fibers plus quadratus lumborum

���� Obliques in synergy

���� Fulcrum in rotation

���� Inner abdominal pressure

���� Action in the lower back ☯ Rectus abdominis, 6-pack (p. 95) 41

���� Location

���� Action

☯ Using gravity force 42

☯ Flexion in the trunk 42 ☯ Leg abdominal work 42

Index Our Anatomy

Looking Inward xviii

9. Deep hip muscles I (p. 208) ............................................................................................... 45

☯ Group of six muscles 45 ☯ Piriformis (p. 209) 45

���� Location

���� Action

���� if the sacrum is fixed

���� if the femur is fixed

� bilateral contraction � unilateral contraction

���� Structures

���� Sciatic nerve

���� Function

���� Piriformis syndrome

���� Symptoms

���� Sacrum rotation

���� Somatic dysfunctions

���� Tensions

���� Injures

���� Difficulties

���� More symptoms

���� Right leg, driving

☯ Quadratus femoris (p. 210) 53

���� Location

���� Action

���� if the iliac is fixed

���� if the femur is fixed

� bilateral contraction � unilateral contraction

☯ Obturator internus (p. 210) 53

���� Location

���� Action

���� if the iliac is fixed

���� if the femur is fixed

� bilateral contraction

� unilateral contraction

☯ Gemellus superior and inferior (p. 211) 54

���� Location

���� Action

Index Our Anatomy

Looking Inward xix

☯ Obturator externus 54

���� Location

���� Action

���� if the iliac is fixed

���� if the femur is fixed

� bilateral contraction � unilateral contraction

☯ Obturators and gemelli: the hammock (p. 212) 54

���� Location

���� Action

���� if the pelvis is fixed

���� if the femur is fixed

� bilateral contraction

� unilateral contraction

���� Either way

Index Our Anatomy

Looking Inward xx

10. Deep hip muscles II ........................................................................................................... 55

☯ Iliopsoas (p. 62-213) 55

���� Psoas major and iliacus, location

���� Psoas or psoas major

���� arises

���� action

� if the vertebrae are fixed � if the femur is fixed (bilateral contraction, unilateral contraction)

���� Iliacus

���� arises

���� action

� if the iliac is fixed � if the femur is fixed (bilateral contraction, unilateral contraction)

���� Relations

���� Action

���� if the vertebrae are fixed

���� if the femur is fixed � unilateral contraction � bilateral contraction

☯ Gluteus minimus (p. 216) 63

���� Location

���� Action

���� if the iliac is fixed

���� if the femur is fixed

� bilateral contraction � unilateral contraction

☯ Gluteus medius (p. 215) 63

���� Location

���� Action

���� if the iliac is fixed

���� if the femur is fixed

� bilateral contraction

� unilateral contraction

Index Our Anatomy

Looking Inward xxi

11. Deep hip muscles III (+ 1 of the hip and knee): The adductors (p. 224) ...................... 64

☯ Group of five muscles 64

���� Location

���� Action

���� These muscles ☯ Pectineus 65

☯ Adductor brevis 65 ☯ Adductor longus 66 ☯ Adductor magnus (p. 225) 66

���� The anterior portion

���� The posterior portion ☯ Gracilis 67

☯ Action of the group as a whole 67

���� If the iliac is fixed

���� If the femur is fixed

Index Our Anatomy

Looking Inward xxii

12. Hip and knee muscles I: The superficial ......................................................................... 70

☯ Tensor fasciae latae (229) ☯ Gluteus maximus (228)

☯ Deltoid gluteus (superficial portion of gluteus maximus and tensor fasciae latae)(p. 22)

13. Hip and knee muscles II ................................................................................................... 71

☯ Quadriceps femoris (p. 217) 71

���� As a whole

���� Vastus intermedius

���� Vastus medialis and lateralis

���� Rectus femoris

���� if the pelvis is fixed

���� if the femur is fixed

���� For stretching

☯ Sartorius (p. 220) 75

���� Location

���� Action

���� if the iliac is fixed

���� if the femur is fixed

� bilaterally � unilaterally

14. Hip and knee muscles III: The hamstrings (p. 221) ......................................................... 76

☯ Location 76

☯ Action as a whole 76 ☯ For stretching 77

☯ Differentiated action 78 ☯ Polyarticular muscles 78 ☯ Problems due to lack of de flexibility 78

Shoulder girdle muscles .................................................................................................... 79

☯ Intro 79

☯ Importance of its mobility for the arm mobility 79 ☯ Common dysfunctional pattern 79

☯ Working in pairs 80

Index Our Anatomy

Looking Inward xxiii

15. Shoulder muscles (p. 114) ................................................................................................. 81

☯ A group of five muscles 81

���� From 1 to 5, from the deepest to the most superficial

���� 2 towards the front of the chest

���� 3 in the back

���� Its important role in inversions

☯ Serratus anterior 82

���� Location

���� Origins

���� upper portion

���� middle portion

���� lower portion

���� Insertions

���� upper fibers

���� middle fibers

���� lower fibers

���� Function

���� if the ribs are fixed

� upper fibers � middle fibers � lower fibers

���� if the scapula is fixed

☯ Pectoralis minor (p. 116) 84

���� Location

���� Action

���� if the ribs are fixed

���� if the scapula is fixed

☯ Rhomboids (p. 117) 84

���� Location

���� Action

���� if the spine is fixed

���� if the scapula is fixed

☯ Levator scapulae (p. 117) 86

���� Location

���� Action

���� if the spine is fixed

���� if the scapula is fixed

� bilateral contraction � unilateral contraction

Index Our Anatomy

Looking Inward xxiv

☯ Trapezius (p. 74-118) 88

���� Location

���� Origins

���� upper fibers

���� middle fibers

���� lower fibers

���� Insertions

���� upper fibers

���� middle fibers

���� lower fibers

���� Function

���� if the spine is fixed

� simultaneous contraction of all the fibers � upper fibers � middle fibers � lower fibers

���� if...what does it...?

���� Between T.7 and T.10

���� In the shoulders

���� Arms

���� Articular trauma

���� Actions and excessive use

☯ Subclavius (p. 116) 92

���� Location

���� Action

���� Questions about its utility

☯ Sternocleidomastoid (p. 116) 93

���� Location

���� Origin

���� Insertion

���� Nerves

���� Actions

���� when the skull is fixed

���� when the thoracic cage is fixed

� unilateral contraction � bilateral contraction

���� Stretching

Index Our Anatomy

Looking Inward xxv

16. Deep glenohumeral (scapulohumeral) muscles of shoulder joint (p. 120) ................. 96

☯ Subscapularis 96 ☯ Supraspinatus 96

☯ Infraspinatus (p. 121) 96 ☯ Teres minor 96 ☯ Rotator cuff muscles (p. 122) 96

���� Coracobrachialis

���� description

���� location

���� action

☯ Biceps brachii (p. 123-139) 97

���� Location

���� Two origins

���� Insertion

���� short head

���� long head

���� insertion

���� Function

���� proximal radioulnar joint

���� humeroulnar joint

���� glenohumeral joint ☯ Triceps brachii (p. 123-140) 99

���� Location

���� Origin

���� long head

���� lateral head

���� medial head (deep head)

���� Insertion

���� Function

���� on the shoulder joint

���� on the elbow

���� the lateral head

���� Antigravitational

���� In synergy

���� Connecting shoulder and elbow

���� Other movements

Index Our Anatomy

Looking Inward xxvi

17. Glenohumeral joint muscles ........................................................................................... 105

☯ Pectoralis major (p. 124) ☯ Latissimus dorsi (p. 125)

☯ Teres major (p. 125) ☯ Deltoid (p. 126)

18. Breathing II ...................................................................................................................

19. Legs + knee + .................................................................................................................

20. Arms + elbow + ...............................................................................................................

21. Few extra things... .......................................................................................................