Applied Anatomy

From Theory to Practice

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 Agenda
• Pose-by-pose breakdown of what’s going on,
anatomically

• Basic anatomy in action

• Standing & finishing series

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 Extension vs. Flexion
• Refers to “joint angle” not muscles or individual bones

• Flexion: reduces angle of joint

• Extension: increases angle of a joint

• Obvious: knees, elbows

• Confusing: spine, shoulders, hips

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 Adduction vs. Abduction
• Refers to movements toward or away from midline

• Adduction: think “adds” meaning moves toward the midline

• Abduction: think “alien abduction” and they take you away from the
midline

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 Lateral vs. Medial Rotation
• Lateral or External: moves/twists away from midline

• Medial or Internal: moves/twists in toward the midline

• Confusing: forearm can rotate without impacting the shoulder, tibia can
rotate without impacting the hip

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 Upward Facing Dog
• Spine: hyperextension

• Scapula: depression, retraction

• Shoulders: lateral (outer) rotation

• Ankle: plantar flexion

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 Downward Facing Dog
• Spine: neutral

• Scapula: slight protraction, upward

rotation

• Shoulders: flexion and lateral

(outer) rotation

• Ankle: dorsiflexion

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 Chair Pose
• Spine: slight extension

• Shoulders: flexion, abduction

• Scapula: upward rotation

• Knees: flexion

• Hips: flexion

• Neck: slight extension

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 Warrior I
• Spine: neutral or slight extension

• Shoulders: flexion, abduction

• Scapula: upward rotation

• Knees: flexion (front)

• Neck: slight extension

• Hips: extension, internal rotation (back) /

flexion and external rotation (front)
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 Rag Doll A & B
• Spine: max flexion

• Shoulders: flexion

• Knees: extension

• Hips: flexion

• Neck: neutral

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 Triangle Pose
• Hips: flexion and external rotation (front)
internal rotation (back) abduction (both)

• Spine: rotation

• Shoulders: abducted

• Knees: extension

• Neck: axial rotation

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 Reverse Triangle
• Hips: flexion (front) / extension (back)

• Spine: rotation

• Shoulders: abducted

• Knees: extension

• Neck: axial rotation

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 Side Angle Pose
• Hips: flexion and external rotation (front) internal
rotation and extension (back) abducted (both)
• Spine: rotation and slight lateral flexion
• Shoulders: abducted
• Scapula (top): upward rotation, elevated
• Knees: extension (back) / flexion (front)
• Neck: axial rotation

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 Reverse Side Angle Pose
• Hips: flexion, external rotation (front) /
internal rotation extension (back) abducted
(both)

• Spine: rotation

• Scapula: depression / retraction

• Knees: extension (back) / flexion (front)

• Neck: axial rotation

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 Wide Leg Stretch
• Spine: max flexion

• Knees: extension

• Neck: neutral

• Hips: abducted, flexion, slight internal rotation

• Shoulders: hyperextension (C)

• Scapula: retraction (part C)

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 Intense Side Stretch
• Spine: slight flexion

• Neck: slight extension

• Scapula: retraction

• Wrists: dorsiflexion

• Elbow: flexion

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 Extended Leg Stretch
• Hip: flexion (extended leg),
external rotation (part B)

• Ankle (extended): dorsiflexion (A&B)

plantar flexion (C)

• Shoulders: abduction (part B)

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 Tree Pose
• Knee: max flexion (bent leg)

• Hip: lateral rotation & abduction

• Shoulders: flexion (version b)

• Scapula: upward rotation (version B)

• Ankle: dorsiflexion

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 Wheel Pose
• Spine: hyperextension

• Hips: extension

• Shoulders: flexion

• Scapula: upward rotation

• Wrists: dorsiflexion

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 Forward Fold
• Spine: slight flexion

• Ankle: dorsiflexion

• Hip: flexion

• Neck: slight extension

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 Shoulderstand
• Scapula: retraction

• Ankle: plantar flexion

• Neck: flexion

• Elbow: flexion

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 Plow Pose
• Spine: flexion

• Scapula: retraction

• Feet: planter flexion

• Neck: flexion

• Hips: flexion

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 Headstand Pose
• Shoulders: flexion

• Scapula: protraction

• Ankle: plantar flexion

• Elbows: flexion

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 Child’s Pose
• Hips: max flexion

• Knees: max flexion

• Shoulders: flexion

• Spine: flexion

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 Ankle (feet)
• Dorsiflexion

• Plantar flexion

• “Floint” (combo of the two)

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 Shoulders & Scapula
• Elevation vs. depression

• Scapula: upward/downward rotation

PROTRACTION: Scapula Spread RETRACTION: Scapula Together • Protraction vs. retraction

• Confusing: in yoga, we tend to over-

use depression and retraction, but
elevation and protraction are crucial
too
ELEVATION: Shoulders Lift DEPRESSION: Shoulders Drop

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 Key Learning
• Anatomical movements only matter if you can apply
them to your teaching and practice

• Advanced yoga practice involves mindful, hyper-

conscious practice—having the vocabulary to
express this helps greatly

• Advanced study of any type of movement includes

use of these words and terms, so it’s a “must” for
yoga teachers

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©Yoga Teachers College – All Rights Reserved