ANATOMY STUDIES FOR YOGA TEACHERS
  • HOME
  • ONLINE STUDY
  • ABOUT US
  • STUDENT RESOURCES
    • The ASFYT Series >
      • ASFYT-1 >
        • Orientation for Home-Study Students
        • S1 Intro to Kinesiology >
          • S1 Quiz
        • S2 Overview of the Skeletal System >
          • S2 Quiz
        • S3 Classification of Joints >
          • S3 Quiz
        • S4 Leg Ankle Foot >
          • S4 Quiz
        • S5 Hip Thigh Knee >
          • S5 Quiz
        • S6 Pelvis >
          • S6 Quiz
        • S7 Shoulder Girdle and Arm >
          • S7 Quiz
        • S8 Elbow Forearm Wrist Hand >
          • S8 Quiz
        • S9 Axial Skeleton (Bones) >
          • S9 Quiz
        • S10 Axial Skeleton (Joints) >
          • S10 Quiz
        • S11 Bone Lab
        • S12 Massage Moves for Yoga Teachers I (Shiatsu-Based)
        • Final Exam (ASFYT-1)
      • ASFYT-2 >
        • M1 Overview of Muscular System >
          • M1 Quiz
        • M2 Muscles of the Leg >
          • M2 Quiz
        • M3 Muscles of the Thigh >
          • M3 Quiz
        • M4 Muscles of the Pelvis >
          • M4 Quiz
        • M5 Muscles of the Shoulder and Arm (Part 1) >
          • M5 Quiz
        • M6 Muscles of the Shoulder and Arm (Part 2) >
          • M6 Quiz
        • M7 Muscles of the Forearm >
          • M7 Quiz
        • M8 Muscles of the Posterior Trunk and Neck >
          • M8 Quiz
        • M9 Muscles of the Anterior Trunk and Neck >
          • M9 Quiz
        • M10 Roles of Muscles >
          • M10 Quiz
        • M11 Neuromuscular System and PNF Stretching
        • M12 Massage Moves for Yoga Teachers (Myofascial-Based)
        • Final Exam (ASFYT-2)
      • ASFYT-3 >
        • K1 Seated Postures
        • K2 Sun Salutation Postures (Part 1)
        • K3 Sun Salutation Postures (Part 2)
        • K4 Side Facing Standing Poses
        • K5 Forward Facing Standing Poses
        • K6 Balancing Postures
        • K7 Prone Backbends
        • K8 Core Strengthening Postures
        • K9 Inversions
        • K10 Supine Backward Bends
        • K11 Hip Openers
        • K12 Seated Forward Bends
    • Short Course (for RYT200)
    • Printing and Saving Quiz Results

The ASFYT Blog

Yoga anatomy related articles and videos for yoga teachers and movement professionals seeking to learn more about functional anatomy, biomechanics, common injuries and the anatomy of yoga asana.

Anatomy of Asana: Keeping the Knees Safe in Virasana

7/21/2017

0 Comments

 
Picture
Virasana, Hero's pose, is a classic yoga posture that can serve as a  stretch for the quadriceps and top of the feet, as a resting position between more active asanas, or as a great alternative to other seated postures for pranayama and meditation. However, there's a bit of controversy over the alignment of the feet. Should they point straight back? Or angle outward a bit, as illustrated in the attached image?

In the following video, which was shot during a recent ASFYT course in NYC, Jason makes the case for the latter by showing with the bones how maintaining a straight line along the anterior tibia through the top of the foot helps prevent rotation of the tibia relative to the femur and preserves a healthy alignment between the femoral and tibial condyles. Please note that the video doesn't really dive into some of the other common concerns in Virasana, such as how much medial rotation is healthy (too much can cause compression in the hip joints and varies from one person to the next), or how to modify for tightness in the quadriceps or top of the feet using blocks and blankets. However, in general we're fans of preventing compression in the joints, being comfortable, and using props... as you'll see in the video. Enjoy, and let us know your thoughts in the comments!

For additional reading, be sure to check out the following articles by Roger Cole:
  • Keep the Knees Healthy in Virasana
  • 10 Tips for Practicing Virasana Safely​
0 Comments

The Back Foot in warrior 1

8/5/2016

11 Comments

 
A common instruction in Virabhadrasana 1 is to ground the outer edge of the back foot. However, if this instruction is coupled with the cue to wrap the outer back thigh forward it can create rotational torque at the knee joint and stress the ACL (anterior cruciate ligament). The ACL attaches from the underside of the femur (posteriorly) to the topside of the tibia (anteriorly), and has two main functions: 1) to prevent hyperextension of the knee, and 2) to prevent excessive rotation between the femur and tibia when the knee is flexed. It's important for a flexed knee to be able to rotate a little bit, as this is what allows a person to pivot and change direction when walking. However, when the knee is straight the ACL becomes taught to prevent hyperextension. If a rotational force is applied to a straight knee, the already taught ACL will be overly stressed, potentially leading to pain within the knee and over-stretching of the ligament that causes subsequent instability in the joint.

In the above video we offer alternative cues for the back foot, leg and thigh that help prevent rotational torque and keep the knee safe.
11 Comments

Hands-On Assists: Ankle-to-Knee & Gomukhasana

8/12/2015

0 Comments

 
Picture
In both Agnisambhasana (Firelog pose, or Ankle-to-Knee pose) and Gomuhkasana (Cow-Faced pose), one of the key anatomical factors is that the thighs need to laterally/externally rotate in order to keep the knees safe.  If the thighs don't laterally rotate enough in these postures then the medial condyle of the femur will dig into the medial meniscus of the knee and overstretch the lateral collateral ligament (for a more detailed overview of this, be sure to check out the video Keeping the Front Knee Safe in Pigeon). A great hands-on assist in both postures is to manually press the outer thighs down to help facilitate the lateral rotation.  For more flexible people, you can also deepen the stretch in these postures by adding a little bit of your body weight to the top of their pelvis to increase anterior tilt.  Check out the video to see these assists, and then practice them with a friend or in class!


Read More
0 Comments

What's the Deal with the Knee and the Heel

12/30/2014

9 Comments

 
PictureIs it "unsafe" for the knee to go past the heel?
One of the things that I always used to freak out about when teaching was seeing someone's knee go past their heel during Warrior 2, because I was initially taught that it could be dangerous for the knee.  And I've heard that sentiment repeated in other yoga classes by countless other yoga teachers.  But is it really unsafe?  If so, then why do we allow the knee to travel forward of the heel in Malasana?  When preparing to kick up into handstand?  For that matter, what about when we climb up or down stairs, or squat in front of the refrigerator?  What's the deal with the knee and the heel? 


Read More
9 Comments

Keeping the Front Knee Safe in Pigeon

8/18/2013

6 Comments

 
Picture
When coming into pigeon pose, if a student is unable to laterally rotate the thigh at the hip joint sufficiently they may inadvertently overstretch the ligament on the outside of their knee (the LCL) and/or compress the soft tissue on the inside of the knee (the medial meniscus).  In the video below we explore how this might happen, and offer a few suggestions that can remedy the issue.


Read More
6 Comments

    RSS Feed

    Categories

    All
    Anatomical Terms
    Anatomy For Yoga
    Anatomy Of Asana
    Audio
    Bony Compression
    Coupled Movements
    Cross Training
    Cross-training
    Dhanurasana
    Downward Facing Dog
    Forearm Stand
    Group Discussion
    Hands On Assists
    Hands-On Assists
    Hip Opening
    Injuries
    Injury Prevention
    Interviews
    Knee Safety
    MUSCLES
    Quadriceps
    Revolved Chair
    Revolved Triangle
    Scapulocostal Joint
    Scapulohumeral Rhythm
    Shoulder Impingement Syndrome
    Shoulder Joint
    Triangle Pose
    Trikonasana
    Twisting
    Twists
    Upward Facing Dog
    Video
    Virasana
    Warrior 1
    Warrior 2

    Archives

    August 2017
    July 2017
    January 2017
    December 2016
    October 2016
    September 2016
    August 2016
    July 2016
    January 2016
    September 2015
    August 2015
    June 2015
    January 2015
    December 2014
    October 2014
    August 2014
    April 2014
    February 2014
    September 2013
    August 2013
    August 2010


NAVIGATION

About Us
Blog
Student Resources
Picture

Contact Us


REFUND POLICY
TERMS OF SERVICE
PRIVACY POLICY
  • HOME
  • ONLINE STUDY
  • ABOUT US
  • STUDENT RESOURCES
    • The ASFYT Series >
      • ASFYT-1 >
        • Orientation for Home-Study Students
        • S1 Intro to Kinesiology >
          • S1 Quiz
        • S2 Overview of the Skeletal System >
          • S2 Quiz
        • S3 Classification of Joints >
          • S3 Quiz
        • S4 Leg Ankle Foot >
          • S4 Quiz
        • S5 Hip Thigh Knee >
          • S5 Quiz
        • S6 Pelvis >
          • S6 Quiz
        • S7 Shoulder Girdle and Arm >
          • S7 Quiz
        • S8 Elbow Forearm Wrist Hand >
          • S8 Quiz
        • S9 Axial Skeleton (Bones) >
          • S9 Quiz
        • S10 Axial Skeleton (Joints) >
          • S10 Quiz
        • S11 Bone Lab
        • S12 Massage Moves for Yoga Teachers I (Shiatsu-Based)
        • Final Exam (ASFYT-1)
      • ASFYT-2 >
        • M1 Overview of Muscular System >
          • M1 Quiz
        • M2 Muscles of the Leg >
          • M2 Quiz
        • M3 Muscles of the Thigh >
          • M3 Quiz
        • M4 Muscles of the Pelvis >
          • M4 Quiz
        • M5 Muscles of the Shoulder and Arm (Part 1) >
          • M5 Quiz
        • M6 Muscles of the Shoulder and Arm (Part 2) >
          • M6 Quiz
        • M7 Muscles of the Forearm >
          • M7 Quiz
        • M8 Muscles of the Posterior Trunk and Neck >
          • M8 Quiz
        • M9 Muscles of the Anterior Trunk and Neck >
          • M9 Quiz
        • M10 Roles of Muscles >
          • M10 Quiz
        • M11 Neuromuscular System and PNF Stretching
        • M12 Massage Moves for Yoga Teachers (Myofascial-Based)
        • Final Exam (ASFYT-2)
      • ASFYT-3 >
        • K1 Seated Postures
        • K2 Sun Salutation Postures (Part 1)
        • K3 Sun Salutation Postures (Part 2)
        • K4 Side Facing Standing Poses
        • K5 Forward Facing Standing Poses
        • K6 Balancing Postures
        • K7 Prone Backbends
        • K8 Core Strengthening Postures
        • K9 Inversions
        • K10 Supine Backward Bends
        • K11 Hip Openers
        • K12 Seated Forward Bends
    • Short Course (for RYT200)
    • Printing and Saving Quiz Results
Live Chat Support ×

Connecting

You: ::content::
::agent_name:: ::content::
::content::
::content::