ANATOMY TIDBITS
When engaging in physical yoga, movement is typically limited by one of four systems
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Bones. Bone limitations or compression cannot be overcome in this lifetime, and one should never push harder when a bone limitation is stopping movement.
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The Front-Lateral Line, a group of muscles and ligaments extending from the neck to the top of the feet.
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The Back-Lateral Line, a group of muscles and ligaments extending from the occipital to the plantar facia.
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The Myofascial System. The body's thin network of inelastic facia just below the skin.
The tension produced by the Front-Lateral Line, Back-Lateral Linea, and Myofascial system can be relaxed. It may take 10,000 practices of the same asana, but they will generally relax and open over years of a consistent practice. Be patient and do not force the opening.
Certain bodies, especially those of many Asian women, tend to naturally have lose muscular and myofascial systems. This does not make these groups more or less qualified to do yoga, but simply means they will not achieve as long of a journey as those of us who have very tight lines or facia. Most students who have naturally more flexible bodies tend to be weaker and more prone to injuries, so be grateful for your body which does have benefits regardless of its construction. Be patient with your body and do not force opening too quickly or you will injury yourself which will slow your progress and permanently replace good tissue with scar tissue, which is never as strong as original tissue.
Two series of interconnected muscles run from our head to our toes:
BACK LINE
The Back-Lateral Line (BLL) Muscles connect from occipital at the back of the skull, down the back, into the hamstrings, to the calves and into the plantar facia. The Back-Lateral Line become stronger after birth, allow us to sit up and to stand. The back-line limits forward motion and is why many runners with tight hamstrings may fine a forward fold difficult.
FRONT LINE
The Front-Lateral Line (FLL) Muscles extend from the chin to the abs into the quads and the top of the toes. These muscles are some of the first to develop as a fetus and allow us to hold ourselves in a ball.
These systems are a connected group of muscles. Treating plantar fasciitis often involves lengthening the calf muscles. Core stabilization helps the lower back by letting the front lateral line to hold the entire chest upright. A great yoga teacher will understand how these lines work together and not see muscles as independent from the system in which they operate.
The front lateral line and back lateral line are not the only muscles systems. There are also more superficial lines, lateral lines on the sides, spiral lines that is helped via twists, various arm lines, and functional lines, but those lie beyond the scope this discussion. Harvey Deutsch or another well qualified physical therapist can orient interested students more deeply in anatomy.
Between the muscles and the skin lies a thin network of collagen, which has not been studied until recently, called myofascial tissues. Muscle movement pulls on the fascia, the fascia is attached to the periosteum, the periosteum pulls on the bone.
Fascia is a grapefruit like matrix interwoven with nerves and capillaries that that holds muscles, ligaments, bones, lymphatic vessels, blood vessels fat, and organ systems together. While muscle is elastic, fascia is plastic. Facia will slowly stretch and change over time, but strong quick activity will rip facia or cause injury. Myofibroblasts are fascia that can contract.
Edges are important. You are at risk of danger at your edge, but it’s also the best place for growth. Edges involve a tricky balance. Edges are like stress—a little is a good motivator but having too much and being at your edge too often can risk injury and damage. There are many edges: physical, emotional, psychological, and spiritual. Teachers must ask students where they feel tension to understand how to adjust poses and which supporting muscles or ligaments may help a student achieve their desired level of a pose. 47% of resistance in poses is joint capsules, 41% muscle, 10% tendons, and 2% in skin.
Somatic energy refers to emotions being locked into specific parts of the body. For example, an anterior pelvic tilt suggests sympathetic or ego-trophy. A posterior pelvic tilt signifies a strong parasympathetic system.
There are 4 main types of tissue:
1. Nerve tissues, which cannot contract or stress, only flossed
2. Epithelia tissue which is avascular (without blood supply) and has good regeneration capacity
3. Muscle tissue which is the only tissue that stretches. Muscle tissues is closely linked with emotions via the somatic system.
4. Ligaments and tendons. Ligaments have poor blood flow and tendons are even less elastic. All injuries should be met with rest to allow recovery and heavy protein intake.
There are two types of fibers: collagen in skin which is glue and fabric and elastin which is elastic. Connective tissue is mostly collagen. Cartilage is a type of connective tissue. Many types (hyaline, fibrocartilage, and elastic) from nose to discs to ear lobes.
A few cool tidbits that I’ve picked up from my teachers (especially Harvey Deutsch) over time:
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The skeleton is 10% regenerated annually.
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No two heartbeats are the same. Different energy as seen on ECG.
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The male body is 62% water, female still over 50%.
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47% of osteoporosis occurs in spine (20% hips, similar in wrists/knees). Stress builds strong bones. Astronauts lose 1.5% of bone mass per month in space due to lack of stress.
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We are born with 305 bones, but adults have 206 bones as they fuse together.
MEANING OF SOME SPECIFIC YOGA POSES
COURTESY OF ART AND SCIENCE OF RAJA YOGA BY SAWI KRIYANADA
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Cobra: “I rise to meet all obstacles”
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Tree: Become more centered in your sprit not the ego (leg like half lotus). “I am calm.” Hands above heads in tree creates an aura of light to protect you.
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Chadrasana: hands high above head “Strength and courage fill my cells.”
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Padahastasana: “What is in this world can hold me.”
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Trikonasa: “Energy and Joy flood my body. Joy descends upon me.”
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Pachimotanasana: tones nervous and digestive systems. “I am safe. All good things come to me and give me peace.”
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Dhanurasana: “I recall my scattered forces to recharge my spine.”
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Janushirasa: “Waves of harmony flow up my spine.”
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V balance pose: “Within my every breath is infinite power.”
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Backbend: “I am free. I am free.”
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Sethu Bandhasana (Bridge): “I offer every thought as a bridge to divine grace.”
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Halasana: “New consciousness now floods my brain.”
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Saravangasna (shoulder stand): “God’s peace now floods my being.” Make sure there is no bend in the pelvis but the bend is in the neck. It should help to resolve headaches.
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Karnapirasa (ear closure pose): “My boat of life floats lightly on the tides of peace.”
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Chakrasana: “I am awake! Energetic, enthusiastic, recharged.”
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Simhasana (Lion): “I purify my thoughts, my speech, my every action.” Lion can help sore throat.
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Pavanamuktasana (wind freeing): “I release my spinal energy to rise in light.”
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Vajrasana (firm seat on knees): “In stillness I touch my inner strength.” Helps with the stability of the mind.
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Sasamgasuna (Hare pose—bent over, grab feet over head): “I am the master of my energy and of myself.”
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Supta Vajarasana: “Energetic movement or unmoving peace. The choice is mine.”
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Viparita Karani (simple inversion): “Awake, my sleeping powers, awake.” Inversions with fire burn apana, which create more room for prana.
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Sirshasana (headstand): “I am he! I am he! Blissful spirit. I am he.” It centers energy in the frontal lobe. It also helps to decrease headaches.
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Savasana: “I surrender and give all to the hands of peace”
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Siddhasana (like lotus but flex feet on top and don’t bind): “I set ablaze a fire of inner joy.” Gentiles stay between the heels for men. Sitting for 20 minutes makes you more clam.
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Padmasana: “I sit serene, uplifted in thy light.”
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Supta Vajrasan (Camel): “With calm faith, I open to thy light.”
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Ardha Salabhasa (1/2 locus): “I soar upwards on the wings of joy.”
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Ardha Matsyendrasana (1/2 spinal twist): “I radiate love and goodwill to soul friends everywhere.”
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Karshana Dhanurasa (pulling bow): “With shafts of will I will practice the heart of union.”
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Garudasana (Eagle): “At the center of life’s storms I will stand serene.”
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Parvatasana (Lotus with hands up): “My thoughts and energy rise up to touch the skies.”
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Shalabasana (full locust): “I soar upward on the wings of joy.” Energy from the legs to the base of the spine.
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Matsyasana (Fish—can you float on water with it?): “My soul floats on waves of cosmic light.” Directs your energy to the eyebrows.
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Yoga Mudra: “I am Thine, receive me.” Increases your humility. Ego is the back of the head and needs to be released.
Physical guidance from a qualified teacher and in person observation are important to prevent injury. Alignment starts with the base. No struggle in neural alignment. A good teacher will help students line up energy patterns and ensure students use every part of their body but don’t overuse any one part of it. Students should never snap-release out of a pose. This causes injury. Engaging abs and core more is almost always a good idea. Forcing the body is never a good idea. If you need rest, take rest.
