Bio-Mechanism and Yoga
What is Flexion in yoga?
In yoga, flexion refers to a movement that decreases the angle between two body parts at a joint, typically resulting in a forward bending movement. For example, in seated forward bend (Paschimottanasana), the practitioner sits with their legs extended forward and then bends forward at the hips, bringing the torso toward the legs, decreasing the angle between the torso and legs. This movement is a flexion of the hips and spine. Other examples of flexion in yoga include forward folds, such as standing forward bend (Uttanasana), and knee-to-chest pose (Apanasana). Flexion can help to stretch and lengthen muscles, increase flexibility, and improve posture and alignment.
What is Extension in yoga?
In yoga, extension refers to a movement that increases the angle between two body parts at a joint, typically resulting in a backward bending movement. For example, in upward-facing dog (Urdhva Mukha Svanasana), the practitioner lies face down with their palms and the tops of their feet on the ground, and then lifts their chest and hips upward, extending the spine and creating a backward bend. This movement is an extension of the spine. Other examples of extension in yoga include camel pose (Ustrasana) and cobra pose (Bhujangasana). Extension can help to strengthen and tone muscles, improve posture and alignment, and increase overall flexibility and range of motion.
What is Abduction in yoga?
In yoga, abduction refers to a movement that takes a body part away from the midline of the body, typically resulting in a lateral movement. For example, in standing forward bend (Uttanasana) with abducted arms, the practitioner stands with their feet hip-distance apart and their arms lifted out to the sides at shoulder height, then bends forward at the hips, bringing their hands to the ground. This movement is an abduction of the arms. Other examples of abduction in yoga include side angle pose (Utthita Parsvakonasana) and warrior II pose (Virabhadrasana II). Abduction can help to stretch and strengthen muscles, increase flexibility, and improve balance and stability.
What is Adduction in yoga?
In yoga, adduction refers to a movement that brings a body part toward the midline of the body, typically resulting in a medial movement. For example, in tree pose (Vrksasana), the practitioner stands on one leg and brings the sole of the opposite foot to rest on the inner thigh of the standing leg, bringing the foot and leg toward the midline of the body. This movement is an adduction of the leg. Other examples of adduction in yoga include bound angle pose (Baddha Konasana) and eagle pose (Garudasana). Adduction can help to stretch and strengthen muscles, improve balance and stability, and increase overall flexibility and range of motion.
What is Supination in yoga?
In yoga, supination refers to a movement of the forearm and hand that results in the palm facing upward or forward. For example, in downward-facing dog (Adho Mukha Svanasana), the practitioner begins on their hands and knees, and then lifts their knees off the ground and straightens their legs, pressing their hands and fingers into the ground with their palms facing downward. From there, the practitioner can turn their hands slightly outward and lift their thumbs slightly, resulting in a slight supination of the hands. Other examples of supination in yoga include holding a yoga block with the palm facing upward and holding a cup of tea with the palm facing forward. Supination can help to improve wrist and forearm strength, flexibility, and mobility.
What is Pronation in yoga?
In yoga, pronation refers to a movement of the forearm and hand that results in the palm facing downward or backward. For example, in plank pose (Phalakasana), the practitioner begins in a push-up position, with their hands directly below their shoulders and their palms facing downward. From there, the practitioner can turn their hands slightly inward, resulting in a slight pronation of the hands. Other examples of pronation in yoga include holding a yoga block with the palm facing downward and holding a tray with the palm facing backward. Pronation can help to improve wrist and forearm strength, flexibility, and mobility.
What is Lateral flexion in yoga?
In yoga, lateral flexion refers to a movement that bends the spine to the side, typically resulting in a stretching or lengthening of the muscles along the sides of the torso. For example, in extended triangle pose (Utthita Trikonasana), the practitioner stands with their feet wide apart and then stretches one arm overhead and bends the torso to the side, creating a lateral flexion of the spine. Other examples of lateral flexion in yoga include gate pose (Parighasana) and side angle pose (Utthita Parsvakonasana). Lateral flexion can help to stretch and lengthen the muscles along the sides of the torso, improve posture and alignment, and increase overall flexibility and range of motion.
What is Medial rotation (internal rotation) in yoga?
In yoga, medial rotation, also known as internal rotation, refers to a movement that rotates a body part inward toward the midline of the body. For example, in pigeon pose (Eka Pada Rajakapotasana), the practitioner begins in a seated position with one leg extended behind them and the other leg bent in front of them, with the foot pointing outward. From there, the practitioner can rotate the bent leg inward, toward the midline of the body, resulting in a medial rotation of the hip joint. Other examples of medial rotation in yoga include seated forward fold (Paschimottanasana) with a rotation of the thighs inward and eagle pose (Garudasana) with a rotation of the arms inward. Medial rotation can help to stretch and strengthen the muscles in the hips, thighs, and upper back, improve posture and alignment, and increase overall flexibility and range of motion.
What is Lateral rotation (external rotation) in yoga?
In yoga, lateral rotation, also known as external rotation, refers to a movement that rotates a body part outward away from the midline of the body. For example, in seated spinal twist (Ardha Matsyendrasana), the practitioner begins in a seated position with their legs extended in front of them and then bends one knee, placing the foot on the ground outside of the opposite thigh. From there, the practitioner can rotate the torso and reach the opposite arm across the body, resulting in a lateral rotation of the spine. Other examples of lateral rotation in yoga include reclined pigeon pose (Supta Kapotasana) with a rotation of the hips outward and warrior II pose (Virabhadrasana II) with a rotation of the front leg outward. Lateral rotation can help to stretch and strengthen the muscles in the hips, thighs, and upper back, improve posture and alignment, and increase overall flexibility and range of motion.
What is Elevation in yoga?
In yoga, elevation refers to a movement that lifts a body part upward, away from the ground or away from the midline of the body. For example, in mountain pose (Tadasana), the practitioner stands with their feet together and lifts their arms overhead, resulting in an elevation of the arms and shoulders. Other examples of elevation in yoga include upward-facing dog (Urdhva Mukha Svanasana) with a lift of the torso and head away from the ground, and handstand (Adho Mukha Vrksasana) with a lift of the entire body away from the ground. Elevation can help to improve strength, flexibility, and mobility in the muscles of the arms, shoulders, and core, as well as improve overall balance and body awareness.
What is Depression in yoga?
In yoga, depression refers to a movement that lowers a body part downward, toward the ground or toward the midline of the body. For example, in chair pose (Utkatasana), the practitioner bends their knees and lowers their hips, resulting in a depression of the hips and thighs toward the ground. Other examples of depression in yoga include downward-facing dog (Adho Mukha Svanasana) with a depression of the head and torso toward the ground, and seated forward fold (Paschimottanasana) with a depression of the torso toward the legs. Depression can help to stretch and strengthen the muscles of the legs, back, and shoulders, as well as improve overall flexibility and range of motion. It can also help to release tension and promote relaxation in the body and mind.
What is Dorsiflexion in yoga?
In yoga, dorsiflexion refers to a movement that involves flexing the ankle joint, pulling the toes and the top of the foot upward toward the shinbone. For example, in warrior II pose (Virabhadrasana II), the front foot is often dorsiflexed, with the toes pointing up and the heel pressing into the ground. Other examples of dorsiflexion in yoga include upward-facing dog (Urdhva Mukha Svanasana), where the tops of the feet are pressed into the ground, and extended hand-to-big-toe pose (Utthita Hasta Padangusthasana), where the lifted leg is dorsiflexed with the toes pointing up. Dorsiflexion can help to strengthen the muscles in the lower leg and foot, improve flexibility and range of motion in the ankle joint, and promote better balance and stability in standing poses.
What is plantar flexion in yoga?
In yoga, plantar flexion refers to a movement that involves pointing the toes and the foot downward, away from the shinbone. For example, in downward-facing dog (Adho Mukha Svanasana), the feet are often plantar flexed, with the heels reaching toward the ground and the toes pointing downward. Other examples of plantar flexion in yoga include standing forward fold (Uttanasana), where the feet are pressed into the ground with the toes pointing forward, and reclining hero pose (Supta Virasana), where the feet are pointed and the toes are flexed. Plantar flexion can help to stretch and strengthen the muscles in the calves and ankles, improve flexibility and range of motion in the ankle joint, and promote better balance and stability in standing poses.
What is Eversion in yoga?
In yoga, eversion refers to a movement that involves turning the sole of the foot outward, away from the midline of the body. Eversion is the opposite movement of inversion, which involves turning the sole of the foot inward. For example, in warrior II pose (Virabhadrasana II), the back foot is often everted, with the sole of the foot turning outward and the heel pressing into the ground. Other examples of eversion in yoga include tree pose (Vrikshasana), where the lifted foot is everted and placed on the inner thigh of the opposite leg, and triangle pose (Trikonasana), where the front foot is everted and the back foot is slightly inverted. Eversion can help to improve flexibility and range of motion in the ankle joint, strengthen the muscles in the foot and ankle, and improve overall balance and stability in standing poses.
Define Inversion in yoga?
In yoga, inversion refers to any pose or movement that involves the body being upside down, with the head below the heart. Inversions are a common part of many yoga practices and can range from gentle, beginner-friendly poses like downward-facing dog (Adho Mukha Svanasana) and supported shoulder stand (Salamba Sarvangasana) to more advanced poses like headstand (Sirsasana) and handstand (Adho Mukha Vrksasana). Inversions can offer a wide range of benefits for the body and mind, including increased circulation, improved digestion and immunity, reduced stress and anxiety, and increased focus and mental clarity. Inversions can also be challenging and require proper alignment, strength, and balance, so it is important to practice them under the guidance of a qualified teacher and to listen to your body’s limits and needs.
What is Protraction in yoga?
In yoga, protraction refers to a movement that involves moving a body part forward or away from the midline of the body. This movement is commonly used to describe the movement of the shoulder blades away from the spine, in a forward or rounded position. For example, in plank pose (Phalakasana), the shoulders may be protracted, with the shoulder blades moving away from the spine and the upper back rounding slightly. Other examples of protraction in yoga include cat pose (Marjaryasana), where the shoulders are protracted as the upper back rounds, and cobra pose (Bhujangasana), where the shoulders are protracted as the chest lifts away from the ground. Protraction can help to stretch and strengthen the muscles in the chest and shoulders, improve posture, and create more space and mobility in the upper back. However, overuse or excessive protraction can also lead to muscle imbalances and contribute to poor posture and shoulder dysfunction.
What is Retraction in yoga?
In yoga, retraction refers to a movement that involves pulling a body part back toward the midline of the body. This movement is commonly used to describe the movement of the shoulder blades toward the spine, in a backward or retracted position. For example, in plank pose (Phalakasana), the shoulders may be retracted, with the shoulder blades pulling toward the spine and the upper back lengthening slightly. Other examples of retraction in yoga include cow pose (Bitilasana), where the shoulders are retracted as the chest lifts and the shoulder blades pull toward the spine, and locust pose (Salabhasana), where the shoulders are retracted as the chest and arms lift away from the ground. Retraction can help to strengthen and stabilize the muscles in the upper back and shoulders, improve posture, and prevent or alleviate shoulder dysfunction. However, excessive or incorrect retraction can also lead to tension and strain in the neck and shoulders, so it is important to maintain proper alignment and listen to your body’s needs during practice.
What is Circumduction in yoga?
In yoga, circumduction refers to a movement that involves moving a body part in a circular motion around a joint, creating a cone-shaped movement. This movement can be performed in all planes of motion (sagittal, frontal, and transverse) and involves a combination of flexion, extension, abduction, and adduction. For example, in warrior II pose (Virabhadrasana II), the front leg may move in a circumduction motion as the knee bends and straightens, and the leg moves forward and back and side to side. Other examples of circumduction in yoga include arm circles, leg circles, and hip circles. Circumduction can help to increase joint mobility, flexibility, and range of motion, as well as improve proprioception and spatial awareness. However, it is important to move mindfully and with control, especially when performing more dynamic or complex movements, to avoid injury and maximize the benefits of the practice.