Yoga Key Muscles

Gluteus Maximus GLOOteus MAKsimus

Gluteus Medius

Purvottanasana The gluteus maximus contracts in this asana. Its external rotation componentis counteracted by contraction of the gluteus medius anterior fibers , tensor fascia lata and adductor group. Accentuate this by pressing down the ball of the foot. Utthanasana The gluteus maximus stretches in this and other asanas flexing the trunk and hips. The gluteus medius presents a medium-sized, fan-shaped muscle located forward of the gluteus maximus, which partially covers it. The gluteus medius...

Erector Spinae Muscles

Erector Spinae

Extends, laterally flexes, and assists in rotation of vertebral column. The laterally placed erector spinae and the deeper quadratus lumborum contract to twist the back and lift the kidney region in poses such as marichyasana III. The erector spinae and quadratus lumborum lift and straighten the spine in tadasana. Open chain contraction of the quadratus lumborum draws the ribs downward during respiration. The erector spinae muscles are the prime movers in the back bend purvottanasana. Combine...

Joint reaction forces

Joint Reaction Forces Knee

Every action has an equal and opposite reaction. Muscular contraction and gravity create opposing forces across the joint surfaces, known as joint reaction forces. It is important to spread these forces over the greatest possible joint surface area. Joint congruency refers to the fit of a joint's articular surfaces. A joint is congruent when its surfaces fit together perfectly. Movement out of congruency focuses stress on a small surface area. A large force focused on a small area of articular...

Sternocleidomastoid sternoklidoMAStoid

Sternocleidomastoid Muscle Yoga

Bilateral contraction Flexes neck forward and draws chin downward. Unilateral contraction Rotates and tilts head to face opposite side. Closed chain contraction lifts ribcage during The sternocleidomastoid contracts, drawing the head forward to the sternum in padmasana. This action lifts the ribcage, accentuating jalandhara bandha. The lower side sternocleidomastoid contracts in utthita trikonasana, lengthening the upper side sternocleidomastoid and turning the head.