Untitled

TABLE OF CONTENTS
MODULE 1 | BODY TALK 4
ALL SYSTEMS GO! 5

Overview 6
The Skeletal System 7
The Muscular System 8
Connective Tissue 10
The Nervous System 11
Tidbits 12
BARE BONES 13
Skeletal System 14
Axial & Appendicular Skeleton 15
The Spine 16
The Pelvis 17
The Shoulder 18
The Forearm 19
JOINT VENTURES 20
What is A Joint? 21
Naming Joints 22
Types of Joint in the Body   23
Types of Synovial Joint 24
General Characteristics of Synovial Joints 26
Other Structural Features for Synovial Joints 27
MODULE 2 | THE BEST POSE IS THE NEXT POSE 28
PLANE & SIMPLE? 29

Why Is Anatomy Important for Yoga Teachers? 30
Anatomical Position 31
Directions & Position 32
Planes of Movement 33
MOTION IS THE LOTION 34
Terms of Movement 35
Anatomy for Movers and Shakers | Your Yoga Flow

Revision 3 December 2021 | All Rights Reserved Ó 2
MODULE 3 | PUT SOME MUSCLE INTO IT 37
MUSCLE MATTERS 38
Understanding Muscle Contraction & Stretching 39
Types of Muscle Contraction 40
ORIGINS & INSERTIONS 41
UPPER BODY MUSCLES 42
ROTATOR CUFF MUSCLES 45
ARM MUSCLES 47
PELVIS & ABDOMINAL MUSCLES 50
LEG MUSCLES 54
MODULE 4 | KEEPING IT REAL 58
UNDERSTANDING INJURY & PAIN 59

Overview 60
Acute & Chronic Pain 61
Bio-Psycho-Social Model 63
Working with Chronic Pain Issues in Your Classes 64
COMMON INJURIES & PAIN CONDITIONS 65
Strain (Pulled Muscle) 66
Self-Care for Muscle Strain - The Mice & Meth Protocols 67
Sprain 68
Postural Deviations of The Spine 69
Lumbar Disc Pathology (Herniated Disc) 71
Piriformis Syndrome 72
Adhesive Capsulitis A.K.A. Frozen Shoulder 73
Osteoarthritis 76
Rheumatoid Arthritis 78

MODULE 1 | BODY TALK

ALL SYSTEMS GO!

Overview
An overview of these 4 major aspects of the body is essential for yoga teachers:
[ Skeletal system
[ Muscular system
[ Connective tissue
[ Nervous system

The Skeletal System
[ The adult skeleton has 206 bones.
[ The bones of the body give us structure, protection and support.
[ Bones come together to form joints. There are 3 structural and functional classifications of
joints in the body:
[ Fixed or fibrous (structural); immobile joint (functional); e.g. sutures of the skull
[ Cartilaginous (structural); semi-movable or slightly movable (functional); e.g. joints

between the sternum and ribs 2 to 12  
[ Synovial (structural); freely moveable (functional); e.g. shoulder, hip, knee  
[ The freely movable synovial joints are the ones we are most concerned with in yoga.
Synovial joints are subdivided into 6 types according to shape and what movements the
joint does (as a result of the shape). The 6 types are: ball and socket, hinge, saddle, pivot,
condyloid/ellipsoid and planar/gliding.
[ Knowing which movements can happen at each type of synovial joint will help you cue
your students into postures, as well as enabling you to understand healthy joint actions, as
well as injuries and other impairments in mobility.

The Muscular System
There are 3 main muscle types in the body:
[ Smooth muscles: in organs
[ Cardiac muscles: in the heart
[ Skeletal muscles: contract to move the skeleton

[ Skeletal muscles have different shapes (which allow different types of movement):
o Circular muscles: surround an opening such as the mouth or eyes.

o Convergent muscles: Also sometimes known as triangular muscles, these are muscles
where the origin (the attachment to a fixed bone) is wider than the insertion point. This
muscle shape allows for maximum force production; e.g. Pectoralis Major.
o Fusiform muscles: These muscles are more spindle shaped so the muscle belly is wider
than the origin and insertion; e.g. Biceps Brachii.
o Parallel muscles: these muscles have fibres that run parallel to each other. They are
normally long muscles that cause large movements, are not very strong, but have good
endurance. e.g. Sternocleidomastoid.
o Pennate muscles: Pennate muscles have a large number of muscle fibres per unit, so are
very strong, but tire easily. They can be divided into unipennate (e.g. lumbricals - deep
hand muscles), bipennate (e.g. rectus femoris) and multipennate (e.g. deltoid).
[ Origins & Insertions a.k.a. Muscle Attachments: Traditionally, anatomy

talks about the ends of the muscle in terms of origins and insertions.
o Origin = the end that is attached to a stable bone.

o Insertion = the end that is attached to the bone that moves when
the muscle contracts.
However, this is a limited way of thinking about muscle

attachments as “stable bones” can also move. So, in contemporary
anatomy textbooks, it is more common to see both origin and
insertion simply referred to as “attachments”. We will talk more
about this later.

Connective Tissue
[ The importance of connective tissue has only recently been

researched and acknowledged.  
[ While Eastern forms of medicine and yoga (e.g. Chinese

Traditional Medicine, Taoist Yoga) have always understood
the importance of connective tissue in the body-mind system,
western science is only now coming to understand its
significance.  
[ Connective tissue is a whole-body matrix that can be followed

from any one place on the body to any one other place.
Connective tissue forms tendons and ligaments and runs
through and around muscles, organs and nerves. It’s
everywhere! 
[ It has been suggested by Tom Myers that myofascial structures have specific continuities
which he terms “anatomy trains”. It is thought that understanding these fascial “trains” can help
us reestablish body-mind health through movement practices and bodywork.
[ A few types of connective tissue:
o Tendons: These attach muscle to bone. They can be different shapes and sizes ranging
from cable like structures to large flat sheets known as aponeuroses.  
o Ligaments: Ligaments attach bone to bone at a joint. They can be short (e.g. deltoid
ligament of ankle) or long (e.g. nuchal ligament of neck).  
o Cartilage: Cartilage is a flexible connective tissue. There are three types of cartilage:
hyaline, fibrous, and elastic cartilage.  
§ Hyaline cartilage: This is the most widespread type and resembles glass. It’s found at
end of joints.
§ Fibrous cartilage: This has many collagen fibers and is found in the intervertebral
discs and the meniscus of the knee.
§ Elastic cartilage: Springy, yellow, and elastic, it’s found in the external ear.

The Nervous System
[ The nervous system and muscular system are closely

connected. The nervous system provides electrical
impulses to the muscles that are converted into chemical
impulses to enable muscles to contract.  
[ Two nerves that are useful to know about as a yoga teacher,

are: 
o Sciatic nerve: the sciatic nerve runs down the back of

the leg and, when compressed, can cause the common
symptoms of a condition known as Sciatica. Common
symptoms are: pain, numbness, tingling and sometimes,
weakness, in the buttock and back of the leg.
§ 2 Common causes of Sciatica are:
ü Nerve root compression (often caused by bulging or herniated disc)
ü Piriformis muscle interference (often due to the “tightness” of the muscle

compressing the sciatic
nerve)
If a tight piriformis muscle

is the cause, hip stretching
poses like Pigeon may be
useful in relieving
symptoms; however, if disc
herniation is the cause,
strong stretches (especially
anything with a forward
bend) may exacerbate
symptoms. So, remember
to encourage your students
to inquire with their health
care providers. It is not a
yoga teacher’s place or job
to diagnose or prescribe.
This is outside of our scope
of practice.
o Brachial Plexus: This large nerve bundle arising from the spinal cord has branches that
pass down into the arm and hand. As the brachial plexus passes between the scalene
muslces, also between the pectoralis minor and the ribs, “tightness” in these muscles can
cause numbness and tingling down into the arm.

Tidbits
[ Bursae: Flattened, fluid-filled sacs lined with synovial. Bursae reduce friction and are found
where ligaments, muscles, skin, tendons or bones rub together.
[ Arteries and veins: Arteries carry oxygenated blood away from the heart whereas veins carry
deoxygenated blood back to the heart. Arteries lie much deeper in the body than veins.

BARE BONES

Skeletal System
The adult skeleton has 206 bones. The skeleton can be subdivided into the axial and appendicular
skeleton.

Axial & Appendicular Skeleton
The Axial Skeleton
Has 80 bones and is formed by the vertebral column (26), the rib cage (12 pairs of ribs and the
sternum), and the skull (22 bones and 7 associated bones).
The upright posture of humans is maintained by the tensegrity of the balance between the bones of
the axial skeleton and the myofascial system (muscles and associated fascia) – rather like the guy
wires of a tent keeping the poles in balance.
The axial skeleton transmits the weight from the head, the trunk, and the upper extremities down to
the lower extremities at the hip joints.
The Appendicular Skeleton
Has 126 bones and is formed by the pectoral girdles (4), the upper limbs (60), the pelvic girdle (2), and
the lower limbs (60).

The Spine
[ Vertebral column: 24 freely movable bones (7 cervical

vertebrae; 12 thoracic vertebrae, 5 lumbar vertebrae)
[ Vertebral bones: The vertebrae are smallest in the

cervical region and get larger as they progress through
the thoracic and lumbar regions of the spine. The
sacrum is considered part of the spine, but as its 5
vertebrae are fused in the adult human, it is actually
counted as 1 bone, in terms of the 206 bones of the
body. The same is true of the coccyx, which is made up
of anywhere from 3 to 5 individual bones which are
fused into 1 bone, in the adult human. The coccyx is
commonly known as the tailbone.
Curves of the Spine
[ Kyphosis or kyphotic curve: This is called a primary

curve and can be seen in the curve of the thoracic spine
and the sacrum. We are born with this shape due to our
“curled up” position in the womb.
[ Lordosis or lordotic curve: This is a secondary curve

and develops after birth. It’s seen in the shape of the
neck (cervical spine) and lower back (lumbar spine. The
cervical curve begins to develop when a baby lifts their
head by themselves. The lumbar curve develops when
a baby starts to sit upright, stand and walk.
Intervertebral Discs (IVDs)
[ Pads of fibrocartilage known as the intervertebral discs separate most of the bones of the
spine. These act as shock absorbers between the vertebrae. They are also joints that allow for
movement, flexibility and support throughout the spine.  
[ Three places where there are no IVDs in the spine, are between the Occiput and C1; C1 and C2
and between the sacrum and coccyx.  
[ Divisions of the spine: 
o Cervical spine: C1- C7 

o Thoracic spine: T1- T12 
o Lumbar spine: L1- L5 
o Sacral: one bone in the adult (5 sacral segments fused together)
o Coccyx: one bone in the adult (3-5 coccygeal segments fused together)

The Pelvis
Pelvis or pelvic girdle consists of:
[ 2 Hip bones: also, known as

coxal bones, pelvic bones or
innominate bones.
[ Sacrum: superficial; lies

posteriorly between the 2 hip
bones.
[ Coccyx: extends inferiorly from

the sacrum.
Note that the part of the pelvis

that is often referred to as the
sitz bones in Yoga is the ischial
tuberosity, a landmark on the
ischial part of the pelvic bone. “Sitz” comes from the german verb, sitzen, which means to sit.
Each hip or coxal bone is formed by the fusion of three smaller bones. They are:
[ Ilium: Superior aspect of bone
[ Ischium: Posterior and inferior aspect of bone
[ Pubis: Anterior and inferior aspect of bone

The Shoulder
The shoulder girdle consists of:
[ Scapula and clavicle (although we often talk about the sternum and humerus, too)
[ Many movements of the humerus (arm) require the scapula to move

The Forearm
Note that the movements of pronation and supination occur from radioulnar joint, not the elbow joint
or shoulder joint. The radius and ulna are parallel in supination and crossed over one another in
pronation.

JOINT VENTURES

What is A Joint?
Joints are what we call the area where 2 bones come together, or articulate.

Naming Joints
Although the names of joints can sound quite complicated, the process for naming them is quite
logical. Name the two bones involved in the joint and add “o” to the first one.
Bone + O + Bone = name of joint
For example:
[ Femur + O + Patella = femoropatellar joint
[ Humerus + O + Ulna = humeroulnar joint
On some occasions, you may also need to add distal and proximal.
For example:
[ proximal radioulnar joint
[ distal radioulnar joint

Types of Joint in the Body  
There are 3 structural classifications of joints and 3 functional classifications of joints.
[ Fixed or Fibrous Joints:
o Immovable
o E.g. sutures in skull; craniosacral
therapists suggest that these bones may
have the ability to shift or move slightly.  
[ Cartilaginous Joints:
o Semi-movable
o E.g. Intervertebral discs; pubic symphysis;
rib 1 at sternum.  
[ Synovial Joints:
o Freely movable
o Articulating bones are
separated by a fluid-containing
joint/synovial cavity.  
o All joints of the limbs (and most
joints in the body) are synovial.
 

Types of Synovial Joint
[ Ball and Socket:
o Spherical head of one bone articulates with the cuplike socket of another.
o The most freely moving of all synovial joints.
o Ball and socket joints can perform circumduction.
o E.g. shoulder, hip
[ Hinge:
o Articulating surfaces fit together in such a way that movement happens within a single
plane. 
o Hinge joints can perform flexion and extension.
o E.g. elbow, interphalangeal joints
[ Saddle:
o Each articulated surface has both concave and convex areas like saddles.  
o There are only two saddle joints in the body and each one allows different types of
movements.  
o The thumb or 1 carpometacarpal joint, allows flexion, extension, abduction, adduction,
circumduction and opposition.
o The sternoclavicular joint allows elevation, depression, protraction, retraction and axial
rotation.
[ Ellipsoid or Condyloid:  
o Oval articular surface of one bone fits into the complementary depression in another.
o Allows similar movement to saddle.
o E.g. radiocarpal joint (at wrist); metacarpophalangeal
[ Gliding a.k.a. Planar:
o Articulating surfaces are flat or nearly flat. 

o Usually very little movement involving bones sliding or gliding against one another. 
o E.g. intercarpal and intertarsal joints
[ Pivot:
o Rounded end of 1 bone protrudes into a ‘sleeve’ or ring composed of the bone (and
possibly ligaments) of another.  
o Allows rotation of one bone around an axis.  
o E.g. atlantoaxial joint of the cervical spine

General Characteristics of Synovial Joints
[ Articular cartilage:
o Very thin layer of glassy smooth hyaline cartilage covering the bone surfaces.
o Acts as a shock absorber and reduces friction between bones where they meet at joints.
[ Articular capsule:
o Joint cavity enclosed by two-layered articular or joint capsule.

o Outer layer of tough fibrous irregular connective tissue.
o Inner layer of synovial membrane.
[ Joint cavity (at synovial joints):
o Contains synovial fluid.
[ Synovial fluid:
o Occupies all free spaces within joint capsule and is also contained within articular
cartilages.  
o Viscous egg-white consistency which thins as it warms during joint activity.  
o Provides slippery, weight-bearing film which reduces friction between cartilages.  
[ Reinforcing ligaments: 
o Bands which reinforce and

strengthen the joint.  
o Most ligaments are capsular or
intrinsic – they are thickened
parts of the fibrous capsule.  
o Other ligaments are distinct
from the capsule and are either
extracapsular (outside) or
intracapsular (deep inside).
o The articular capsule and
ligaments are richly supplied
with sensory nerve endings
(proprioceptors) which monitor
joint position and help maintain
muscle tone.  
o Synovial joints are also richly
supplied with blood  vessels,
most of which supply the
synovial membrane.
 

Other Structural Features for Synovial Joints
Fatty pads:
o Provide cushioning.
o Found especially in the knee and hip.
Articular Disk or Meniscus:
o Improves the fit between the articulating bone ends, making the joint more stable and
minimizing wear and tear on the surfaces of the bones that make up the joint.
o Found in the knee and jaw.
Three factors affecting the stability of synovial joints:
o Shape of the articular surfaces.

o Ligaments (which can only stretch by 6% of their length before they snap).
o Muscle tone (which is the most important factor).
Bursae:
o Flattened fibrous sacs lined with synovial membrane and containing a thin film of synovial
fluid.
o Reduce friction and are found where ligaments, muscles, skin, tendons or bones rub
together.

MODULE 2 | THE BEST POSE
IS THE NEXT POSE

PLANE & SIMPLE?

Why Is Anatomy Important for Yoga Teachers?
“We shall not cease from

exploration, and the end of all
our exploring will be to arrive
where we started and know
the place for the first time”
~ Ts Eliot
In yoga, we have an experience of our body and mind. In yoga, we learn anatomy and physiology
experientially. Anatomical knowledge helps us name our experience and, importantly, share it with
others.
Anatomy terminology helps us communicate about our experiences with others who also speak that
language. It allows us to give language to the experiences of our students.
Understanding the language of anatomy opens us up to new horizons. Knowing the basics about
bones, muscles, joints, connective tissue and other foundational concepts of anatomy will allow you
to better understand your students’ experiences of asana and support them with appropriate and safe
modifications.
Anatomical Language
Understanding anatomical language enables us to communicate in an accurate and consistent way

regarding the practice and the effects of asana. Everyday words such as ‘up’, ‘down’, ‘under’, ‘above’
or ‘on top of’ are not precise enough to describe what we’re doing as we orient and reorient ourselves
in space, during the practice of asana. The words we will learn are used by medics, bodyworkers and
movement therapists. This way, we’ll be able to communicate with health professionals in a language
that is shared by all. Learning anatomical language is like learning any other language - fluency is
achieved through use.

Anatomical Position
Used as a reference point, anatomical position is the very similar to the pose we call, Mountain Pose –
Tadasana. Therefore, we say we are in anatomical position when we are standing upright with arms at
our side and palms facing forward, as well as our head at centre and looking ahead. When we are
using anatomical language, this is the starting point from which all movements take place.

Directions & Position
[ Superior: a structure closer to the head
[ Inferior: a structure closer to the feet
[ Posterior/Dorsal: towards the back of the body
[ Anterior/Ventral: towards the front of the body
[ Medial: closer to the midline
[ Lateral: further away from the midline
[ Distal: further away from a limb’s origin/body’s midline
[ Proximal: closer to a limb’s origin
[ Superficial: closer to the body’s surface 
[ Deep: further from the body’s surface

Planes of Movement
The body can be divided into 3 imaginary planes which help us describe where and how movements
are occurring:
[ Frontal or Coronal Plane: divides the body into front and back portions.
[ Sagittal Plane: divides body into left and right parts; midsagittal plane runs down the centre
of body dividing body into 2 symmetrical halves.
[ Transverse or Horizontal Plane: divides the body into upper and lower portions.

MOTION IS THE LOTION

Terms of Movement
[ Flexion: A movement that brings the bones closer together; decreases the angle at a joint.
Flexion often occurs in the sagittal plane (lateral flexion, seen later, is an exception).
[ Extension: A movement that takes bones further apart; increases the angle at a joint.
Extension often occurs in the sagittal plane.
[ Hyperextension: An excess of extension of a joint beyond it’s “normal” range of motion.
[ Abduction: Generally moves a limb laterally away from the midline (fingers and thumb are
exceptions). Abduction usually occurs in the frontal plane.
[ Adduction: Generally moves a limb medially toward the body’s midline (fingers are an
exception). Adduction occurs in the frontal plane.
[ Circumduction: Occurs at shoulder and hip joints. It is a combination of extension, adduction,

flexion and abduction. Together the actions form a cone shaped movement; e.g. swimming
backstroke.
[ Lateral Flexion: Occurs at neck and trunk; e.g. when head or vertebral column bend to the
side.
[ Rotation: Pertains only to head and vertebral column and occurs in the transverse plane.
[ Medial/Internal Rotation: Occurs at shoulder and hip joints. A limb turns in towards the
midline. This occurs on the transverse plane.
[ Lateral/External Rotation: Occurs at shoulder and hip joint. A limb turns out away from
midline. This occurs on the transverse plane.
[ Supination: This is what we call the position/action when the radius and ulna lie parallel to
one another; i.e. palms up. This is the position of the forearms in anatomical position.
[ Pronation: This is what we call the action that takes place when the radius crosses over the
ulna turning the palm down, or toward the back, if one is in anatomical position.
[ Plantarflexion & Dorsiflexion: These refer only to the ankle. Plantar flexion is the action we do
to push down on the gas pedal of a car. Dorsiflexion is the action we do when we lift the foot
off the gas pedal, bringing toes closer to the shin.
[ Inversion & Eversion: These occur only in the feet. Inversion moves the sole of the foot to
face medially. Eversion moves the sole to face laterally.
[ Protraction & Retraction: These actions pertain to the scapulae, clavicles, head and jaw, only.
Protraction is moving one of these structures anteriorly. Retraction is movement posteriorly.

[ Elevation & Depression: These refer to movement of the scapulae and jaw. Elevation is
movement superiorly. Depression is movement inferiorly.

MODULE 3 | PUT SOME
MUSCLE INTO IT

MUSCLE MATTERS

Understanding Muscle Contraction & Stretching
Agonist
This is the muscle that is CARRYING OUT the movement ie: for hip flexion, the psoas is the agonist.
The agonist is working (contracting) to carry out the desired movement.
Antagonist
This is the muscle that is lengthening to allow the agonist to carry out the action. For example, in hip
flexion the psoas is contracting and the hamstrings have to lengthen to allow this movement. It is
often a restriction in the antagonist muscle that leads to the stretching sensation and may inhibit
movement.

Types of Muscle Contraction
Muscles can contract in different ways - distinguishing between the different types of muscle
contraction can help us understand what is happening in yoga postures.
[ Isometric: Muscle contracts without

getting shorter or longer. We do lots of
this in yoga when we “hold” postures!
The muscles are working but no
movement is happening.
[ Concentric: Muscle gets shorter while

contracting. For example, a biceps curl
with a weight involves concentric
contraction of the biceps brachii; in
seated forward bend the psoas is
contracting and shortening to bring the
trunk towards the legs.
[ Eccentric: Muscle gets longer while

contracting. In the example described
above, eccentric contraction will happen in
the biceps brachii when we extend the
arm again while still holding the weight.
The muscle continues to contract, but it’s
getting longer. Another example is when,
in standing forward bend, the hamstrings
and erector spinae are lengthening while
contracting, as we coming into the forward
fold. If eccentric contraction wasn’t
happening, in this case, we would simply
fall into the forward fold position due to
the force of gravity.

ORIGINS & INSERTIONS
Traditionally, anatomy talks about the ends of muscle in terms of origins and insertions.
[ Origin: end that stays fixed (stable bone).
[ Insertion: end that is moving (moveable bone).
Although these terms have value, a more contemporary way of talking about muscles is to use the
word “attachments”. This allows for more accuracy in our descriptions, because origin and insertion
can change.
For example, the psoas can flex the hip in a leg lift, and in this action, the muscle origin would be
considered the attachment on the spine, because that is the stable bone in a leg-lifting movement.
However, in a forward bend, the spine is moving toward the stationary legs, so the stable bone is the
femur, which would then (by the old definitions) be considered the origin. You can see how the terms
origin and insertion, by the definitions above, can become confusing. More and more, anatomists are
moving toward using the term “attachments” in place of origin and insertion.

UPPER BODY MUSCLES

Scalenes Rhomboids
Trapezius Deltoids
Pectoralis Major Teres Major
Latissimus Dorsi Erector Spinae

ROTATOR CUFF MUSCLES

Supraspinatus Teres Minor
Infraspinatus Subscapularis

ARM MUSCLES

Brachialis Triceps Brachii
Biceps Brachii Brachioradialis

Wrist Flexors Wrist Extensors

PELVIS & ABDOMINAL
MUSCLES

Gluteus Maximus Gluteus Medius
Piriformis Quadratus Lumborum

Psoas Major & Minor Iliacus
Rectus Abdominis External Oblique

Internal Oblique Transverse Abdominis

LEG MUSCLES

Adductors
Quadriceps
Hamstrings Gastrocnemius
Soleus Peroneus Longus

Peroneus Brevis Tibialis Anterior

MODULE 4 | KEEPING IT REAL

UNDERSTANDING
INJURY & PAIN

Overview
As a yoga teacher, you might find that some students come to your class and describe experiencing
pain due to injury or a condition that they live with. The hope is that they don’t experience pain, or
suffer an injury, during yoga. You can help them avoid this by being curious, asking questions,
listening and using your knowledge to appropriately modify postures, as well as encouraging your
students, again and again, to work at a pace that feels good, effective, safe and compassionate (to
themselves).
First, Do No Harm
The Hippocratic Oath is an oath sworn by doctors. In this oath is the following:
“I will prevent disease whenever I can, for prevention is preferable to cure.”
As teachers of yoga, we must strive to prevent injury and this means that we must study, with
seriousness, the body, the mind and the heart. We must learn to communicate clearly and effectively
and remember that the student’s yoga practice is not about us, it is about them.
Remember that healing is not always the result of something we do but of something we feel.
Whenever possible, in ways subtle and explicit, offer welcoming, warm, accepting and
compassionate instruction.
[ First and foremost:
o Ensure that people don’t inure themselves in your classes.

o Ensure that existing pain conditions are not exacerbated.

Acute & Chronic Pain
Understanding the difference between acute and chronic pain can help you to help your students to
avoid exacerbating pain.
Acute Pain
Acute pain is characterized by sharp, stabbing pain that comes on suddenly and also disappears
quickly. For example, a client twists her ankle on the way to class or a student goes into a deep
Warrior II Pose and “pulls” a muscle in her groin. Acute pain is often characterized by inflammation or
swelling and redness around the injured area.
Initial Principles for Treatment
Formerly, the acronym, R.I.C.E was used to treat acute

injury/pain:
R - Rest 
I - Ice 
C - Compression
E - Elevation
However, more recent thinking and research suggests that this may not be useful except in the first
moments after injury. Ice (or a gel pack, which is safer) can be a useful immediately following injury in
order to reduce swelling and inflammation. But thereafter, ice will inhibit circulation to the area. Since
circulation of blood and nutrients greatly contributes to the healing process, it would be
counterproductive to use ice beyond the first few hours after injury.
Additionally, rest is useful immediately following an injury. But after the first day or two (depending on
the severity of the injury) it is no longer helpful to rest and remain immobile. Movement within the
pain-free range of motion is what will generally help the joint or muscle recover its pre-injury
capacity. Resting a joint/muscle for too long can cause counterproductive “stiffness” and reduce
bloodflow to the area, which will slow down healing.
‘Active rest’ is the most useful way to think about how to work with an injured body part. That means:
carry on doing what you would do normally but avoid or modify any activities that are painful.
So, the new acronym is:
M – Movement
E – Elevation
T – Traction: A manual stretching of the limb to relieve pressure in the joint; should be
appropriate to the injury/condition and should not cause pain.
H – Heat: Encourages blood flow and, therefore, healing; however, contrast therapy is often
used, switching between heat and cold, depending on the injury and what helps.
It is useful to remember that the body is programmed to heal so acute pain that is the result of injury
will usually resolve itself over time given the right conditions.

Chronic Pain
[ Chronic pain tends to be more complicated that acute pain. It is characterized by a long
duration of dull pain showing little change or a very slow progression. Many musculoskeletal
conditions are chronic – for example low back pain, carpal tunnel syndrome, headaches and
neck pain.
[ Hurt does not always equal harm, especially in chronic pain situations. Although the pain
your client is experiencing is real, it is not necessarily in proportion to tissue damage.
[ Our brain function is much more related to pain than was previously thought. Messages do
not simply go from the ‘bottom up’ but can also travel ‘top down’. In other words, our brains
can turn up or down the ‘volume’ of the pain sensation.
[ The nervous system has the ability to increase or decrease its sensitivity (this is
neuroplasticity). Emotions, stress, our behaviour, and our beliefs about pain, can cause an
increase (or decrease) in the intensity of our experience of pain.
[ Activities or behaviour that help decrease stress or change negative thought patterns will be
helpful in decreasing pain.
 
[ Activity is desirable. If activity causes pain, this does not mean we are doing ourselves more
damage. Increasing activity gradually, over time, is the best approach.
 
[ Pain indicates ‘threat’ rather than ‘damage’. Is there something you think is a threat to your
physical or emotional wellbeing? This may be the threat that is causing pain, as opposed to a
threat of tissue damage. What can be done to decrease the fear of threat physically or
emotionally?  

Bio-Psycho-Social Model
The current dominant model of pain is

known as the ‘biopsychosocial model’.
This emphasizes an approach that treats
the whole person, taking into account
mental and social factors, rather than just
the physical symptoms of disease.
[ Biological: The biological

components of the pain condition
include factors such as symptoms
of disease, tissue damage or
abnormalities of structure. For
example, in musculoskeletal
conditions the ‘biological’ components would be nociceptive inputs (i.e. relating to the
perception and sensation of pain) such as damaged soft tissues (sprains and strains),
degenerative joints (osteoarthritis), disease processes (rheumatoid arthritis) and herniated
discs. Our prevailing biomedical model of health usually assigns these components primary
importance, however, this is only one piece of the puzzle; hence the biopsychosocial model.
[ Psychological: Psychological and cognitive factors also contribute to the pain experience.
These include:
[ Emotions: There is a complex and often cyclical/feedback-loop-type of relationship between

pain and emotions and/or mental health conditions. For example, depression can lead to
episodes of chronic pain and chronic pain can lead to depression. Our brain function is pivotal
and while pain is NOT psychosomatic, there are things we can do to alter brain function and,
therefore, reduce the intensity of our experience of pain.
[ Pain-Related Beliefs: our belief about the pain condition can also have a huge effect. One
model of responses to musculoskeletal pain is called the ‘fear-avoidance’ model. A sufferer of
pain who is afraid of pain will cease to move, fearing it will cause pain and then the lack of
movement leads to stiffness and pain. Conversely, an individual who moves past their fear of
pain and addresses the issue with appropriate therapy and activity is more likely to reduce
pain and experience greater degrees of recovery. Belief can help us or hurt us.
[ Catastrophizing: This refers to unhelpful thought patterns that imagine the worst possible
outcome of a situation. Research has demonstrated a consistent relationship between the
tendency to catastrophize and a heightened experience of pain.
[ Social: You are more likely to experience chronic pain if you have lower education, low
income or are unemployed.

Working with Chronic Pain Issues in Your Classes
Here are some guidelines to help you work with students with chronic pain conditions:
[ Remember that you are not expected to be an expert on medical conditions
Students may assume you know everything about their pain condition and how to work with
it, so it is important to remember that you are there as a yoga teacher not as a medical or
musculoskeletal expert. You can be confident about working positively with their pain
condition without knowing everything about it. Don’t be afraid to ask questions and have an
honest dialogue with your students.
[ Know your students
The key to successfully working with pain conditions in your classes is communication with
your students. Ask about pain, what causes it; what they can do and can’t do (according to
their doctor or their pain experience) and encourage them to modify their poses and rest
during class, accordingly.
If you are confident about what ranges of motion are possible at the injured joint (and how
they might be affected by the condition or injury), you can guide your student through each
range to see what they can and can’t do. For example, if they have a shoulder injury then take
them through flexion, extension, abduction, adduction and medial and lateral rotation.
Remember to go slowly and remind them that they don’t have to do any movement that feels
like it may be painful or unsafe. If abduction is difficult then advise them to avoid that action
during class and to move only within a pain-free range.
[ Suggest frequent rest in Child’s Pose (or any other posture that feels good)
Always give your students an alternative in case they find a pose painful. Constantly remind
your students to take rest as needed. Encouraging students to notice when the breath is short
or shallow is a great way to support them in acknowledging the body’s need for rest.
[ Encourage working within pain-free range, always
This is the most important factor to, both, prevent and work with pain. The phrase “no pain no
gain” has no place in yoga classes and that mentality has to be strongly discouraged.
Emphasize listening to the body and the beauty of working to what is known in Tai Chi as the
“soft edge”. Constantly remind your students that if they start to feel pain, they should soften
the pose and come back from the “edge”.

COMMON INJURIES
& PAIN CONDITIONS

Strain (Pulled Muscle)
A strain is an injury to or small tear in a muscle or tendon, usually caused by a sudden movement or
trying to lift something that is too heavy. If muscles are stretched too far, or stretched while
contracting, strain may result. Muscle fibres get torn and the inflammatory process begins, enabling
the area to replace torn collagen and ‘knit’ the area together again.
Strains are classified in grades from 1-3 as follows:
[ Grade 1 (Mild): Only a few muscle fibres are

damaged. The area may feel tender, but normal
activity and movement should be possible.
[ Grade 2: More fibres damaged. Pain is likely to be

more severe and there may be bruising and
swelling around the area. There may be loss of
strength in the affected muscle.
[ Grade 3: Extensive muscle fibre damage or

complete rupture/tear of muscle. In grade 3
strains there is severe pain and the client may
have heard or felt a pop or popping sensation as
the injury happened. This type of strain can cause
loss of strength in the affected muscle and loss of
functional movement.
o Symptoms include: mild or intense, sudden,

sharp pain, swelling or bruising, difficulty in
moving or pain on resisted moving or
stretching. When painful, muscles may tense
more and go into spasm. Unless it is a bad tear
you will not ususally feel the heat or see swelling. Pain will ease off but may recur more
easily if not treated.
o Longer term problems can develop when too much scar tissue builds up in the muscle
fibres and the fibres are inhibited from doing their job of contracting; they may then more
easily get injured again or the muscle may be weakened.
o ‘Pulled’ muscles happen more easily when muscles are not stretched or warmed up
before exercising or if muscles have gradually built up in tension over weeks and months,
for example, due to bad posture or overuse.
o While few people seek treatment for grade 1 or 2 strains, they can repeat and, over time,
create adhesions – this is because the collagen fibres that are laid down in the healing
process do not align with the muscle fibres and so can cause layers that should be
separate to work correctly to stick together. This can happen within muscle fibres or
between muscles when the sheaths stick together. Common, for example, in the erector
spinae or the hamstrings.  

Self-Care for Muscle Strain - The Mice & Meth Protocols
[ M – Movement: Some initial rest of the injured area may be necessary, especially if
movement causes a dramatic increase in pain. Too much rest however can prolong the
healing process. This is why we are now encouraged to think of MICE (movement) rather than
rest. Encourage the client to slowly begin using the affected muscle group, taking care not to
overdo it.
[ I – Ice: Apply ice immediately after injuring a muscle to minimize swelling. Do not put ice
directly on the skin—use an ice pack or wrap ice in a towel. Apply for about 15 minutes.
Repeat every hour on the first day. For the next several days, apply ice about every four hours.
[ C – Compression: To reduce swelling, the client can wrap the affected area with an elastic
bandage until swelling comes down.
[ E – Elevate: Whenever possible, encourage the client to keep the injured muscle raised
above the level of the heart.
After the acute phase of injury has past (1-3 days, depending on the severity of the strain), the METH
protocol will be most effective to promote continued healing. However, it is best to get advice from a
health professional in terms of which protocol to use and for how long, based on your unique
situation.
[ M – Movement
[ E – Elevation
[ T – Traction: A manual stretching of the limb to relieve pressure in the joint; should be
appropriate to the injury/condition and should not cause pain.
[ H – Heat: Encourages blood flow and, therefore, healing; however, contrast therapy is often
used, switching between heat and cold, depending on the injury and what helps.

Sprain
[ A sprain is an injury to a ligament – the thick, tough, fibrous tissue that connects bone to bone.
It usually occurs as the result of too much force or stretch being applied in one direction, for
example, when we fall unexpectedly onto an outstretched hand, spraining the wrist or, when
running, we sprain an ankle. Strains affect muscle tissue that has some give in it. However, a
sprain, if it overstretches the ligament, causes a loss of integrity at the joint, distorting joint
function. If the sprain is severe, it will not only overstretch the ligament, but can tear it.
[ Sprains tend to be more severe than strains, due to the above, as well as the fact that
ligaments have less elastic tissue and far less blood supply, so cannot heal as quickly as
strains which are in muscle tissue that naturally has more blood circulating through it (which is
essential for the healing process).
[ With sprains there is pain, swelling and bruising of the affected joint. Symptoms vary with the
intensity of the injury; more significant ligament ruptures (tears) are classified as Grade 3
injuries and result in an inability to use the affected joint. Grade 3 sprains may lead to joint
instability. Less serious sprain injuries are classified as Grade 1, if just a few fibres are injured,
and Grade 2 with more fibre damage and greater pain.
[ As above, the inflammatory process is effective in laying down new collagen fibres, but for in
order to recover with the best possible alignment, movement and stretching are important
after the initial acute phase of the injury is over.    

Postural Deviations of The Spine
Postural deviations of the spine are common. It is important to recognize that research shows that a
postural deviation does not always cause or exacerbate a pain condition. The curves in cervical,
thoracic and lumbar regions of the spine give the spine strength and resistance to ‘stress’. However,
an excessive curvature in any of these areas may lead to functional changes and pathological
symptoms.
Kyphosis
[ Exaggerated posterior curvature in the thoracic region, sometimes called a ‘Dowager’s Hump’
due to the fact that it most often occurs in the elderly as a result of osteoporosis and/or
muscle imbalances.
[ In younger people it is more often due to muscle imbalances or a complication of conditions

such as ankolysing spondylitis.
[ 20° - 40° of curve is considered normal; anything over 75° may be surgically treated.
Lordosis
[ Exaggerated anterior curvature in the lumbar region, also known as ‘swayback’.
[ This is a common condition due to muscle imbalances in the area that are common in western
culture, due to our lifestyle.
[ Commonly occurs in pregnancy, or if weight gain leads to a large ‘pot belly’, or with other
injuries to the area.
[ Can lead to general ‘backache’ or more serious conditions such as herniated discs or sciatica.
 

Scoliosis
[ This is a sideways deviation of the spine, and usually involves a bend to the right of the
lumbar or thoracic vertebrae, then compensated for by a bend back to the left a bit higher up
to maintain the head over the feet.
[ Because it affects the thoracic area it causes the ribs and attached muscles to reposition in a
deviated fashion, as well.
[ It is most common in teenagers, especially girls, and may occur in up to 2% of the population.
Interestingly, it is 7 or so times more likely in girls – the reasons for this are not known.
Sometimes it is due to muscle weakness on one side but usually there is no obvious cause,
which means the cause is “idiopathic” (i.e. cause unknown).
[ Some typical signs and symptoms are:  
o Uneven shoulders
o One shoulder blade that appears more prominent than the other
o Uneven waist
o One hip higher than the other
o Leaning to one side
o Limb length discrepancy
o Back pain or difficulty breathing (only in rare cases of severe scoliosis)
[ Medical specialists measure the angle of the curve and monitor it to find out if the changes
are progressing. If the curve is deviated less than 30% it is considered mild. If it is more than
40% deviated in childhood, research shows there is a far greater chance of it worsening.
[ In extreme cases surgery can be performed; a rod is inserted to try to straighten the spine and
halt progression. Obviously, this would limit mobility but can improve quality of life for those
with severe deviations that may be helped by the procedure.
[ In very bad cases the functioning of the lungs and heart will be affected.

Lumbar Disc Pathology (Herniated Disc)
[ Also called ruptured or slipped disc.
[ Occurs when the soft, pulpy centre – i.e. nucleus pulposa – of an intervertebral disc protrudes
through a weakened or torn surrounding outer ring (of the vertebra) on the posterior side of
the disc. This can produce a continuous pressure on the spinal cord.
[ In fact, nothing ‘slips’- it is the middle portion of the disc that pushes out.
[ Usually occurs in the lumbar region, due to the stress caused by a greater range of motion in
this area of the spine, but can also be in the cervical area (where there is also a lot of range of
motion, compared to the thoracic area).
[ Can produce sharp and radiating pain down the legs, from the nerve roots being under
pressure from the ‘bulge’.
[ Due to the position of the posterior longitudinal ligament (PLL) down the middle of the
vertebral bodies and discs, the nucleus pulposa usually herniates to one side of the spinal
cord putting pressure on one side only. In cases where the ligament ruptures, severe damage
may occur.
[ Coughing, laughing, sneezing, urinating, or straining while defecating can worsen the pain
related to a herniated disc.

Piriformis Syndrome
 
[ Pain radiating down the leg from the buttock, referred to as, Sciatica. In some cases, these
symptoms are due to compression of the nerves close to the spine, but with Piriformis
Syndrome, the cause is the piriformis muscle impinging on the sciatic nerve. The sciatic nerve
usually passes anterior to piriformis after it leaves the pelvis, but in around 10% of individuals it
passes through the piriformis muscle. Piriformis Syndrome does not mean that the sciatic
nerving is passing through the muscle, rather, tightness in the muscle or spasm of the muscle
may cause pressure on the sciatic nerve, leading to symptoms of Sciatica. Another cause
could be a fall, landing on the buttock, that may cause initial hematoma, and later scar tissue
(thicker and less flexible than normal) in the muscle.  
[ Piriformis syndrome can usually be treated by massage and stretching of the piriformis
muscle and may be easier to treat, as such, than Sciatica symptoms originating from affected
nerve roots in the lower back. Heat applied to the piriformis muscle may also help it to relax.  
[ Do not try to diagnose the condition yourself. You may have heard that Pigeon Pose can be
helpful in relieving symptoms of Piriformis Syndrome, however, the syndrome may include
complications at the spinal nerve roots as well and this means that Pigeon Pose could make
the pain worse. Let health professionals do the diagnosing and prescribing and focus on
modifying postures for your student, to reduce pain symptoms.
[

Adhesive Capsulitis A.K.A. Frozen Shoulder
[ Often used as a colloquial term for limited range of motion (ROM) of the shoulder. Frozen
shoulder is often given as a diagnosis where the root issue of reduced shoulder mobility is not
known.  
[ With true adhesive capsulitis, the capsule surrounding the shoulder (glenohumeral joint)
thickens, severely reducing ROM.
[ Average duration for frozen shoulder is eighteen months to two years and occurs in three
stages.
1. Freezing: Shoulder will start to ache and there will be pain when reaching out for things.
The pain is often worse at night and when lying on the affected side. This stage most
often lasts for two to nine months.
2. Frozen: Shoulder becomes increasingly stiff, but the pain does not usually worsen, and
may even decrease. The muscles may start to atrophy (waste away, get smaller), slightly,
because they are not being used. This stage usually lasts 4 to 12 months.
3. Thawing: Gradually some movement is regained in the shoulder. The pain will begin to
fade, although it may come back occasionally as the stiffness eases. Stage three can last
from five months to many years.
Structures Involved
[ Joint capsule of the glenohumeral (shoulder) joint

Muscles Involved
[ Supraspinatus
[ Infraspinatus
[ Teres Minor  
[ Subscapularis *most indicated*  
Signs & Symptoms
[ Pain followed by loss of ROM and then a decrease in pain.
[ Loss of ROM is in this order LAM – Lateral/External Rotation is most affected; Abduction is
next affected; Medial/Internal Rotation is affected last.
[ Difficulty sleeping on affected side.
[ Restricted mobility resulting in difficult in performing daily activities, such as: dressing, driving,
reaching.
[ Client may hold their arm close to their body, in adduction and internal rotation (the least
affected actions).
[ Generally, it comes on slowly over time. The condition is considered idiopathic (no known
cause) in nature. Predisposing factors can be a previous injury or emotional trauma, as well as
ongoing stress over a prolonged period of time.
[ Capsular pattern – With true adhesive capsulitis, a limitation of range of motion of the
involved joint is always found to be in a specific pattern; this pattern is known as the ‘capsular
pattern’ - a term coined by physician, James Cyriax. TRUE adhesive capsulitis = loss of ROM
in this order (capsular pattern):
o Lateral/External Rotation (most affected);
o Abduction (next affected);
o Medial/Internal Rotation (least affected).
o You can use the mnemonic LAM to remember the order in which ROM is lost.
[ The loss of ROM will be in both active and passive movements (so if another person was to
move the individual’s shoulder into external rotation, abduction etc., the same lack of ROM will
occur as when the individual is doing the movements themselves.  
[ Note that other shoulder conditions can also cause lack of movement in a similar way.
However, in true frozen shoulder the loss of ROM would be consistent with the capsular
pattern described above, and very obvious.

Causes
[ Generally idiopathic (no known cause)
[ Emotional trauma
[ Injury/trauma to the shoulder
[ More common in people over 40
[ Twice as common in women 
[ More common in diabetics, the reason why is unknown
[ Prolonged period of immobility
Geek is Chic
[ Frozen shoulder is frequently associated with other systemic conditions, most commonly
diabetes mellitus. The condition has been reported in 10-36% of diabetics, who are
approximately 2-4 times more likely to develop a frozen shoulder than members of the
general population. Insulin-dependent diabetics are at the highest risk, and the condition is
often particularly severe in these cases.
[ Research has shown that managing the condition without surgery has very positive outcomes.
Griggs et al. performed a prospective outcome study of non- operative treatment, including
physiotherapy and passive stretching, and followed 77 patients over a two-year period. Nine
out of ten patients had favourable results; only 10% were dissatisfied with the outcome.
[ In a prospective randomized study of 77 patients with frozen shoulder, Dierks et al.

demonstrated that ‘supervised neglect’ (hilarious term researchers use for not doing anything)
provided better outcomes at 2 years when compared with an intensive physiotherapy regime,
suggesting that physiotherapy may not alter disease progression, particularly if the regime is
aggressive.  
[ The use of intra-articular steroids has been examined in a number of studies. Treatment
regimes in these studies differ, but most studies demonstrate only a short-term clinical
benefit.  
[ Don’t believe the hype! True frozen shoulder (i.e. adhesive capsulitis) is actually quite rare.
However, clients will often give you this diagnosis because they associate being unable to
move their arm properly with the term frozen shoulder.

Osteoarthritis
Structures Involved
[ Synovial joints - Bone - Cartilage - Joint

capsule
Muscles Involved
Although not directly involved, muscles around the
affected joint(s) will be affected in some way.
What is Osteoarthritis?
[ Essentially, results from wear and tear on the

joint cartilage.
[ A group of chronic, degenerative conditions

that affect joints, specifically the articular
cartilage and subchondral (under the articular cartilage) bone.  
[ Healthy cartilage of synovial joints is resilient and able to yield under compression. Once the
load is removed, the cartilage recovers its original shape.
[ When slightly stretched during joint motion, muscles that cross a joint function as active
shock absorbers as well as movement controllers. This mechanism is important for protecting
articular cartilage.
[ With osteoarthritis, the load-bearing portions of articular cartilage are affected first. Repeated
stress causes the collagen fibres to break. The cartilage attempts to repair itself but is
avascular (doesn’t have its own blood supply) and is unable to repair itself using the normal
inflammatory response. In the early stages of Osteoarthritis the cartilage is actually thicker
than normal.
[ Over time, as the collagen fibres continue to break, the cartilage softens and becomes
thinner. Vertical clefts develop in the cartilage surface; these clefts deepen and small portions
of the cartilage break off into the synovial fluid. With joint motion the clefts eventually extend
to the subchondral bone which lies under the cartilage. The subchondral bone eventually
becomes exposed. While cartilage, itself, has no nerve endings, the subchondral bone does,
so pain is registered
[ In the later stages, other changes occur besides the degeneration of cartilage. The
subchondral bone remodels and thickens; the exposed surface becomes polished from the
contact of bone on bone. Microfractures and cysts appear below the surface of the bone and
weaken it. To support the affected joint, new bone and cartilage grow at the margins of the
joint. These bone spurs, or osteophytes, alter the shape of the joint; they may also restrict
movement.
[ The prevalence of osteoarthritis increases with age, although it is not caused by ageing.

Signs & Symptoms
[ Pain
[ Stiffness
[ Swelling – may be hard from osteophytes or soft from synovial thickening and extra fluid
[ Crepitus – creaking, grating or grinding sensation
[ Muscles around the joint may atrophy (waste away)
[ Loss of ROM
Causes
 
[ Age, more common in older people
[ Joint injury 
[ Genetic factors 
[ Obesity  
[ Gender, more common in women
[ Joint abnormalities  
Fun Fact  
[ Pain levels and how arthritic a joint looks on an MRI may not be linked. ‘Abnormal’ findings do
not always equal pain.

Rheumatoid Arthritis
[ Rheumatoid Arthritis (RA) and Osteoarthritis (OA) are different types of arthritis. They share
some similar characteristics, but each has different symptoms and requires different
treatment.
[ Rheumatoid arthritis affects about one-tenth as many people as osteoarthritis. The main
difference between osteoarthritis and rheumatoid arthritis is the cause behind
the joint symptoms.
[ Osteoarthritis is caused by mechanical wear and tear on joints. Rheumatoid arthritis is

an autoimmune disease in which the body's own immune system attacks the body's joints.
[ Rheumatoid arthritis can develop at any time in life (e.g. juvenile arthritis) but osteoarthritis
tends to develop later in life.
[ Onset tends to be over weeks or months (rapid) for Rheumatoid arthritis; for Osteoarthritis, it’s
a slow onset over a course of years.
[ Joint symptoms in RA:
o Painful
o Swollen
o Stiff

[ Joint symptoms in OA:
o Achy
o Tender but little to no swelling
[ RA is often symmetrical, affecting both small and large joints of wrists, elbows or feet.
[ OA begins on one side of the body and develops gradually, generally affecting large joints
like hips and knees or the spine, as well as the finger joints closest to the fingernails (DIPs,
remember? Distal Interphalangeal Joints) or the thumb.
[ With RA, morning stiffness lasts longer than 1 hour.
[ With OA, morning stiffness lasts less than 1 hour and usually returns in the evening or after
periods of activity.
[ RA often has whole-body symptoms such as general fatigue and a feeling of being ill.
[ OA does not present with whole-body symptoms.


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TABLE OF CONTENTS

MODULE 1 | BODY TALK 4

ALL SYSTEMS GO! 5

MODULE 2 | THE BEST POSE IS THE NEXT POSE 28

PLANE & SIMPLE? 29

Anatomy for Movers and Shakers | Your Yoga Flow

ROTATOR CUFF MUSCLES 45

PELVIS & ABDOMINAL MUSCLES 50

MODULE 4 | KEEPING IT REAL 58

UNDERSTANDING INJURY & PAIN 59

Anatomy for Movers and Shakers | Your Yoga Flow

Anatomy for Movers and Shakers | Your Yoga Flow

Anatomy for Movers and Shakers | Your Yoga Flow

Anatomy for Movers and Shakers | Your Yoga Flow

[ The adult skeleton has 206 bones.

[ The bones of the body give us structure, protection and support.

[ Cartilaginous (structural); semi-movable or slightly movable (functional); e.g. joints

[ Synovial (structural); freely moveable (functional); e.g. shoulder, hip, knee

Anatomy for Movers and Shakers | Your Yoga Flow

There are 3 main muscle types in the body:

[ Smooth muscles: in organs

[ Cardiac muscles: in the heart

[ Skeletal muscles: contract to move the skeleton

Anatomy for Movers and Shakers | Your Yoga Flow

o Circular muscles: surround an opening such as the mouth or eyes.

[ Origins & Insertions a.k.a. Muscle Attachments: Traditionally, anatomy

o Origin = the end that is attached to a stable bone.

However, this is a limited way of thinking about muscle

Anatomy for Movers and Shakers | Your Yoga Flow

[ The importance of connective tissue has only recently been

[ While Eastern forms of medicine and yoga (e.g. Chinese

[ Connective tissue is a whole-body matrix that can be followed

[ A few types of connective tissue:

Anatomy for Movers and Shakers | Your Yoga Flow

[ The nervous system and muscular system are closely

[ Two nerves that are useful to know about as a yoga teacher,

o Sciatic nerve: the sciatic nerve runs down the back of

§ 2 Common causes of Sciatica are:

ü Nerve root compression (often caused by bulging or herniated disc)

ü Piriformis muscle interference (often due to the “tightness” of the muscle

If a tight piriformis muscle

Anatomy for Movers and Shakers | Your Yoga Flow

Anatomy for Movers and Shakers | Your Yoga Flow

Anatomy for Movers and Shakers | Your Yoga Flow

Anatomy for Movers and Shakers | Your Yoga Flow

The Axial Skeleton

The Appendicular Skeleton

Anatomy for Movers and Shakers | Your Yoga Flow

[ Vertebral column: 24 freely movable bones (7 cervical

[ Vertebral bones: The vertebrae are smallest in the

Curves of the Spine

[ Kyphosis or kyphotic curve: This is called a primary

[ Lordosis or lordotic curve: This is a secondary curve

Intervertebral Discs (IVDs)

[ Divisions of the spine:

o Cervical spine: C1- C7

Anatomy for Movers and Shakers | Your Yoga Flow

Pelvis or pelvic girdle consists of:

[ 2 Hip bones: also, known as

[ Sacrum: superficial; lies

[ Coccyx: extends inferiorly from

Note that the part of the pelvis

[ Ilium: Superior aspect of bone

[ Ischium: Posterior and inferior aspect of bone

[ Synovial (structural); freely moveable (functional); e.g. shoulder, hip, knee  

[ Divisions of the spine: 

o Cervical spine: C1- C7 

o Articulating surfaces are flat or nearly flat. 

[ Superficial: closer to the body’s surface 