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Eccentric Downward movement of joint. Tension is produced when the muscle lengthens. Concentric Upward movement. Tension is produced when the muscle shortens. Causes joint movement. When you move in and out of a pose, you are likely using concentric and eccentric contractions
This is a contraction in which movement does not take place, because the tension generated by the contracting muscle exceeds the load on the muscle. This occurs when you use your muscles to successfully push or pull an object Isometric contractions are very common in yoga, particularly when poses are held for several breaths. Thus, when you hold any pose, the contractions are likely isometric.
This happens without oxygen, fuel comes from muscle storage and is short, highly intense and burns fat directly. Example is weightlifting. More fast twitch muscle fibres are produced for strength. It increases lactic acid tolerance for endurance. It increases glycolysis, ATP, CP and creatine.
This takes place with oxygen where carbohydrate and oxygen are used as fuel for the first two minutes after which fat is burned. These are lower intensity activities. More fat for energy is used and leads to a better ability to burn fat. Blood vessels increase and become bigger to accommodate the oxygen being used. It changes the composition of muscle fibers which contract slower and at a lower intensity. Aerobic activity increases this type one muscles which increases endurance and performance. Aerobic activity increases mitochondria which improved the aerobic capacity of muscles.
The greater your aerobic capacity, the longer your muscles can function without fatiguing or burning out. Type IIa fibers have more potential for increased aerobic capacity, whereas Type IIb fibers produce the highest energy forces within the quickest window of fatigue.
Slow-twitch, or Type I muscle fibers, are skeletal muscle fibers that slowly contract. Slow-twitch muscle fibers support everyday actions, like standing from a seated position and maintaining normal posture. Sun Salutation can be the respective hatha yoga style
Hamstring muscles are in the back of the thigh, starting at the hip and inserting to the knee. The three hamstring muscles are: Biceps femoris, closest to the outside of your body. The function of this hamstring is to flex your knee, extend the thigh at your hip and rotate your lower leg from side-to-side when your knee is bent. Semimembranosus, closest to the middle of your body. This hamstring flexes your knee joint, extends your thigh at your hip and offers medial rotation for your hip and lower leg. Semitendinosus, between the semimembranosus and the biceps femoris. The function of this hamstring matches that of the semimembranosus.
The quadriceps are a group of muscles present on the front of the thigh. They consist of four distinct muscles: the rectus femoris, the vastus lateralis, the vastus intermedius, and the vastus medialis. They are responsible for extending the leg and helping with movements such as walking and jumping.
Vital capacity (VC) is the maximum amount of air a person can inhale after a maximum exhalation. It is equal to the sum of inspiratory reserve volume, tidal volume, and expiratory reserve volume.
The pleura fluid itself has a slightly adhesive quality that helps draw the lungs outward during inhalation rather than slipping round in the chest cavity. In addition, pleural fluid creates surface tension that helps maintain the position of the lungs against the chest wall.
The transfer of gases between an organism and the external environment in either direction. It occurs by diffusion across a concentration gradient and includes the exchange of oxygen and carbon dioxide in respiration and photosynthesis. Successful gaseous exchange requires a large surface area, as is provided by the alveoli of the lungs and the leaves of plants.
Moving the scapula toward the spine, also called scapular adduction or pulling the mandible backward. When you draw your shoulder blades together, it’s a retraction, and when they are apart, it’s protraction. With protraction, you can think about cat pose or plank, you want to pull the shoulder blades away from each other. For retraction think about cobra pose, lifting the chest as the shoulder blades draw in to touch.
Explain term Protraction, in compare with asana movement. Moving the scapula away from the spine, also called scapular abduction or jutting the mandible forward. When having understood this action, it can be easily applied in poses like Phalakasana (Plank Pose), Uttanasana (Standing Forward Fold Pose), Paschimottanasana (Seated Forward Fold Pose), and some similar poses where although the shoulders are away from the ears, the shoulder blades move away from each other.
Explain term Lateral rotation (external rotation), in compare with asana movement. Lateral rotation is rotating away from the midline. An external rotation is when the head of the femur, or thigh bone, moves outwards from our centre line. These are poses we do a lot in a yoga class: warrior 2, triangle pose, extended side angle pose, tree pose, half-moon pose… and of course seated poses such as cross-legged or lotus and any of those leg variations including pigeon pose.
Explain term Medial rotation (internal rotation), in compare with asana movement. Medial rotation is rotating toward the midline. Medial rotation is a term describing a specific anatomical motion. The term medial in anatomy refers to moving closer to the median plane, or central vertical divider, of the body. Thus, a medial rotation is the movement of a limb or muscle group toward the center of the body. Internal (medial) Rotation – as if the fronts of the inner thighs are moving towards each other – Hero’s pose when sitting between the heels.
Lateral flexion is a movement that bends the body to the right or left side. It helps to open up the side-body, strengthens the obliques, and is helpful in increasing flexibility of the spine. Lateral flexion also opens up the ribcage, helping to expand the lungs and aid in deeper breathing. As with spinal flexion and extension, there is potential to compress the lower back when moving into lateral flexion. It is therefore important to create length (axial extension) before bending the body to the side.
Turning the palms of the hands downward, or walking on the inside edge of the foot. Pronation describes a rotational movement of the forearm that results in the palm facing posteriorly (when in the anatomic position). Supination describes the motion of turning the palm anteriorly
Turning the palms of the hands upward, or walking on the outer edge of the foot. Supine means lying in a faceup position. It is the opposite of prone, which is lying face down. Similarly, supination means to turn a hand, foot, or limb upward, whereas pronation refers to turning them downward.
Adduction of a joint makes a body part move towards the midline of the body. For instance, adduction happens when we move the thigh toward or beyond the midline of the body. It’s what you might refer to as “squeezing the inner thighs.” Coming into Garudasana or Eagle pose is an example of hip adduction.
Abduction of a joint makes a body part move away from the midline of the body in the anatomical position. For instance, abduction is the term used for the movement made, and not for the position of the hands at a particular point. Same goes with the legs: Moving of the legs away from the midline, as one spreads one’s legs out to any possible degree is known as abduction of the legs.
Extension is an increase in the angle of a joint. Extension of a joint makes a body part move in a backwards direction. (The knee joint is the only exception to this rule where flexion moves the lower leg backwards and extension moves the lower leg forwards.). Spinal extension is a movement that lengthens the spine upwards (axial extension) and backwards. Otherwise known as backward bends (or simply backbends) in yoga, spinal extension stretches and strengthens the spine, particularly opening up the thoracic spine and the muscles of the chest and shoulders.
Flexion of a joint makes a body part move in a forward direction from the anatomical position. Flexion is a movement that brings the spine down and forward towards the legs, and typically stretches the posterior chain. In yoga practice, spinal flexion is another way to refer to forward bends. Cat pose and Child’s pose are postures where the spine is in flexion, and mostly rounded.
Bursae are small fluid-filled sacs that reduce friction between moving parts in your body’s joints. Elbow bursitis is inflammation or irritation of the bursa (shown in blue) in your elbow.
Fascia is made up of sheets of connective tissue that is found below the skin. These tissues attach, stabilize, impart strength, maintain vessel patency, separate muscles, and enclose different organs.
A ligament is a fibrous connective tissue that attaches bone to bone, and usually serves to hold structures together and keep them stable.
A tendon is a fibrous connective tissue that attaches muscle to bone. Tendons may also attach muscles to structures such as the eyeball. A tendon serves to move the bone or structure.
Cartilage is the main type of connective tissue seen throughout the body. It serves a variety of structural and functional purposes and exists in different types throughout our joints, bones, spine, lungs, ears and nose
This is a contraction in which movement does take place, because the tension generated by the contracting muscle exceeds the load on the muscle. This occurs when you use your muscles to successfully push or pull an object. Example: From Hasta utthatasana to padahastasana and bridge to chakrasana. In this pose, muscle extend and then shorten while bending.
This is a contraction in which no movement takes place, because the load on the muscle exceeds the tension generated by the contracting muscle. This occurs when a muscle attempts to push or pull an immovable object. Example: Plank pose. In this pose the muscles are working, but not actively changing lengths.
Anaerobic is performed in the absence of oxygen at a maximal intensity that can only be sustained for a short period of time due to the build up of lactic acid, e.g. sprinting. This happens without oxygen, fuel comes from muscle storage and is short, highly intense and burns fat directly. On the other hand, With the hatha yoga practice, you move your body slowly, deliberately using appropriate breathing into different poses that challenge your strength and flexibility, while at the same time focusing on relaxation and mindfulness.
Aerobic exercise is performed in the presence of oxygen at a submaximal intensity over a prolonged period of time, e.g. rowing. Yoga is necessary to control and regulate breath, which is related to prana flow. Aerobics puts pressure on your joints and can increase the risk of joint injuries. On the other hand, yoga strengthens the bones and joints.
Anaerobic is performed in the absence of oxygen (It uses carbohydrate and minimal oxygen) at a maximal intensity that can only be sustained for a short period of time due to the build-up of lactic acid, e.g. sprinting. This happens without oxygen, fuel comes from muscle storage and is short, highly intense and burns fat directly. Example is weightlifting.
Aerobic yoga is a style of yoga in which the asanas — yoga postures — are sequenced together much faster than they ordinarily would be, in order to get the heart pumping and offer cardiovascular benefits. This takes place with oxygen where carbohydrate and oxygen are used as fuel for the first two minutes after which fat is burned. These are lower intensity activities. Dynamic sequences of Sun Salutation can be regarded as aerobic exercises.
Fast twitch muscle fiber (type -2), with hatha yoga practices. These are designed for anaerobic exercise and produces large amount of force in a very short time, as they fatigue easily. Performers in power events tend to have a high percentage of fast twitch muscle fibres. Example, Vinyasa
slow twitch muscle fiber (type -1), with respective hatha yoga style. A type of muscle fibre associated with aerobic work. It produces a small force over a long period of time: high resistance to fatigue. It is suited to endurance-based activities, e.g., marathon running. Example, traditional hatha yoga (Sivananda & Iyengar)
The motor neurons release a chemical, which is picked up by the muscle fibre. This tells the muscle fibre to contract, which makes the muscles move. Neurons carry messages from the brain via the spinal cord. These messages are carried to the muscles which tell the muscle fibre to contract, which makes the muscles move.
major skeletal muscles. Coracobrachialis Biceps brachii Quadriceps femoris Triceps brachii Anconeus Pronator teres Flexor carpi radialis Palmaris longus Thyroarytenoid Rotatores
general benefits of hatha yoga practices on respiratory system. Practice of hatha yoga which is a combination of asanas (physical postures) and Pranayama (Yogic breathing exercises) provides a sense of equilibrium to the body, mind and soul and is vital for the smooth functioning of the respiratory system.
Why we should breathe in nose, why not in mouth. Nose breathing is more beneficial than mouth breathing. Breathing through your nose can help filter out dust and allergens, boost your oxygen uptake, and humidify the air you breathe in. Mouth breathing, on the other hand, can dry out your mouth. This may increase your risk of bad breath and gum inflammation.
Breathing not only provide your body with necessary oxygen, but it also removes the waste like carbon dioxide. To get rid of carbon dioxide, your blood delivers it to the capillaries surrounding your alveoli. In the alveoli, the carbon dioxide moves into the lungs, where it leaves the body when you exhale.
