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The Anatomy of Yoga

Therese M. Pope | May 27, 2008

Pulled In Different Directions

Your yoga teacher instructs you to move into Downward Facing Dog pose; however, you don’t understand what muscles you are actually working. She then tells you to plant your feet and hands firmly on the mat, while lengthening your spine and hanging your head in a relaxed manner.

When you attempt Downward Facing Dog pose, you may feel pulled in a different directions but aren’t sure what muscle groups are being stretched or strengthened. By deciphering the muscles used in these poses, you’ll better understand how yoga is helping your body to both stretch and strengthen at the same time.

Yoga Poses and the Muscle Groups

Here is an anatomical overview that will help clarify what muscles are stretched and what muscles are strengthened. When you know what muscle groups you are using, you can bring better focus to these muscles (especially when you are breathing in and out of tightness or tension in specific muscles).

Stretching helps increase circulation to the muscles and joints, and increases flexibility and range of motion. Strengthening puts a small amount of strain on the muscle in a way it is not used to receiving (which isn’t harmful to muscles). As a result, muscle strength and mass are built. Also, bone strength and the body’s metabolism are increased.

Standing Poses:

Standing Forward Fold Pose– The quadriceps are strengthened, and the hamstrings and lower back are stretched.
Chair Pose – The leg muscles (quadriceps, hamstrings and calves), torso and chest area are strengthened. Ankles and shoulders are stretched.
Tree Pose – Calves and hamstrings are strengthened and the quadriceps are stretched.
Warrior I Pose – Quadriceps and hamstrings are strengthened while the pelvis is stretched.
Triangle Pose – Quadriceps and waist are strengthened while the adductors (inner thigh muscles), hamstrings and hip joints are stretched.

Sitting Poses

Boat Pose – Abdominal muscles, lumbar spine and hips are strengthened while the chest is stretched.
Pigeon Pose – Hip rotators, hip flexors and knee area are stretched.

Back Bend Poses

Bridge Pose – Gluteals and the hamstrings are strengthened while the chest is stretched.
Bow Pose – Chest and shoulder flexors are stretched.

Inverted Poses

Shoulder Stand Pose – Legs and gluteals are strengthened, and the shoulders and neck are stretched.
Downward Facing Dog Pose – Arms and legs are being strengthened while the shoulders, hands, calves and hamstrings are stretched

Prone Poses

Cobra (or Upward Facing Dog) Pose – Spine, wrist, arms and gluteals are strengthened while the chest, shoulders and abdominals are stretched.
Locust Pose – Legs, lower back region and gluteals are strengthened.

Kneeling Pose

Camel Pose – Legs, pelvis and low back region are strengthened. The torso, chest, throat, thighs and shoulders are stretched.

Core Strength

Core strength is derived from the muscles in the following areas of the body: back, abdomen, pelvis and hips. Your pelvic muscles actually stabilize your spine. These cores muscles work together as a unit. When they are weak, your body doesn’t function properly.

Back and hip pain can sometimes be attributed to weak core muscles. In yoga, there is emphasis placed on the core muscle groups because strong core muscles will keep your back and spine healthy (especially as you get older).

The following yoga pose concentrates specifically on strengthening core muscles.

Plank Pose – This pose engages all four layers of the abdominal muscles along with strengthening the overall core.
Side Plank Pose – This pose not only strengthens core stability, but it also strengthens the rotator cuff, wrists and shoulder girdle. It also stretches the obliques.

Don’t Stretch To the Point of Pain

When you practice yoga, you should never stretch to the point of pain. If you experience pain, immediately stop the pose and rest. You can also modify a pose if you feel a pose is too challenging. Stretching should never hurt body. Stretching is meant to calm, soothe and relax both mind and body. Strengthening is an added benefit to the yoga practice. The proof can be seen in the definition and tone of muscles as you continue to practice yoga on a regular basis.

Sources: http://www.thesadhanacentre.com/yoga/articles/core.shtml