Yogalondon Lecture 4 The Trunk and the Spine

Bones of the Spine Spinal column forms part of the Axial skeleton with the skull, sternum, rib cage and pelvis. Made up of 33 irregular bones known as vertebrae. 26 individual bones and some fused together. Spinal column has 5 different regions. Coccyx

The Spine Cervical: 7 vertebra. Smallest bones. Thoracic: 12 vertebra. Articulate with the ribs and creates rib cage. Lumbar: 5 large/thick vertebra of the low back. Sacrum: 5 fused bones. Connect to pelvis. Coccyx: 4 fused bones to form tailbone. Vestigial tail.

Anatomy of the Spine Each vertebra has a body for weight bearing. Each vertebra joins with the next by an intervertebral joint and 2x facet joints. (x3 joints at each vertebral level) The size and shape of each vertebra change along the vertebral column which facilitates varying range and direction of movement.

Anatomy of the Spine

Anatomy of the Spine

Anatomy of the Spine

Anatomy of the Spine http://www.spineuniverse.com/anatomy

Natural curves of the Spine In an adult spine the natural curves are cervical lordosis, thoracic kyphosis lumbar lordosis sacral kyphosis An anterior curve is a Lordosis A posterior curve is Kyphosis. In a fetus and new born the entire spine is curved posteriorly, recreated in child's pose.

Curves of the Spine As a child starts to crawl, walk and run the natural curves develop to create optimum support and balance for good posture. These can become compromised with lack of exercise, poor working posture, weight, disease and ageing. Good reference : Yoga Anatomy pg 28 (2ND ED)

Movement of the Spine Flexion Extension Lateral flexion (side bending) Axial rotation (twisting) Axial extension (elongation) the fifth spinal movement, is defined as a simultaneous reduction of both cervical and lumbar curves, and the overall lengthening of the spine. Restriction limited to 5 degrees axial rotation in lumbar region due to huge transverse processes.

Movement of the Spine Lateral Flexion Flexion/Extension

Movement of the Spine Axial Rotation

Movement of the Spine Axial Elongation

Muscles of the Back Trapezius, Rhomboids, Levator Scapulae. Latissimus Dorsi, Teres Major Erector Spinae: Multifidus/Rotatores: Revise actions and locations of muscles using next slides.

Muscles of the Back

Muscles of lower Back Quadratus Lumborum. Described as the loin or waist muscle. Laterally flexes the spine and aids lateral stability.

Muscles of the upper Chest Serratus Anterior: protracts scapula, reaching forward for something. Pectoralis major: gives shape to upper chest. Influences shoulder to body. Main climbing muscle, pulls body to a fixed arm.

Muscles of the Abdomen Rectus Abdominus: muscle that attaches chest to pelvis. Flexes the spine and stabilises the pelvis in walking. Internal /External obliques: Support abdominal wall. Contraction of one side alone bends laterally to that side and rotates the other. Transversus Abdominis: Deep postural muscle.

Pathology: Scoliosis and Kyphosis S or C shaped curvature of the spine. Can be born with it or it can develop over time.

Pathology: Crossed syndrome Implications for the body: Muscle, bone, ligament, tendon, nerve, tissue. Posture, movement, yoga practice.

Postures to demonstrate trunk and spine pg 159 Narvasana (Boat) Spine neutral- to maintain neutral curves, spinal extensors and psoas and abdominals working concentrically and eccentrically. Gravity and weight distribution key factors.

Mahamudra The Great Seal Janu Sirsasana

Ardhra Matsyendrasana Half Lord of the fishes

Urdhva Dhanurasana Upward Bow Pose Matsyasana Fish Pose

Tadasana Mountain Pose

Reading for next session 5 Anatomy colouring book: Pg 13-23 Yoga Anatomy 2nd ed. pg 216/217 (dhanurasana), pg 190/195 (sarvangasana)