Anatomy & Physiology with Jason Mastrian

Objectives: apply science to Yoga: :functional understanding of macro-anatomy:

:manageable number of key anatomic structures: :break through blockages and avoid injuries:

:optimize your experience as student and teacher:

Important Elements of Body Structure in Hatha Yoga: Elasticity / Resistance (Compression) Range Of Motion Specific Muscles, Joints, Bones, & Connective Tissue (PARTS, Local & Specific) Architecture & Awareness (WHOLE Picture Overall )

Body , Mind, & Breath

• Purposeful Movement Is Powerful Movement

Yoga Poses are like “Keys” that

unlock our conscious awareness of the body

Knowledge Of Functional Anatomy of Yoga reveals the mechanisms

behind these processes

Yoga Instructors use anatomical body landmarks for directions and cues to get into the correct positions in the postures. Just like we use geographical landmarks to give directions to locate places in daily life. The more we understand and educate our students about anatomy the greater they will understand correct precise alignment principles and the biomechanical function of the postures while enhancing their body awareness and overall experience.

Anatomy

How is Yoga different from weight lifting and fitness stretching? Yoga concentrates on asanas that are whole body + mind and breath control and

coordination. Focus is both internal and external. No elements are passive eg: even Savasana Pose the mind is actively focused on the process of breathing and relaxation. Non-competitive Process Oriented.

Weight Lifting & Fitness Stretching focus attention on one region of the body and are

Competitive/ Goal Oriented and External …… touching toes, reaching finish line, lifting lbs.etc.

Integumentary System

(skin hair nails) Skin is the human body’s largest organ. Covering about 19 square feet, it accounts for 18% of our body weight.

What are some examples of the Integumentary System in Hatha Yoga?????

• Skeletal System- made up of 206 bones, different shapes according to the task they perform. Main role of the skeletal system is to provide support for the body, to protect delicate internal organs and to provide attachment sites for the organs.

• You're born with 300 bones, but when you get to be an adult, you only

have 206. (They fuse together such as the parietal, occipital of the skull.)

• The human foot has 26 bones, 33 joints, 107 ligaments, 19 muscles and tendons. The 52 bones in your feet make up about 25 percent of all the bones in your body

• The human hand has 27 bones and 35 muscles.

Major Organs: bones, cartilage, tendons and ligaments

Bone Linkage Types Of Joints Ball & Socket (moves in all directions hip & shoulder) Hinge (moves chiefly in 1 plane: elbow, ankle, knee (hybrid) Pivot (pointed or rounded process of 1 bone fits into a ring

structure. Rotation: atlas/axis=skull Cervical 1,C2) Gliding(flat limited movement eg; Scapula/clavicle

intertarsal/intercarpal) Ellipsoid (oval shaped movement in 2 planes eg.radius-carpals

wrist) Saddle-(both surfaces saddle shaped-mvt. In 2 planes, thumb)

Posterior Pelvis

Spondylolisthesis

Lumbar Vertebral Slippage

Identify & Discuss Key Skeletal & Structure & Actions For the Following Postures

Identify & Discuss Key Skeletal Bones Structures & Actions for the Following Postures

Muscular System-The main role of the muscular system is to provide movement. Muscles work in pairs to move limbs and provide the organism with mobility. Muscles also control the movement of materials through some organs, such as the stomach and intestine, and the heart and circulatory system

There are over 650 muscles in your body. A smile uses 17

muscles & a frown uses 43.

Main Organs: Skeletal muscles and smooth muscles throughout the body.

Tendons-attach muscles to bones Ligaments attach bones to bones

Fascia is the slightly elastic tissue that both supports and gives shape to a muscle and provides connection and continuity between muscles. Fascia holds muscles and muscle groups together. After injury fascia can be adhered to surrounding tissues and limit muscle function and movement.

Bursa-sacs of connective tissue secrete synovial fluid to reduce friction of tissue.

Muscles From The Front (Anterior) & The Back (Posterior)

Identify Muscles From The Front : Page 204,210 Biceps: pages 170, 91-95, 108,134

Pectorals: pages 134-142, 152 Abdominals: pages 110-112, 114,115, 138-145 Quadriceps: pages 56-85 Adductors: pages 66,72,76,82,88,156 161

Biceps & Pectoralis

Transverse Abdominus (Deepest Layer)

Rectus Abdominals “6 pack” Outer Layer

External Obliques

Abdominals

Adductor Muscles

Quadriceps

• Identify Muscles From The Back: Pages 205,206,211 Hamstrings: Pages 58,59,70,80,89,101,109, Deltoids: Pages 49,63,65,67, 150, Trapezius: 61,65,70,73,74,80,84, 109,133,134,141,149-152

Triceps: 49,61-69, 72-79, 103, 135-159 Gluteus Maximus- 60,63-84,97,101,109,123,133-143,149-153,175

(Bend Knees in Forward Bends if hamstrings are tight)

Hamstrings (made of 3 muscles):

Origin of a muscle is the bone, typically proximal, greater mass

and is more stable during a contraction than a muscle's

insertion

Insertion is a bone which tends to be distal, has less mass, and has greater motion than the origin

during a contraction.

Deltoids

Trapezuis

Triceps

Nervous System (made of trillions of cells, most complex system)

The nervous system is a network of specialized cells that communicate information about an organism's surroundings and itself. It processes this information and causes reactions in other parts of the body. The nervous system directs behavior and movement and, along with the endocrine system, controls physiological processes such as digestion, circulation, etc.

Major Organs: Brain, spinal cord and peripheral nerves

Nervous System

Central N.S. Peripheral N.S.

Spinal Cord & Brain (Housed “In Bone” Skull & Spine)

Autonomic N.S. Somatic N.S.

Afferent Efferent Nerves Nerves

Sympathetic N.S Parasympathetic N.S.

(motor) (sensory)

Autonomic Nervous System- controls involuntary actions

Fight / Flight STRESS Rest / Digest

(Afferent) fibers bring in information from every receptor.

The motor (efferent) fibers carry instructions to every muscle

Somatic Nervous System - control voluntary actions

Yoga & The Nervous System “Bundles of fibers together form the large nerves, which are stretched and

purified by yoga asanas. By clearing toxins from the tissues, the asanas benefit neurotransmissions at the fine nerve endings, and at synapses between nerves. Yoga has been shown to stabilize the response of the nervous system to stress, removing the constant muscular tension produced by the repeated alerts from the central nervous system, and calming the involuntary symptoms of threat - racing heart, sweating, anxiety roused by the sympathetic nervous system.” www.abc-0f-yoga.com

The main role of the Endocrine System is to relay chemical messages through the body. In conjunction with the nervous system, these chemical messages help control physiological processes such as nutrient absorption, growth, etc.

Many glands exist in the body that secrete endocrine hormones. Among these are the hypothalamus, pituitary, thyroid, pancreas and adrenal glands.

Hypothalamus- assists with metabolic functions & secretes neuro-hormones Pituitary gland- responsible for producing the hormone that regulates growth - is only the size of

a pea and weighs little more than a small paper clip. Parathyroid-maintains calcium level Thyroid- plays an important role in regulating the body's metabolism and calcium balance. Thymus gland- produces T-cells that assist immune system. Adrenal gland- secretes hormones that have an effect on the body's metabolism, on chemicals

in the blood, and on certain body characteristics. Secretes hormones to deal with physical & emotional stress.

Pancreas- digestive and hormonal functions: secretes insulin which regulates blood sugar

Approximately 20% of the blood flowing from the heart is pumped to the brain. The brain needs constant blood flow in order to keep up with the heavy metabolic demands of the neurons. Brain imaging techniques such as functional magnetic resonance imaging (fMRI) rely on this relationship between neural activity and blood flow to produce images of deduced brain activity

Sixty thousand miles of vessels carry blood to every part of your body

An average heart pumps about 2.4 ounces (70 milliliters) of blood per beat of heart. If 72 beats occur per minute, then about 1.3 gallons (5 Liters) of blood is pumped per minute. And about 1,900 gallons (7,200 Liters) of blood is pumped per day. This adds up to almost 700,000 gallons (2,628,000 Liters) of blood per year and about 48 million gallons (184,086,000 liters) by a life span of 70 years.

Blood clots are the clumps that occur when the blood hardens from a liquid to a solid (coagulates). NEVER MASSAGE CLOTS

1.Varicose veins are stretched, enlarged and twisted veins whose valves do not work properly. The Arizona Heart Institute & Foundation reports that women are three times more likely to develop them than men, and people whose jobs require them to stand for long amounts of time often develop them.

•Arteries fresh oxygenated blood from heart,

•Veins carry C02 laden blood back to the heart

•Inversions: reverse the effect of gravity, resting the vein valves and vein walls.

The main role of the Lymphatic (immune) system is to destroy and remove invading microbes and viruses from the body. Major Organs: Lymph, lymph nodes and vessels, white blood cells, T- and B- cells, also removes fat and excess fluids from the blood.

The main role of the respiratory system is to provide gas exchange between the blood and the environment. Primarily, oxygen is absorbed from the atmosphere into the body and carbon dioxide is expelled from the body

Major Organs: Nose, Lungs, Trachea

The nose cleans, warms, and humidifies over 500 cubic feet of air every day

The right lung takes in more air than the left.

Although the brain accounts for only 2% of the whole body's mass, it uses 20% of all the oxygen we breathe. A continuous supply of oxygen is necessary for survival. A loss of oxygen for 10 minutes can result in significant neural damage.

Why Do We Breathe Through The Nose in YOGA??????

The main role of the digestive system is to breakdown and absorb nutrients that are necessary for growth and maintenance

Major Organs: Mouth, esophagus, stomach, small and large intestines.

Path of digestion in large intestine: Ascending colon on right side - Transverse moves across Descending on left side (wind relief pose= start on right side to stimulate digestion)

Urinary System-Kidneys-remove wastes, water and salts.

Backbends provide a gentle squeeze for kidneys

Reproductive System -Pregnancy avoid certain postures, 1st trimester use caution. Stay off abdomen

(cobra, locust etc.)

Videos Lumbar spine: http://www.spine-health.com/video/lumbar-spine-anatomy-video

Degenerative Disc Disease: http://www.spine-health.com/video/degenerative-disc-disease-interactive-video

Sciatic Nerve: http://www.spine-health.com/video/sciatic-nerve-anatomy-video

Piriformis Syndrome: http://www.spine-health.com/video/piriformis-syndrome-video

Scoliosis: http://www.spine-health.com/video/scoliosis-video-what-scoliosis l

Lumbar muscle strain: http://www.spine-health.com/video/lower-back-strain-video

Anatomic Pose Viewer: http://www.bandhayoga.com/flyarounds.html

Trapezius Muscle http://www.youtube.com/watch?v=fbfv3eZeb1Q