You don’t have a soul. You are a soul. You have a body.
TheYoga
Anatomy Coloring Book A Visual Guide to Form, Function, and Movement Kelly Solloway Illustrated by
Samantha Stutzman
Get Creative 6
Get Creative 6
An imprint of Mixed Media Resources 104 West 27th Street New York, NY 10001
Connect with us on Facebook at facebook.com/getcreative6 Senior Editor MICHELLE BREDESON Art Director IRENE LEDWITH Managing Editor LAURA COOKE Associate Editor JACOB SEIFERT
To my mother, who has always supported me no matter what. If not for her strength, perseverance, tenacity, and, above all, patience, this book would not have been possible.
Production J. ARTHUR MEDIA ______________________ Vice President TRISHA MALCOLM Chief Operating Officer CAROLINE KILMER Creative Director DIANE LAMPHRON Production Manager DAVID JOINNIDES President ART JOINNIDES Chairman JAY STEIN Copyright © 2018 by Kelly Solloway All rights reserved. No part of this publication may be reproduced or used in any form or by any mean—graphic, electronic, or mechanical, including photocopying, recording, or information storage-and-retrieval systems—without permission of the publisher. The designs in this book are intended for the personal, noncommercial use of the retail purchaser and are under federal copyright laws; they are not to be reproduced in any form for commercial use. ISBN: 978-1-64021-021-9 Manufactured in China 1 3 5 7 9 10 8 6 4 2 First Edition
—KS
Acknowledgments To all my teachers, first and foremost Raji Thron, who has shown me so many paths in the sometimes long and winding road of yoga. My gratitude is limitless. To my teacher Erich Shiffmann, whose teachings are with me every day, though our times together have been short. To Sheryl Edsel, who has influenced my practice and teaching more than she probably knows and to whom I am eternally grateful. Also, I would like to honor this beautiful practice of yoga and all those teachers, writers, scholars, and sages who have come before us and continue to live among us today. And last but not least, to all my students over the years who continue to teach me every day. I am especially thankful for your patience with me when I go off on my anatomical tangents. —Kelly Solloway
Contents Acknowledgments. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 How to Use This Book. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Part 1 Vocabulary and Basic Systems of the Body. . . . . . . . . . . . . . . . . 14 Planes of Movement. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Directional Terms. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Terms Describing Movement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Systems of the Body. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Part 2 The Skeleton, Joints, and Connective Tissue. . . . . . . . . . . . . . . . . 28 Functions of the Skeletal System. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Types of Bones. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Axial Skeleton. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Appendicular Skeleton. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Types of Joints. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Types of Connective Tissue . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Fascia. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 The Shoulder Joints. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 The Joints of the Pelvis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 The Knee Joint. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Part 3 The Muscular System. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 Functions of the Muscular System. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Characteristics of Skeletal Muscle Tissue. . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Roles Muscles Play. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Types of Muscular Contraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 More Muscle Facts. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Neck Muscles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Shoulder Muscles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Upper Arm Muscles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Muscles of the Forearm . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Muscles of the Upper Torso (Anterior). . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74 Muscles of the Upper Torso (Posterior). . . . . . . . . . . . . . . . . . . . . . . . . . . . 80 Muscles of the Lower Torso and Core. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Muscles of the Pelvis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96 Muscles of the Front of the Leg . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102 Muscles of the Back of the Leg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106 Muscles of the Medial Side of the Leg. . . . . . . . . . . . . . . . . . . . . . . . . . . . 108 Muscles of the Lateral Side of the Leg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110 Glossary. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112 Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115 Pose Index (Sanskrit). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119 Pose Index (English) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119 About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120 About the Illustrator. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120 Flash Cards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120
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The Yoga Anatomy Coloring Book
Introduction
9
Introduction This is a short story of your body, specifically how
This book is not intended to teach you how to do the
your body moves in yoga asanas, or poses, and therefore
yoga asanas. It is designed to teach you what you are
how you move around in life. After all, yoga doesn’t end
actually doing with the muscles and bones in your body
when we roll up the mat. One of the things I love most
to properly move and align the body as you practice. It is
about studying anatomy is that it makes me realize I
an introduction that focuses on the fundamentals and is
am quite literally a walking laboratory, and every asana
intended to inform rather than overwhelm. If you want
practice becomes an experiment to see how my body is
to be overwhelmed, you can pick up a copy of Gray’s
doing and how I can tweak things to improve it. Since
Anatomy.
the body is changing moment to moment, it never gets old (the practice, I mean!). Over the years there have been many books
For yoga teachers, this book will provide a great working knowledge of general anatomy. I believe that if you’re going to teach people how to move their
published that are geared toward yoga anatomy. What I
bodies, then you should know how the body moves.
have found are some great books, but most are not very
For teacher trainees, this will be a great resource to add
helpful for the layperson who does not have any kind
to the anatomy portion of your training. For the yoga
of formal training in anatomy or physiology. What I am
practitioner, once you have a better understanding
attempting here is to give the yogi and the artist within
of the body, your asana practice can become more
all of us a thoughtful, fundamental understanding of this
intelligent and safer.
bag of bones our consciousness travels around in—in a
It is my sincere wish that after reading and coloring
creative and fun way. In other words, I’m trying to make
your way through this book that you will not only have
anatomy interesting to the point that you might even
a better understanding of how your body moves and
like it (you have been warned)!
the terms we use to describe it, but that you will gain a
Most anatomy books are pretty dry, and simply reading about the anatomy doesn’t seem to stick with
deeper appreciation of anatomy and maybe even begin to like it.
me. I get bored pretty quickly. Illustrated books that simply show the anatomy and label the “parts” are helpful but still lack the interactive quality that would
Om shanti. —Kelly
help solidify learning. A coloring book that includes the necessary text together with illustrations that could be colored in is a match made in heaven. Having the illustrations in yoga asanas, even better! I have found that actually coloring in the muscles and bones sparks more understanding of what I am reading about. It’s easier to remember and just makes it more fun. I hope you find this to be true as well!
I would love to see how you color the poses. Feel free to share your work on Instagram: #yogaanatomycoloring).
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The Yoga Anatomy Coloring Book
How to Use This Book
108
The Yoga Anatomy Coloring Book
Muscles of the Medial Side of the Leg These are your inner thigh muscles. These muscles range from relatively short to really
I want to make this as easy and fun as possible. Yes, anatomy can be fun. Part 1 will give you the language you
long. Any yoga asana that asks you to straddle your legs, whether seated, standing, or in any other position, will stretch this group of muscles.
need to get started. I strongly suggest you read this section
adductors
the medial pelvic bones from the pubis to the ischium and
You’ve got to love the way this group of muscles is named.
they all cross over the hip joint. The pectineus is the shortest
before you start hopping around the book, and the body.
They are named after exactly what their main job is:
muscle of the group and has the most superior insertion
adduction! Remember, adduction means moving a limb
site along the medial side of the femur bone, followed by
toward the center of the body. They help you move your legs
the adductor brevis, then the adductor longus. The adductor
toward the midline, or toward the opposite side of the body.
magnus, the strongest muscle of the group, inserts all the way
There are five of them:
down to the medial distal head of the femur (at the bottom of
It will provide a solid foundation to then explore the rest. It may not be the most exciting part of anatomy, but just as you have to learn a few chords before you can play some beautiful music, you will need to learn some new words to learn anatomy. We will start with defining the general terms you need to know before you start digging deeper into this
l
Pectineus: This is the shortest muscle of the group.
the thighbone just above the inner knee). The gracilis inserts
l
adductor brevis: Shorter than the adductor longus, but
medially just below the head of the tibia (toward the top of
longer than the pectineus. l
adductor longus: Longer than the adductor brevis,
l
adductor magnus: This is the deepest and most
but you figured that out already just by the name. powerful muscle of the group. l
Gracilis: This muscle is unique to the group in that it is the only one that crosses the knee joint.
the shinbone just below the inner knee).
What they do The adductors adduct the hip. This is their primary job. In addition, they medially rotate the hip. Because the gracilis crosses the knee joint, it also acts as a synergist in knee flexion. So now that you know what the adductors do and where they start and end, you can figure out that any asana
book. You will find these terms used over and over again, not
Where they are
that takes the leg into abduction will ask the adductors to
The adductors are located along the medial thigh right in
lengthen and any asana that takes the leg into adduction will
just in this book, but in any anatomy book you read. Without
between the quadriceps and hamstrings. They originate along
ask the muscles to contract.
an understanding of these basic terms you can easily get
Prac t i ce ti p
lost and frustrated. It’s not complicated; it’s just a different
Stand in vrksasana (tree pose; see page
way of expressing what you already know. For example,
as possible. You will feel all the adductors,
instead of saying the “front of the body,” in anatomy the term
anterior is used. Anatomy has its own lexicon, and a confident understanding of the terms will create fertile soil for your knowledge of anatomy to grow. Learn the terms. I also suggest that you read the introductory sections on
F u n Fa c t
47) and get the bent knee as abducted
The adductor magnus is the third largest muscle in the body and super strong. It is one of the reasons soccer players can kick the ball with the inside of the foot and get so much power. This is also the muscle that is most often the cause of a groin pull. OK, that’s not so fun, but worth knowing.
except gracilis, getting a good stretch. Because of the bent knee, gracilis is generally left out of the stretch in tree pose. Then, keeping the knee going out to the side, extend the leg into utthita hasta padangusthasana and invite gracilis to the party. Use a strap if needed. You will feel gracilis make a grand entrance as the stretch along the inner thigh gets emphasized.
muscles in Part 3 before diving into the different muscles. This will give you a comprehensive overview of how the muscular system works before you start picking it apart. We will be exploring the body from head to toe, part by part. We will not cover every muscle, as there are just under 700 muscles in the
Practice Tips Helpful hints enhance
Fun Facts Interesting trivia about
human body (this number is a little sketchy because nobody
your yoga practice, help
anatomy to break the
really knows), but we will cover the major ones. By the end,
you avoid injury, and
ice in yoga class.
it will be just like you completed a big puzzle. Of course, any
deepen the connection
foundation will be stronger if it’s reinforced, so after getting
between the asana and
a better understanding of your anatomy lexicon and a good
the anatomy.
overview of the muscles and bones, feel free to explore and discover this internal world. Remember, you are a walking laboratory; take time to feel the bones and muscles in your body as you read about them. Move through your joints and
or your students) are practicing the yoga asanas (postures).
feel those muscles and bones in action.
Not only will your knowledge of the body grow, but you will
There are many illustrations to color—please do! This will provide another layer of learning that can really help things
have some great artwork to show for it! At the back of the book you’ll find a detailed index, a
“stick.” I think reading is great, but I believe that by actively
glossary of terms used throughout, indexes of the yoga
“filling it in” you will develop a more intimate knowledge of
asanas in both English and Sanskrit, and perforated flash
how this body is put together. Once you have that, you can be
cards you can use to quiz yourself and study yoga anatomy
more sensitive to what is happening in the body as you (and/
on the go!
How to Use This Book
The Muscular System
11
109
Poses to Color Detailed black-and-white drawings of key yoga Humerus
poses that highlight the anatomy of the body.
Pectoralis major Deltoid Triceps brachii Biceps brachii
Identifying Labels The names of the muscles and bones described in the accompanying text, as well as other key
Vastus medialis Sartorius
anatomy.
Vastus lateralis Pelvis
Utthita Hasta Padangusthasana
Labels to Color The main terms that are presented in the text
oo-TEE-tah HA-sta pad-an-goosh-TAH-sah-nah
Extended Hand-to-Toe Pose
Adductor magnus
Psoas Gracilis
utthita hasta padangusthasana will give you a nice view of the adductors of the elevated leg
and shown in the pose and can be colored to
Ischium Ilium
Femur
strengthen the connection between the names
Pubis
getting a good stretch. Of course, you have to
Pectineus
Adductor longus
keep your balance as you do it. Yoga is like that;
and the anatomy.
Adductor brevis
it keeps getting you to pay attention. Adductor magnus
Detail Illustrations Close-up images that provide a detailed look at
Vastus lateralis
important areas of the body.
Pose Names Sanskrit and English names and pronunciations
Tibialis anterior
Tibia
of the Sanskrit names.
44
The Joints of the Pelvis
The Skeleton, Joints, and Connective Tissue
The Yoga Anatomy Coloring Book
Vasisthasana
Sacrum Ilium
vah-shis-TAH-sah-nah
Side Plank Vasisthasana asks your pelvis to stay neutral and lifted. For most,
Like the shoulder, the pelvis is also more Ilium
than one joint. Most people use the
stabilizing those hips and keeping them from being affected by the powerful forces of gravity is challenging. Keeping your pelvis stabile and neutral will go a long way to liking this posture—and feeling
terms pelvis and hips interchangeably;
strong in it.
however, we want to be more specific. These are your pelvic joints. Sacroiliac Joint The sacroiliac joint is commonly referred to as the SI joint. The SI joint joins the ilium to the sacrum. It attaches the pelvis to the spine.
acetabuloFemoral Joint This is your hip joint. The acetabulofemoral joint is the ball-and-socket joint of the pelvis. The acetabulofemoral joint connects the proximal head of the femur to the acetabulum (a concave depression in the hip). The socket of
Pubis
Acetabulum
Pubic symphysis
F u n Fa c t Pubis
Ischium
The very top of the SI joint creates the dimples in the lower back.
Ribs
Pelvis Sacroiliac (SI) joint
the acetabulum forms at the joining together of the ilium, pubis, and ischium—the three pairs of bones that form the pelvis. This joint serves to support the body whether it is still, in motion, or
Acetabulofemoral joint
holding a balance. The hips connect the upper and lower body and join the lower limbs to the axial skeleton. Spine
Pubic SymPhySiS The pubic symphysis joins the pubis bones.
Sacrum
Unlike the acetabulofemoral and SI joints, which Inguinal ligament
are synovial joints, the pubic symphysis is an amphiarthrosis joint, meaning it doesn’t provide a lot of movement. There are also many muscles and ligaments that help keep the pelvis together. The illustration of vasisthasana gives you an idea of how the ligaments start to layer around the pelvis to stabilize the bones as we move them around. A few of the main ones are labeled.
Iliofemoral ligament Pubic symphysis Femur
Iliolumbar ligament
45
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The Yoga Anatomy Coloring Book
Coloring Tips: l Colored
102
pencils are readily available, easy to use, and won’t
bleed through the paper. Get as many different colors as you can. If you don’t have enough colors to use a different one for every label or anatomical feature, you can vary the pressure or layer colors to create new colors. l Lighter
The Yoga Anatomy Coloring Book
Coloring Tip
Fill in the coloring labels with the same colors as the muscles and bones to help learn the names.
colors are best because they won’t obscure the
texture of the muscles or the leaders that connect the labels and anatomy. l The
main muscles and bones featured in each yoga pose
illustration are listed in type that can be colored. Color these names the same color as the muscle or bone itself. This will help strengthen the connection between the
The Muscular System
105
muscle or bone and its name. l In
some places, a specific area of a bone is labeled. (For
example, the tibial tuberosity is a little bump on the tibia bone of the lower leg.) These are often origin or insertion sites of muscles that are described in the text. Color them a little darker than the bones they are part of. This can help give you an idea of the texture of the bone. l When
coloring the muscles, lighten up on the color Pectoralis major
as you get closer to the bone. This will represent the
Deltoid
tendon of the muscle. l Color
individual muscles in a group different shades
Pectoralis minor
Triceps brachii
of the same color. For example, there are four
Biceps brachii
quadriceps muscles; if you color them four different blues, you will easily see and remember that they are separate but related. l Some
illustrations may contain bones and/or muscles
that are not specifically covered in that section. You’ll already be familiar with some from earlier sections, while you will add others to
Tibia
Coloring Tip
Tibialis anterior
Color the areas of the muscles close to the bones a lighter shade to represent the tendons.
your repertoire as you read and color through the book. (Extra credit: Further test your knowledge by adding labels to muscles and bones that are shown but not
Fibula
labeled!) l If
you go out of the lines, don’t worry; the body is
messy like that anyway. Let’s begin our journey under the skin.
Talus Medial cuneiform Metatarsals
How to UseThe ThisMuscular Book System
Prasarita Padottanasana
13
Muscular System Rectus The femoRis
Vastus medialis
103
anteRioR supeRioR iliac spine (asis)
103
Prasarita Rectus femoRis anteRioR Vastus supeRioR iliac anteRioR Padottanasana Wide-Legged Forward Bend Vastus medialis inteRmedius
pra-sa-REE-tah pah-doh-tahn-AHS-anna
pra-sa-REE-tah pah-doh-tahn-AHS-anna
Prasarita padottanasana is a beautiful way
Wide-Legged Forward Bend
to illustrate the powerful quadriceps engaging
Vastus Vastus inteRmedius lateRalis
Prasarita padottanasana is a beautiful way to keep the knees straight while the inner
Vastus
the powerful quadriceps engaging saRtoRius lateRalis Coloring Tip thighs and backtoofillustrate the legs get a good stretch. to keep the knees straight while the inner
saRtoRius QuadRiceps thighs and back of the legs get a good stretch.
The rectus femoris and the sartorius both Color grouped muscles
assist(such to pullasthe pelvis into anterior tiltsartorius to quadriceps) different The rectus femoris and the both tendon deepen the forward bend. pull the pelvis shades ofassist the to same color orinto anterior tilt to deepen the forward bend.
similar colors to show their connection. Pelvis
QuadRiceps tendon
spine (asis) infeRioR iliac spine (aiis) anteRioR infeRioR iliac
patellaR spine (aiis) tendon patellaR
tendon tibial tubeRosity tibial tubeRosity
femuR femuR
tibia Pelvis
tibia
Anterior superior iliac spine (ASIS) Anterior superior iliac spine (ASIS)
Anterior inferioriliac iliac spine (AIIS) Anterior inferior spine (AIIS) Sartorius Sartorius Vastus intermedius
Vastus intermedius
Rectus femoris
Rectus femoris
Vastus medialis
Vastus lateralis
Vastus medialis
Vastus lateralis
Quadriceps tendon
Quadriceps tendon Femur
Femur
Tibialis anterior
Patellar tendon
Tibialis anterior
Tibial
Patellar tendon tuberosity Tibial tuberosity
Tibia
Tibia
Coloring Tip Some areas are part of a larger bone (e.g., the tibial tuberosity is an area of the tibia). Color them a little darker than the bones they are part of.
Part 1
Vocabulary and Basic Systems of the Body It’s important at the start that we all speak the same language. To the layperson, anatomy can sound like a different language, and, in a way, I guess it is. Anatomy has its own lexicon, and without a basic understanding of these terms it’s easy to get lost; let this section be your guide as you travel through this book. Before we start moving around the body and learning a bunch of new words, we need a point of reference from which to start. Here in the West the agreed-upon neutral posture is referred to as the Western anatomical position. This posture is very similar to tadasana (mountain posture), except that the palms are facing forward, whereas in tadasana, palms face inward. Everything describing positioning and movement starts from the Western anatomical position. In this book, we will be concentrating on the muscular and skeletal systems, which make up two of the eleven biological systems. This chapter also includes a brief description of the other nine systems of the body. We will not go into them in great detail, but it’s important to have some understanding of them, as all the systems of your body work together to create the whole you.
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The Yoga Anatomy Coloring Book
Planes of Movement We move in three dimensions. We can bend forward and backward, we can bend left and right, and we can twist ourselves up. These are all ways in which we move through space. In this book, we’ll refer to the three planes of movement that the body moves through and how these planes divide the body.
Uttanasana OOT-tahn-AH-sah-nah
Sagittal Plane
Standing Forward Bend Forward bends such as uttanasana move solely through the sagittal plane. In this posture, you’re neither twisting nor side bending.
Sagittal Plane Divides the body into right and left sides. This is not a 50/50 split, although it could be. The sagittal plane can divide the body at any point into right and left sides. It could, for example, travel from the top of your left shoulder down to your left ankle for more of a 70/30 split.
Virabhadrasana II veer-ah-bah-DRAH-sah-nah
Warrior II Virabhadrasana II moves solely through the frontal plane. In this posture, you’re bending neither forward nor back nor are you twisting, except when you rotate the neck to gaze forward.
Frontal (or Coronal) Plane Divides the body into front and back sides. Again, this is not necessarily an even split. The frontal, or coronal, plane can divide the body at any point into front and back sides. For example, it could travel from the top of your forehead down to the front of your ankles, making for an uneven dividing of the body.
Frontal Plane
Vocabulary and Basic Systems of the Body
Parivrtta Trikonasana par-ee-VRIT-tah trik-oh-NAH-sah-nah
Revolved Triangle In twists such as parivrtta trikonasana the torso is moving through the transverse plane. Notice I did not use the word solely to describe this posture. In many yoga asanas, the body may be moving through two or even all three planes at once. In revolved triangle you’re rotating your spine through the transverse plane, bending your hips through the sagittal plane, and aligning your arms (at least trying to!) in the frontal plane.
17
Coloring in these POSES... will help you get a grip on this concept of 3D movement. I suggest coloring the plane first to highlight how the body is moving through it. Do the posture and notice where you are and how you got there. I like to imagine an invisible force field running through my body!
Transverse Plane
Transverse Plane Divides the body into top and bottom sections. The same rules apply as with the other planes, except that the transverse plane expands out to all sides and does not run from top to bottom. For example, this plane can travel through your waist, dividing the body into hips and legs below and the rest of the body above, or it could divide you at the knees with most of the body above.
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The Yoga Anatomy Coloring Book
Functions of the Skeletal System We’re going to read and color our way through the skeleton from head to toe and see how these bones all come together. Every structure needs a good foundation; for the body, it’s the bones. They are the underlying support that is rarely seen but always required and in need of care and maintenance. These are just some of the functions our skeletons perform for us: Support
Movement
The bones are built to carry the weight of the body and will
Make no mistake, this body is built to move. And in so many
support you for a long time as long as you take care of them.
incredible ways. Muscles attach to the bones and pull on the
One of the great gifts of yoga is that asana practice keeps
bones to move the body. Through the amazing arrangement
bones happy and healthy. Using the weight of your body as
of muscles around the skeleton we can pull ourselves in all
resistance as you move through gravity will create stronger
directions.
bones. Several recent studies have shown that yoga greatly reduces the risk of bone loss. Some studies have even found a
Mineral Homeostasis
relationship between yoga and an increase in bone density.
Bones store calcium and phosphorus to be released into the blood when needed.
Protection The rib cage protects the most vital of our organs, the heart
Blood Cell Production
and lungs. The skull protects another vital organ, the brain.
Red and white blood cells and other blood elements are
The spine protects the spinal cord. The bones act almost like
produced in red bone marrow.
a suit of armor for our most precious parts. A fracture or break to any of these “protecting” bones can be more serious than
Storage
other bones because of the vital organs lying underneath.
Yellow bone marrow stores lipids (fats) and minerals.
F u n Fa c t
Types of Bones Bones are usually divided into five different types based on what they look like:
The only visible part of the skeleton—can you guess? The teeth! And they are covered with the hardest substance of the body— enamel.
Long Bones
Sesamoid Bones
Support weight and facilitate movement; examples include
These small bones are embedded in tendons, and most
the femur and the humerus.
resemble a sesame seed. They protect tendons from stress and wear. There are a lot of them and they are usually really
Flat Bones
tiny. The biggest one is the patella, or kneecap.
Protect organs; examples include the sternum, scapula, ribs, and cranial bones.
Irregular Bones Any bones that don’t fit into the above categories. They
Short Bones
usually have a complex or an odd shape and help protect
These bones are located in the wrist (carpals) and ankle
internal organs; examples include the vertebrae of the spine
(tarsals) and provide stability and some movement.
and the bones of the pelvis.
The Skeleton, Joints, and Connective Tissue
31
Axial Skeleton
Frontal bone Temporal bone The skeletal system is divided into two distinct sections. Parietal bone The axial skeleton consists of the cranium, spinal Sphenoid bone vertebrae, ribs, sternum, and hyoid bone. It pretty much Ethmoid bone makes up the center. The appendicular skeleton is Occiptal bone everything else. So that’s easy. We’ll go into that more later. Mandible Maxilla The Skull Zygomatic bone The skull contains a total of twenty-two bones: eight in the cranium (the bones that surround your brain) and fourteen in the facial area. Nasal bone Coloring in the skull will help bring all these bones together. At the Inferior nasal concha middle of the brow behind your frontal bone is your sixth chakra, the ajna chakra. It is the seat of wisdom and intuition. Traditionally Palatine bone it is the color indigo or royal blue. (See Chakras on page 32.) Vomer lacrimal bone Ajna chakra
Frontal bone
Vomer
Maxilla Palatine bone
Zygomatic bone Parietal bone
Sphenoid bone Frontal bone
Temporal bone
Nasal bone
Sphenoid bone
Temporal bone
Zygomatic bone
Lacrimal bone
Ethmoid bone Inferior nasal concha
Maxilla Mandible
Vomer Parietal bone Occipital bone
Anterior View
Inferior View
The Skeleton, Joints, and Connective Tissue
37
Types of Joints We are most concerned with synovial joints, or diarthrosis joints as they are sometimes referred to. These are your hips, shoulders, knees, and elbows, to name a few. Synovial joints are the ones people are most familiar with. The other two types of joints, synarthrosis (fibrous) joints and amphiarthrosis (cartilaginous) joints, offer a lot less movement than synovial joints and will be described just briefly here. synarthrosis Joints Synarthrosis joints are bones joined by fibrous connective
Hinge Joint Hinge joints move through the sagittal plane and can only
tissue, which allows for very little movement. The sutures in
flex or extend. The most common examples of hinge joints
the skull and sockets of the teeth are good examples of these
are the elbow, knee, and phalanges (fingers).
types of joints.
Gliding Joint A gliding joint is formed between bones that are flat or
amphiarthrosis Joints Amphiarthrosis joints are formed with hyaline cartilage, which allows for more movement than the fibrous connective tissue of synarthrosis joints, but these joints still have limited movement. The connection of the ribs to the sternum, the pubic symphysis, and the disc joints of the vertebrae are good examples of these types of joints.
Synovial Joints Synovial joints are the most mobile type of joint. There are different types of synovial joints, but they all have a few things in common. A joint capsule surrounds all synovial joints. This is where synovial fluid is produced. You can think of synovial fluid as WD-40 for the joints. It keeps them lubricated and
slightly curved. Gliding joints allow for a wide range of motion in a “gliding” movement. The movement of your patella (kneecap) is a good example of the gliding joint. It glides along a groove in the femur to allow for flexion and extension.
Pivot Joint This is a fun one. A pivot joint is formed when one bone rotates, or twists, around another. The proximal and distal radioulnar joints are “true” pivot joints. Just by the name you can infer that the radioulnar joint is formed where the radius and ulna meet. The radius literally wraps around the ulna. This joint pronates and supinates the forearm. This is why the ulna doesn’t attach to the bones of the hand, so it can turn the forearm without turning the hand.
by movement. This is one reason sedentary people are “stiff.”
Saddle Joint The most common saddle joint is found in the thumb
Movement also disposes of the “used up,” or old, fluid. So,
(carpometacarpal joint). It got its name because someone
moving your joints is kind of like giving them an oil change!
thought it looked like a rider on a horse.
moving smoothly. The only way to produce synovial fluid is
Synovial joints can be divided into five categories:
Ball-and-Socket Joint These are the most mobile of all the joints and include the hip and shoulder joints. A ball-and-socket joint is shaped basically the way it sounds: the rounded head of a long bone (ball) fits snuggly in the concave depression of another bone (socket). A ball-and-socket joint can move through all the planes of movement; it can flex and extend (sagittal plane), abduct and adduct (frontal plane), and rotate laterally and medially (transverse plane)—sometimes all at once.
This list could be extended much further and the joints broken out into even more “subcategories,” but this should be enough to get you started. If you can get these joints down, you’ve got a lot of the body pretty well covered.
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The Yoga Anatomy Coloring Book
Utthita Parsvakonasana oo-TEE-tah parsh-vah-coh-NAH-sah-nah
Extended Side Angle
Coloring...
Utthita parsvakonasana asks the spine to maintain neutrality as you stretch the side body. As you lengthen the side body, the
the ends of the bones that form the joint the same color can help you see how these joints are formed.
disc joints maintain space and provide stability between the spinal vertebrae. The glenohumeral joint in the lower shoulder must stabilize the lower arm, taking weight, while the joint in the upper shoulder keeps the arm abducted. The knee joint of the front leg must maintain flexion and keep the knee steady and aligned, while the knee joint of the back leg has to hold the leg in extension.
Hinge joint (elbow)
Synarthrosis joint amphiarthrosis joint
Pivot joint (proximal radioulnar joint)
Ball-and-socket joint Hinge joint Gliding joint
Saddle joint (thumb)
Synarthrosis joint (ribs to sternum) Amphiarthrosis joint (disc joints between vertebrae)
Pivot joint Saddle joint
Synarthrosis joints (skull sutures)
Ball-and-socket joint (shoulder)
Gliding joint (patella) Hinge joint (knee) Amphiarthrosis joint (pubic symphysis)
Ball-and-socket joint (hip)
Hinge joints (phalanges)
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The Yoga Anatomy Coloring Book
The Knee Joint The knee is primarily a hinge joint with some (like very little) rotational qualities. There are three points of articulation involving three of the four bones of the leg that make up the knee joint: the femur, the patella, and the tibia. The knee is complex; it takes a couple of connections to form it. Here they are: patellofemoral Joint The patellofemoral joint consists of the patella sliding along the groove in the
Anterior Cruciate Ligament (ACL) Posterior Cruciate Ligament (PCL)
anterior distal head of the femur.
Medial Collateral Ligament (MCL)
Tibiofemoral Joint
Lateral Collateral Ligament (LCL)
The tibiofemoral joint consists of the
Medial meniscus
femur articulating with the proximal head of the tibia.
Lateral meniscus
Unlike with the shoulders and pelvis, we are going to take a closer look at some of the
Femur
bigger ligaments of the knee. They are: l Anterior cruciate ligament (ACL) l
Posterior cruciate ligament (PCL)
l
Medial collateral ligament (MCL)
l
Lateral collateral ligament (LCL)
These are the great knee stabilizers. They work to keep the knee structurally sound
Anterior cruciate ligament (ACL) Medial collateral ligament (MCL)
and strong. Because they are ligaments, any injury will really hurt and take a while to heal. In the case of a tear, even worse. The menisci are also important to the health of your knee
Lateral meniscus Medial meniscus Lateral collateral ligament (LCL)
joint, as mentioned earlier. Always remember, nothing you do in yoga should cause your knee, or anything else for that matter, to hurt.
Posterior cruciate ligament (PCL)
Be careful and keep your knees happy. We will
Proximal head of tibia
Tibia
get further into the muscles and tendinous attachments of the knee later in this book. Fibula
KNEE (Posterior View)
The Skeleton, Joints, and Connective Tissue
47
Vrksasana vrik-SHAH-sah-nah
Tree Vrksasana gives the knees an opportunity to both flex and extend. It is in the extended leg that we rely on the deep ligaments of the knee to stabilize the leg and maintain balance.
patellofemoral joint
Ribs
Tibiofemoral joint Spine Pelvis
Femur
Patellofemoral joint
Prac tice Ti p Femur Tibia
Patella
Setting a steady, soft downward gaze as you enter and try to maintain
Tibiofemoral joint
vrksasana will go a long way to help keep you Tibia
Fibula
steady. Don’t forget about your dristhi (gazing points) in all your asanas.
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The Yoga Anatomy Coloring Book
More Muscle Facts Knowing a few simple general facts about how your muscles are arranged in your body and what is happening as they move will inform your asana practice and give you a much clearer picture of what you are doing and why. Paired Muscles
Moving the Bones
Muscles are usually arranged in opposite pairs. There are, of
The muscular contraction pulls equally on both bones;
course, exceptions, but for the most part this is how it works.
therefore, it will always bring the lighter bone toward the
For example, your quadriceps (the four muscles in the anterior,
heavier bone. Unless you consciously try to do otherwise, the
or front, of your thighs) and your hamstrings (the three
insertion site will always move toward the origin site when
muscles in the posterior, or back, of your thighs) are opposing
the muscle shortens and contracts. For example, when you
pairs of muscles. To stretch the hamstrings, the quadriceps
contract your biceps muscle, the lower arm will move
must contract, and vice versa. Agonist and antagonist. A lot
closer to the upper arm, because it is lighter. All things
of muscles work like this. They complement and help protect
being equal, the insertion site always moves toward
each other.
the origin site. And remember, muscles do not push, they
Origin and Insertion
pull. ALWAYS. You cannot push your bones away,
When a muscle contracts and shortens, it brings two bones
you can only pull them away. That’s how
closer together; therefore, a muscle must pass over at least
it works.
one joint. Think about it: what would be the point of having a muscle that begins and ends on the same bone? It would be useless! A muscle always starts on a heavier bone, referred
Biceps femoris
to as the origin site, and ends on a lighter bone, referred to as the insertion site. If you know where a muscle originates
Iliotibial (IT) band
and inserts, then you know that if you pull those two points away from each other, you will stretch the muscle. Pull them closer together, you will contract (and strengthen) the muscle. Learning where a muscle starts and ends can take you a long way in figuring out how this body works and how to better align your asanas.
Gastrocnemius Vastus lateralis
Soleus
Tibialis anterior
Peroneal longus
The Muscular System
55
Biceps brachii
Adho Mukha Svanasana
Brachialis
AH-doh MOO-kah shvah-NAH-sah-nah
Deltoid
Down Dog One of the reasons we love our down dogs is because they just seem to get to all those big muscles and give them a lot of attention, whether it’s the back of the legs getting a good stretch or the shoulders opening and engaging. Adho mukha svanasana is a must. Here are some major muscles as we find them in down dog. Get familiar with them here, as we will be delving deeper into these muscles throughout the rest of the book.
Serratus anterior Latissimus dorsi External oblique Gluteus medius Gluteus maximus Biceps femoris
Gluteus maximus
Iliotibial (IT) band
Gluteus medius
Vastus lateralis
External oblique
Pectoralis major Triceps brachii
Latissimus dorsi
Gastrocnemius
Serratus anterior
Tibialis Anterior Soleus Deltoid
Peroneal longus Flexor carpi ulnaris Extensor carpi ulnaris
Pectoralis major
Biceps brachii Triceps brachii Brachialis
Flexor carpi ulnaris Extensor carpi ulnaris
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The Yoga Anatomy Coloring Book
Splenius Capitis and Splenius Cervicis The splenius capitis and splenius cervicis are deep muscles that play a critical role in supporting your neck. They give the posterior cervical spine the strong support it needs to keep our heads screwed on straight, particularly if we are putting any of our body weight there, as in a headstand.
Where They Are These muscles come in pairs and run obliquely, starting in the upper back and traveling up the posterior neck to the upper neck and skull.
Splenius capitis Splenius cervicis Temporal bone Mastoid process Occipital bone C1–C7 T1–T6
The splenius capitis originates along the spinous process of T3–C7 (with some strong fascial attachments, as with all muscles) and inserts at the mastoid process and the occipital bone of the skull. The splenius cervicis originates inferior to the capitis at the spinous process of T6–T3 and inserts along the transverse processes of C4– or C3–C1 (not everyone is the same). The splenius cervicis does not attach to the skull and is deep to the splenius capitis.
What They Do These muscles work together and pretty much do the same thing. When the splenius capitis and the splenius cervicis are working bilaterally, they extend the neck. When working unilaterally, they help laterally flex the head and neck and rotate the head and neck. T1–T6 Splenius cervicis
deep muscles of the neck This detail illustration shows more clearly
Splenius capitis
the origin and insertion sites of the splenius
C1–C7
capitis and splenius cervicis. Keep in mind, there are many more muscles and connective tissue layered all around the splenius capitis
Mastoid process
and splenius cervicis to support either just the weight of the head when we are right side up, or
Temporal bone
a fair amount more when we are upside down. Occipital bone
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59
Sirsasana sheer-SHAH-sah-nah
Headstand When practicing sirsasana, the splenius capitis and splenius cervicis are essential in stabilizing the neck to protect the cervical spine as it takes on all that extra weight. It is essential to start a headstand practice with forearms down in order to control the
Tibia
amount of weight in the head and give the body more support. Practicing this style of headstand first will strengthen not only the splenius capitis and splenius cervicis, but all the other surrounding Femur
muscles as well, not to mention your core. Once these muscles get stronger and you are comfortable taking more weight in your head, you can start to approach a more advanced headstand practice. Always remember to relax the neck and allow the cervical spine to decompress after a headstand practice.
Vastus lateralis
Biceps femoris
Vastus medius
Gluteus maximus
Splenius capitIs
Piriformis
Splenius cervicis Occipital bone SPINE
Spine External oblique
Ribs
Latissimus dorsi
Serratus anterior
Prac tice Tip As you approach more challenging asanas
Scapula
and you begin to put more and more weight in the head, it is crucial you have the strength to support the weight and
Humerus Splenius capitis
avoid injury. In my experience, anyone who practiced headstands as a kid will progress quicker than one who did not. Muscles remember!
Occipital bone
Splenius cervicis Spine
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Shoulder Muscles We’re going to focus on the major muscles surrounding the glenohumeral joint and the scapula. Because shoulder injuries are some of the most common, knowing a little bit more about the muscles of the shoulder can help you prevent injury or, if needed, help an injury to heal. Deltoid
Rotator Cuff Muscles
The deltoid is a big, powerful muscle. It wraps around the
The rotator cuff consists of four muscles. Even if you can’t
top of the shoulder from the clavicle in front all the way to
memorize their names, at least know that there are four of
the spine of the scapula in back. Since it goes from anterior
them. And know that the primary job of the rotator cuff
to posterior, it does a lot of things. The deltoid quite literally
muscles is to stabilize the shoulder at the glenohumeral joint
works against itself, meaning while one section is acting as
(where the head of the humerus attaches to the scapula).
the agonist, another section acts as the antagonist. When
The rotator cuff muscles surround the glenohumeral joint. A
someone asks me what the deltoid does, my usual answer is
stable platform is essential for normal shoulder biomechanics
“everything.” Well, it doesn’t do everything, but it does a lot.
in everyday activities and is crucial for high-demand activities,
The deltoid is so big it’s divided into three sections: the
such as a strong yoga practice. The rotator cuff muscles
anterior deltoid, the middle deltoid, and the posterior deltoid.
provide that support. But they don’t just stabilize; the rotator
Where It Is
cuff muscles are also synergists for moving the shoulder in
The anterior section of the deltoid originates from the lateral
almost every direction. The prime movers of the shoulder are
third of the clavicle, the middle deltoid originates from the
much bigger muscles we will get to later.
acromion process, and the posterior fibers originate from the spine of the scapula. The three sections of the deltoid travel down the upper arm and form a common tendon that inserts at
F u n Fa c t
the deltoid tuberosity located
The deltoid is named after its shape—a triangular shape similar to the symbol of the Greek letter delta.
There are four rotator cuff muscles: l Subscapularis:
The subscapularis muscle is the most
powerful of the rotator cuff muscles and provides the most stability. l Supraspinatus:
There is much debate regarding how
in the middle of the upper arm,
much the supraspinatus actually does to move the
on the lateral side. If you follow
glenohumeral joint, but everyone agrees it does help.
the deltoid down from the shoulder, you can feel where it comes to that triangular point at the deltoid tuberosity.
l Infraspinatus:
This muscle in the only one in the rotator
cuff that has an assistant and gets help to do what it does. l Teres
minor: This is the muscle that helps the
infraspinatus. It is the smallest of the rotator cuff muscles.
What It Does
Where They Are
When all fibers are working together, the deltoid abducts
The supraspinatus originates from the supraspinatus fossa,
the arm. When the anterior fibers are acting, they medially
which is located above the spine of the scapula and has a very
rotate, flex, and horizontally adduct at the glenohumeral
strong attachment. The supraspinatus tendon threads under
joint of the shoulder. When the posterior fibers act, they
the acromion process of the scapula and inserts at the top of
do the exact opposite. The posterior fibers of the deltoid
the head of the humerus at the greater tubercle (a little bump
laterally rotate, extend, and horizontally abduct at the
in the bone). The infraspinatus originates at the infraspinatus
glenohumeral joint. The anterior and posterior deltoids
fossa, which lies just below the spine of the scapula. This is
are their own “paired” muscles, while the middle deltoid
another strong attachment. The infraspinatus inserts just
primarily abducts the arm.
posterior to the supraspinatus at the greater tubercle on
The Muscular System
61
Dhanurasana don-yoor-AH-sah-nah
Anterior deltoid Middle deltoid Posterior deltoid Deltoid tuberosity Clavicle
Bow When practicing dhanurasana, your deltoids have some work to do. When holding on to the lateral side of your ankles, your posterior deltoids must concentrically contract to hold the medial rotation and extension at the glenohumeral joint and stabilize the shoulder. Conversely, the anterior deltoids must eccentrically contract (remember, this means the muscles lengthen, but are still working) to hold the posture. Some yogis like to switch this up and reach for the medial side of the ankles, still working the deltoids, but in the opposite way.
Extensor digitorum Deltoid tuberosity Humerus
Posterior deltoid
Tibia Fibula
Clavicle Middle deltoid Anterior deltoid
Pectoralis major
Gluteus maximus Latissimus dorsi
Iliotibial (IT) band
External oblique
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The Yoga Anatomy Coloring Book
Muscles of the Lateral Side of the Leg These are the muscles that run along the outside of the leg. Most yogis become familiar with the IT band pretty early on but don’t recognize that as you travel down to the lower leg, you have some pretty powerful muscles there as well. IT Band
Peroneals
OK, I know, the iliotibial band is not technically a muscle. But I
The peroneals are a group of muscles most people have never
think it bears mentioning here because it is so big and works
heard of. And to make matters worse, somewhere along the
with the upper leg in such a powerful way.
line someone decided to change the name to the fibularis
Where It Is The IT band basically starts at the greater trochanter of the
group. For our purposes here, we will stick with the peroneals,
femur. This is that big bump at the top of your upper leg on the lateral side. The IT band travels down the lateral side of
although, truth be told, I do like the change, as it describes where these muscles are located. There are two peroneal muscles: Peroneal longus: This one is longer.
the upper leg and basically ends at the top of the tibia on the
l
lateral side at a tubercle (bump in the bone). I am purposefully
l
being a little vague and not using the terms origin and
Peroneal brevis: This one is shorter.
insertion sites because, since this isn’t a muscle, it does not
Where They Are The peroneals originate along the lateral fibula with the
have a tendinous attachment to the bones.
peroneal longus starting above the peroneal brevis. The
What It Does Most importantly, you should know that the IT band is a
tendon of the peroneal longus extends all the way under
powerful knee stabilizer and synergist for hip abduction. It does assist in medial rotation and flexion at the hip as well.
the foot and inserts right alongside the tibialis anterior. These two muscles, the peroneal longus and the tibialis anterior, form a stirrup around the foot. The peroneal
Not So F u n Fa c t A tight IT band can pull on the knee laterally and cause the patella to go off its groove. This hurts. Keep your IT band from getting too tight. Stretch it!
brevis inserts on the lateral side of the foot at the 5th metatarsal.
F u n Fa c t Some people have a third peroneal muscle called peroneal tertius.
They are the opposing muscles to tibialis anterior, meaning they do the opposite. The peroneals plantar flex the foot and evert the calcaneus. Translation: They help point the toes and turn the heel out.
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111
Parsvottanasana
Iliotibial (IT) band
parsh-voh-tahn-AH-sah-nah
Femur
Pyramid
Tibia
Parsvottanasana shows off the IT band, the peroneals, and the TFL beautifully. While this posture is most known for the intense stretch it gives the hamstrings of the front leg, the TFL assists with hip flexion in both legs
Peroneal longus
and medial rotation in the back leg. The IT band keeps that knee stabilized
Peroneal brevis
and aligned. The peroneals provide support to the legs and grounding
Fibula
to the feet as you try to maintain an equal distribution of your weight between the front and back foot. Notice how the TFL muscle just morphs right into the IT band.
5th metatarsal Calcaneus Spine
Pelvis
Tensor fasciae latae (TFL)
Humerus Infraspinatus Iliotibial (IT) band
Femur
Fibula
Tibia
Tibialis anterior
Peroneal longus Peroneal brevis
Calcaneus
5th metatarsal
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The Yoga Anatomy Coloring Book
Glossary A
C
Abduction
Cervical spine
Moving a part of the body away from the midline.
The seven vertebrae that form the neck.
Acetabulofemoral joint
Circumduction
The connection of the femur (upper leg) to the pelvis.
The circular movement of ball-and-socket joints.
Acromioclavicular joint
Coccyx
The connection of the acromion process of the scapula to the clavicle.
The vertebrae that form the tailbone.
Concentric contraction
Adduction
Muscle fibers shorten.
Moving a part of the body toward the midline.
Contractibility
Agonist
The ability of muscles to shorten.
The muscle that must contract as another muscle lengthens.
Coronal plane
Amphiarthrosis joints
See frontal plane.
Joints with very little movement.
Antagonist
D
The muscle that must lengthen as another muscle contracts.
Deep
Anterior (ventral)
Closer to the center of the body.
Toward the front of the body.
Depression
Anterior cruciate ligament (ACL)
Structure is pulled inferiorly.
A ligament of the knee.
Distal
Anterior pelvic tilt The pelvis tilts forward, pulling the sits bones back.
Located away from the center of the body in relation to another structure.
Appendicular skeleton
Dorsal
All bones except the skull, sternum, ribcage, and spine.
See posterior.
Atlantoaxial joint
Dorsal flexion
The connection of the C1 vertebra to the C2 vertebra.
Atlanto-occipital The connection of the occiput to the C1 vertebra.
Atlas Another name for the C1 vertebra.
Axial skeleton The skull, sternum, ribcage, and spine.
Axis Another name for the C2 vertebra.
B Bilateral Both sides of the body working together.
Bursae The connective tissue found in joints that cushion the area between the bones.
Stretches sole of foot; heel pulls away from the knee and the toes pull in toward the lower leg.
E Eccentric contraction Muscle fibers lengthen while still exerting strength.
Elasticity The ability of muscle to return to its original length.
Elevation Structure is pulled superiorly.
Extension The angle of a joint is increased.
External rotation See lateral rotation.
Excitability The ability of muscle to be stimulated.
Glossary
Extensibility The ability of muscle to lengthen.
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K Kyphosis
F
Exaggerated curve of thoracic spine.
Fascia
L
The connective tissue surrounding every structure in the body.
Femoropatellar joint
Labrum
The connection of the femur (upper leg) to the patella (kneecap).
Cartilage that increases the surface of the socket of a ball-andsocket joint.
Fixator
Lateral
A muscle that stabilizes a structure of the body while other muscles move around it.
Flexion The angle of a joint is decreased.
Fossa A shallow depression in the bone.
Frontal (or coronal) plane Divides the body into front and back (anterior and posterior) sections.
G Glenohumeral joint
Toward the side of the body.
Lateral collateral ligament (LCL) A ligament of the knee.
Lateral flexion Side bend of the spine.
Lateral (external) rotation A joint moves toward the side of the body through the transverse plane.
Ligament The connective tissue that connects bone to bone.
Lordosis
The joint that connects the humerus (upper arm) to the scapula (shoulder blade).
Exaggeration of the curve of the lumbar spine.
Gliding joint
The five vertebrae that make up the lower back.
A joint formed between bones that are flat or slightly curved.
H
Lumbar spine
M Medial
Hinge joint
Closer to the middle of the body.
A joint that can only flex or extend.
Medial collateral ligament (MCL)
Horizontal extension
A ligament of the knee.
The joint angle between two bones increases along the transverse plane.
Medial (internal) rotation
Horizontal flexion The joint angle between two bones decreases along the transverse plane.
Hyperextension The joint extends past the normal range of motion.
I Inferior
A joint moves toward the center of the body through the transverse plane.
Meniscus The connective tissue that cushions a joint.
O Origin site The attachment of tendon to heavier bone.
Toward the bottom of the body.
P
Insertion site
Pivot joint
The attachment of a tendon to a lighter bone.
A joint that is formed when one bone rotates around another.
Internal rotation
Plantar flexion
See medial rotation.
Toes point, stretching the top of the foot.
Isometric contraction
Posterior (dorsal)
Muscle fibers are stimulated, but the muscle length stays the same.
Toward the back of the body.
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Posterior cruciate ligament (PCL)
Superior
A ligament of the knee.
Closer to the head.
Posterior pelvic tilt
Supination
The pelvis tilts back as the sits bones are pulled forward, tucking the pelvis.
Turns palm to face forward or up or turns the soles of the feet in.
Prime mover
Lying face up.
The strongest muscle involved in a particular movement.
Synarthrosis joints
Pronation
Joints that offer the least movement.
From the Western anatomical position, the lower arm rotates so palms face back, or the soles of the feet turn away from each other.
Prone Lying face down.
Protraction
Supine
Synergist A muscle that helps the prime mover perform an action.
Synovial (diarthrosis) joints The most movable joints in the body.
Scapulae pull away from each other.
T
Proximal
Tendon
Located toward the center of the body in relation to another structure.
Attaches muscles to bones.
Pubic symphysis
The twelve vertebrae that make up the upper back.
The joint connecting the pubic bones.
R Retraction Scapulae pull closer together.
Rotation Spinal twist.
S Sacral spine
Thoracic spine Threshold stimulus The amount of stimulation needed to move a muscle.
Tibiofemoral joint The connection of the tibia to the femur (lower leg to upper leg).
Transverse plane Divides the body into upper and lower portions.
Transverse process The part of the vertebral body that protrudes laterally.
Tubercle
The five fused vertebrae that connect to the ilium of the pelvis.
A small bump on a bone.
Sacroiliac (SI) joint
Tuberosity
Joins the sacrum to the ilium.
A larger bump on a bone.
Saddle joint
U
A synovial joint most commonly associated with the thumb that looks like a rider on a horse.
Sagittal plane Divides the body into right and left sides.
Scapulothoracic joint The connection between the scapulae and anterior ribs.
Skeletal muscles Muscles under voluntary control.
Spinous process The part of the vertebral body that protrudes posteriorly.
Unilateral Occuring on one side of the body.
V Ventral
See anterior.
Vertebral discs Connective tissue between the vertebrae.
W
Sternoclavicular joint
Western anatomical position
The connection of the sternum to the clavicle.
The reference point for describing where parts of the body are either on their own or in relation to each other.
Superficial Closer to the skin.
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Index A
axial skeleton 31
ligaments 39
abduction 20
axis 32
meniscus 39
extended hand-to-toe pose 109
tendons 39
extended side angle 38
vertebral discs 39
extended triangle 20, 100
acetabulofemoral joint 44 acetabulum 44
B
Achilles tendon 106
bakasana 68
contractibility 50
extending 20
acromioclavicular joint 42
balasana 88
coracobrachialis 70
extensibility 50
acromion process 42
ball-and-socket joint 37
core muscles 86
extension 20
adduction 20
bhekasana 82
coronal plane see frontal plane
adductors 108
bhujangasana 84
cow face 63
adductor brevis 108
biceps brachii 66
cranium 31
adductor longus 108
biceps femoris 106
crow 68
adductor magnus 108
bilateral movement 21
cuboid 36
gracilis 108
bladder 26
pectineus 108
bones see skeleton
cuneiforms 36
adho mukha svanasana 55
bones, types of 30
D
adho mukha vrksasana 19
flat bones 30
dandasana 43
adrenal gland 24
irregular bones 30
deep 18
agonist 50
long bones 30
“deep 6” muscles 98
amphiarthrosis joints 37
sesamoid bones 30
deltoid 60
ankle bones 36
short bones 30
depression 22
antagonist 50
bow 61
dhanurasana 61
deep (muscle) 40
anterior 18
brachialis 66
diaphragm 78
subcutaneous 40
anterior cruciate ligament (ACL) 46
brachioradialis 68
digestive system 24
visceral 40
brain 26
distal 18
fibula 36
dorsal see posterior
fixator 50
dorsal flexion 22
flat bones 30
down dog 55
flexing 20
anterior inferior iliac spine (AIIS) 102
C
anterior pelvic tilt 22
calcaneus 36
anterior superior iliac spine (ASIS) 92
camel 86
appendicular skeleton 34
carpal bones 34
appendix 26
cardiovascular system 24
E
extensors 72 extensor carpi radialis brevis 72 extensor carpi radialis longus 72 extensor carpi ulnaris 72 extensor digiti minimi 72 extention, horizontal 22 external obliques 94 external rotation see lateral rotation
F fascia 40
flexion 20, 23 dorsal 22
eagle 20, 40
horizontal 22
cervical spine 32–33
eccentric contraction 52
ardha chandrasana 35
lateral 21
chair 76
eka pada rajakapotasana 99
ardha matsyendrasana 21, 57
plantar 22, 24
chakras 31, 34
elasticity 50
arm bones 34
flexors 72
chaturanga dandasana 52
elevation 22
arm muscles 66
flexor carpi radialis 72
child’s pose 88
endocrine system 24
biceps brachii 66
erector spinae muscles 84
flexor digitorum superficialis 72
brachialis 66
circulatory system see cardiovascular system circumduction 21
iliocostalis 84
flexor pollicis longus 72
brachioradialis 68
foot bones 36
coracobrachialis 70
clavicle 34
longissimus 84
cobra 84
spinalis 84
forearm muscles 72
extensors 72
four-limbed staff posture 52
flexors 72
coccyx 32–33
ethmoid bone 31
concentric contraction 52
excitability 50
frog 82
forearm muscles 72–73
frontal bone 31
triceps brachii 68
connective tissue, types 39
excretory system see digestive system
upper arm 66–71
fascia 40
frontal plane terms 18
atlas 32
labrum 39
exocrine system see integumentary system
frontal plane 16, 18 anterior 18
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immune system see lymphatic system
lateral rotation 21
M
posterior 18
latissimus dorsi 82
malasana 104
ventral see anterior
inferior 18
leg bones 36
mandible 31
inferior nasal concha 31
manubrium 42
G
leg muscles 102–111
infraspinatus 60
adductor brevis 108
maxilla 31
gallbladder 24
inguinal ligament 92
adductor longus 108
medial 18
garland 104
insertion 54
adductor magnus 108
garudasana 20, 40
integumentary system 24
adductors 108
medial collateral ligament (MCL) 46
gastrocnemius 106
internal obliques 94
biceps femoris 106
medial rotation 20
glenohumeral joint 42
gastrocnemius 106
meniscus 39
glenoid fossa 42
internal rotation see medial rotation
gracilis 108
metacarpals 36
gliding joint 37
intestines
hamstrings 106
metatarsals 36
gluteals 96
large 24
IT band 110
mountain 15, 25, 27
gluteus maximus 96
small 24
pectineus 108
movement 20–21
gluteus medius 96
irregular bones 30
peroneal brevis 110
bilateral movement 21
gluteus minimus 96
ischial tuberosity 106
peroneal longus 110
unilateral movement 21
gomukhasana 63
ischium 36
quadriceps 102
muscles, contraction types 52
gracilis 108
isometric contraction 52
rectus femoris 102
concentric 52
greater trochanter 86
IT band 110
sartorius 102
eccentric 52
semimembranosus 106
isometric 52
semitendinosus 106
muscles, roles of 50
soleus 106
agonist 50
tibialis anterior 104
antagonist 50
vastus intermedius 102
fixator 50
vastus lateralis 102
prime mover 50
vastus medialis 102
synergist 50
lesser trochanter 86
muscle tissue (skeletal), characteristics of 50
dorsal see posterior
H
J
halasana 97
janu sirsasana 64
half lord of the fishes see seated twist
joints, types 37
half moon pose 35
ball-and-socket 37
hamstrings 106
gliding 37
biceps femoris 106
hinge 37
semimembranosus 106
pivot 37
semitendinosus 106
saddle 37
hand bones 34, 36
synarthrosis 37
handstand 19
synovial joints 37
amphiarthrosis 37
headstand 59 head-to-knee pose 64 heart 24
K kidney 26
hinge joint 37
king dancer 71
hip bones 19
knee joint 46
horizontal extension 22
patellofemoral joint 46
horizontal flexion 22
levator scapula 64 ligaments 39 anterior cruciate ligament (ACL) 46
contractibility 50 elasticity 50 excitability 50
inguinal 92
extensibility 50
lateral collateral ligament (LCL) 46
muscular system 49–111
medial collateral ligament (MCL) 46
functions of 50
N nasal bone 31
tibiofemoral joint 46
posterior cruciate ligament (PCL) 46
kurmasana 81
linea alba 92
navicular 36
liver 24
neck muscles 56
long bones 30
scalenes 56
labrum 39
longissimus 84
splenius capitis 58
I
lacrimal bone 31
lotus 79
splenius cervicis 58
iliac crest 86
lateral 18
lower torso muscles 86–95
sternocleidomastoid 56 nerve, sciatic 26
iliocostalis 84
lateral collateral ligament (LCL) 46
lumbar spine 32–33 lung 26
nerve root 26
iliopsoas 86
lateral flexion 21
lymphatic system 24
nervous system 26
ilium 36
lateral movement 20
humerus 34 hyoid 34 hyperextension 20
iliacus 86
L
natarajasana 71
autonomic 26
Index
117
central 26
pivot joint 37
rotation 20, 21
functions of 30
parasympathetic 26
planes of movement 16–17
external see lateral
mineral homeostasis 30
peripheral 26
coronal plane see frontal plane
internal see medial
movement 30
somatic 26
lateral 21
protection 30
sympathetic 26
frontal plane 16, 18
medial 20
storage 30
sagittal plane 16, 18
rotator cuff muscles 60, 62
support 30
O
transverse plane 17, 18
occipital bone 31
plank 52
S
olecranon 34
plantar flexion 22, 24
sacral spine 32–33
one-leg royal pigeon 99
plow 97
sacroiliac (SI) joint 44
origin site 54
posterior 18
sacrum 32 saddle joint 37
P
posterior cruciate ligament (PCL) 46
padmasana 79
posterior pelvic tilt 22
sagittal plane terms 18
paired muscles 54
prasarita padottanasana 103
lateral 18
palatine bone 31
prime mover 50
medial 18
pancreas 24
pronation 21
sartorius 102
paraspinals see erector spinae
prone 18
scalenes 56
parietal bone 31
protraction 22
scapula 34
parivrtta trikonasana 17
proximal 18
scapulothoracic joint 42
parsvottanasana 111
psoas 86
scorpion 23
paschimottanasana 51
psoas major 86
seated forward bend 51
patella 30
psoas minor 86
seated twist 21, 57
patellar tendon 102
pubic symphysis 44
semimembranosus 106
patellofemoral joint 46
pubis 36
semitendinosus 106
pectineus 108
pyramid 111
serratus anterior 76
pectoralis major 74
sagittal plane 16, 18
sesamoid bones 30
pectoralis minor 76
Q
short bones 30
pelvic joints 44
quadratus lumborum 88
shoulder 19, 34
acetabulofemoral joint 44
quadriceps 102
shoulder joints 42
pubic symphysis 44
rectus femoris 102
acromioclavicular joint 42
sacroiliac (SI) joint 44
vastus intermedius 102
glenohumeral joint 42
pelvic muscles 96
vastus lateralis 102
scapulothoracic joint 42
“deep 6” 98
vastus medialis 102
sternoclavicular joint 42
gluteals 96
shoulder muscles 60
skeleton 28–47 appendicular 34 axial 31 skull 31 soleus 106 sphenoid bone 31 spinalis 84 spine 32–33 cervical 32 lumbar 32 thoracic 32 splenius capitis 58 splenius cervicis 58 sprain 39 staff posture 43 standing forward bend 16, 107 sternoclavicular joint 42 sternocleidomastoid 56 sternum 34 stomach 24 strain 39 subscapularis 60 superficial 18 superior 18 supination 21 supine 18 supraspinatus 60 supta padangusthasana 73
gluteus maximus 96
R
deltoid 60
supta virasana 90
gluteus medius 96
radius 34
infraspinatus 60
synarthrosis joints 37
gluteus minimus 96
reclining hand-to-toe pose 73
levator scapula 64
synergist 50
piriformis 98
reclining hero 90
rhomboids 64
synovial joints 37
tensor fasciae latae 100
rectus abdominis 90
rotator cuff muscles 60, 62
systems of the body 24–27
pelvic tilt 22
rectus femoris 102
subscapularis 60
cardiovascular 24
anterior pelvic tilt 22
renal system 26
supraspinatus 60
circulatory see cardiovascular
posterior pelvic tilt 22
reproductive system 26
teres minor 60
digestive 24
pelvis 36
respiratory system 26
side plank 45
endocrine 24
peroneal brevis 110
retraction 22
variation 21, 94
excretory see digestive
peroneal longus 110
revolved triangle 17
sirsasana 59
exocrine see integumentary
phalanges 34
rhomboids 64
skeletal system 28–47
immune see lymphatic
piriformis 98
ribs 34
blood cell production 30
integumentary 24
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The Yoga Anatomy Coloring Book
lymphatic 24
diaphragm 78
transverse plane terms 18
vastus lateralis 102
muscular 49–111
erector spinae 84
inferior 18
vastus medialis 102
nervous 26
external obliques 94
superior 18
renal 26
iliacus 86
trapezius 80
ventral see anterior
reproductive 26
iliocostalis 84
tree 47
respiratory 26
internal obliques 94
triceps brachii 68
skeletal 24–47
latissiumus dorsi 82
urinary see renal
T tadasana 15, 25, 27 talus 36 temporal bone 31 tendons 39 Achilles 106 patellar 102 tensor fasciae latae 100 teres major 82 teres minor 60
longissimus 84 lower torso muscles 86–95 pectoralis major 74 pectoralis minor 76 psoas 86 psoas major 86 psoas minor 86 quadratus lumborum 88 rectus abdominis 90 serratus anterior 76 spinalis 84
vertebral discs 39 virabhadrasana I 92 virabhadrasana II 16, 21, 75
U
visvamitrasana 21, 94
unilateral movement 21
vomer bone 31
ulna 34
vrishchikasana 23
up dog 66 upper arm muscles 66–71 upper torso muscles 74–85 urdhva mukha svanasana 66 urinary system see renal system
vrksasana 47
W warrior I 92
ustrasana 86
warrior II 16, 21, 75
utkatasana 76
Western anatomical position 15, 25, 27
uttanasana 16, 107 utthita hasta padangusthasana 109
thoracic spine 32–33
teres major 82
tibia 36
transverse abdominis 92
tibialis anterior 104
trapezius 80
tibial tuberosity 102
upper torso muscles 74–85
tibiofemoral joint 46
tortoise 81
V
torso muscles 74–95
transverse abdominis 92
vasisthasana 45
core muscles 86
transverse plane 17, 18
vastus intermedius 102
utthita parsvakonasana 38 utthita trikonasana 20, 100
wide-legged forward bend 103 wrist 34
X xygomatic bone 31 xyphoid process 90
119
Pose Index Sanskrit adho mukha svanasana 55
halasana 97
urdhva mukha svanasana 66
adho mukha vrksasana 19
janu sirsasana 64
ustrasana 86
ardha chandrasana 35
kurmasana 81
utkatasana 76
ardha matsyendrasana 21, 57
malasana 104
uttanasana 16, 107
bakasana 68
natarajasana 71
utthita hasta padangusthasana 109
balasana 88
padmasana 79
utthita parsvakonasana 38
bhekasana 82
parivrtta trikonasana 17
utthita trikonasana 20, 100
bhujangasana 84
parsvottanasana 111
vasisthasana 45
chaturanga dandasana 52
paschimottanasana 51
virabhadrasana I 92
dandasana 43
prasarita padottanasana 103
virabhadrasana II 16, 21, 75
dhanurasana 61
sirsasana 59
visvamitrasana 21, 94
eka pada rajakapotasana 99
supta padangusthasana 73
vrishchikasana 23
garudasana 20, 40
supta virasana 90
vrksasana 47
gomukhasana 63
tadasana 15, 25, 27
 
English bow 61
half lord of the fishes see seated twist
scorpion 23
camel 86
half moon pose 35
seated forward bend 51
chair 76
handstand 19
seated twist 21, 57
child’s pose 88
headstand 59
side plank 45
cobra 84
head-to-knee pose 64
side plank variation 21, 94
cow face 63
king dancer 71
staff posture 43
crow 68
lotus 79
standing forward bend 16, 107
down dog 55
mountain 15, 25, 27
tortoise 81
eagle 20, 40
one-leg royal pigeon 99
tree 47
extended hand-to-toe pose 109
plank 52
up dog 66
extended side angle 38
plow 97
warrior I 92
extended triangle 20, 100
pyramid 111
warrior II 16, 21, 75
four-limbed staff posture 52
reclining hand-to-toe pose 73
wide-legged forward bend 103
frog 82
reclining hero 90
garland 104
revolved triangle 17
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The Yoga Anatomy Coloring Book
About the Author Kelly Solloway is a born-and-raised Jersey girl. She has been practicing yoga since 2001 and teaching since 2003. In 2007, in an effort to escape from the rat race and finally reach the cheese, she decided to quit her day job to go to massage school with the hopes of earning a living as a yoga teacher and massage therapist. It was in massage school that she discovered her love for anatomy. She soon realized that once you get a better understanding of how the body is put together and moves around, the asana practice becomes that much deeper and more profound. And at the same time
very visceral and real. She currently teaches public and private yoga classes at Yoga Synthesis, run by Raji Thron, her beloved teacher, in Ramsey, New Jersey, and teaches anatomy in teacher-training programs. She also runs her own Gentle Restorative Teacher Trainings, workshops, and classes and continues to share her love of yoga and anatomy in the northern New Jersey area. Kelly holds a bachelor’s degree in sociology. She is a registered 500 E-RYT yoga teacher and is a licensed practicing massage therapist.
About the Illustrator Samantha Stutzman is an artist and medical illustrator based in Grand Rapids, Michigan. She studied human anatomy at Michigan State’s College of Human Medicine and graduated from Kendall College of Art and Design as the Medical Illustration Excellence Award recipient.
Samantha completed her post-college internship with Thieme Medical Publishers in New York City and then went on to create her one-woman company: Blue Leaf Illustrations LLC. Samantha is skilled with oil, graphite, colored pencil, charcoal, ink, and digital illustration.
Flash Cards As you read and colored your way through this book, I am hopeful that you learned a huge amount of human anatomy that was new to you. And I hope that you will want to continue adding to your knowledge and really get your anatomy down. Now you can test your newfound knowledge! The next sixteen pages are perforated; carefully tear out each page and separate it into four cards. On the front of each card is a yoga asana with the anatomy labeled with letters. First, see if you remember the name of each asana. Bonus points for knowing the English and Sanskrit names! Test your
memory of the anatomy you’ve learned in this book by trying to figure out which muscle or bone is being labeled. The answers are on the reverse side. Carry these cards with you so you can study them while riding on a train or waiting for an appointment. If you struggle with certain poses or areas of the body, go back to those sections, reread them, and study the labels, bones, and muscles you colored. Even after you have mastered the anatomy, review the cards from time to time to refresh your memory and strengthen your understanding of this amazing body that lies just under our skin.
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