1. The Pelvic Girdle and Lower Limb
Yogalondon Lecture 3
The Pelvic Girdle and Lower Limb

2. Pelvic Girdle
The pelvis is formed by 2 innominate bones that meet in the anterior aspect to form the symphysis pubis.
The 2 innominate bones meet the sacrum in the posterior aspect to form the sacroilliac joints (x2)
These articulations form a ring of bone to create a bowl for the internal organs for protection.
Pelvic alignment is
vital for correct
weight bearing and
standing postures.

3. Pelvis and Hip
Each innominate bone is formed by 3 fused bones, ilium (ASIS, sticky out bits), ischium (sitting bones) and pubis.
The socket in the pelvis is called the acetabulum and together with the proximal end of the femur creates the hip joint.

4. The Hip Joint Ball and Socket Joint. (Femur and Acetabulum)
- Articulates in the hip socket, with slight inward curve that aligns the body vertically with the knee and ankle. This is fundamental to the centre of gravity and key to standing posture.
- Stabilised by very strong ligaments
Movements:
Flexion,
Extension,
Abduction,
Adduction,
Internal Rotation
External Rotation.

5. X ray image of the pelvis and Hips

6. The Pelvis
The female pelvis is wider, for child bearing and has a definite pubic arch.
As the pelvis is wider in women it could be argued that a wider stance eases standing poses.
Male pelvis is heavier and stronger than female. ?

7. Muscles of the Pelvic Girdle
Iliopsoas
Extends from the lower back, interior pelvis and attach to femur
Flexor of the hip
What does iliopsoas tightness limit ?

8. Importance of this muscle ?
Piriformis
Lies deep and extends from sacrum to femur.
Laterally/externally rotates the hip.
Importance of this muscle ?

9. Muscles of the upper leg
Hamstrings: found at the back of the leg (3parts)
Originate at the ischium of the pelvis insert on the tibia.
Flexes the knee, extends the hip, and externally rotate the knee.
Tightness in hamstrings can affect spine curvature.
Quadriceps: found on front of thigh ( 4 parts)
The 4 parts of the quadriceps combine to form the patellofemoral tendon.
Vastus group: extend the knee
Rectus femoris: extends knee and flexes hip
Rectus Femoris:
Part of the quadriceps muscle on the front of the thigh. Flexes the hip and also extends the knee. 2 joint muscle

10. Hip Abductors and Adductors
Tensor fascia latae/ ITB
Extends from ilium to ITB and then to tibia
Flexes, internally rotates and abducts the hip
Adductors ( +Sartorius, +Gracilis)
The Adductor muscle group consists of 3 muscles
Extends from the ischium to the femur
Adduct, externally rotate and extends the hip
Gluteus Group (Maximus/Medius/Minimus)
Extends from ilium to femur and into the ITB (iliotibial band)
Extends and externally rotate the hip

11. Muscles of the Hip joint

12. The knee joint

13. The Knee Joint Largest joint in the body
3x Bones – 2x Joints
Largest joint in the body
Hinge joint (complex) Condylar
Synovial Joint
Articulation between the distal end of femur and tibia.
Articular surfaces covered with cartilaginous discs called meniscus. (medial and lateral)
Stabilised by strong ligaments.
Medial and Lateral collateral ligaments,
Anterior and Posterior Cruciate Ligaments.
The patella forms the patellofemoral joint.

14. Ligaments around the knee

15. Muscles of the Lower Leg
Gastrocnemius
gives shape to the back of the lower leg and forms Achilles tendon.
Plantaflexes the ankle and assists in flexion of the knee. ( Standing on tip toes )
Soleus
lies underneath gastrocnemius.
Plantaflexes the ankle, works to keep upright posture.
Tibialis Anterior
Dorsiflexes the ankle.

17. Ankle and Foot Ankle: Hinge Joint 7 tarsus bones.
Foot: 5 metatarsals. 14 phalanges to create toes
The ankle and foot provide the body with both a mobile platform & rigid lever
Movement: Dorsiflexion, Plantaflexion,
Combined movement with the foot producing: Supination & Pronation (inversion & eversion).

18. Ankle and Foot

19. Plantar Arch of the foot
Arches of the foot are maintained by
boney structure
plantar muscles
ligaments.
Helps support the body weight.
Weakness or fatigue of muscles can alter arch and foot posture ( flat feet). High arches can be caused by muscular and fascia tightness.
Plantar fascia covers sole of foot and contributes to the formation of the arches.

20. Plantar Fascia & Arches

22. Plantar fasciitis Common form of heel pain.
Can be caused by overuse, walking
on uneven surfaces, tight calf muscles
or over pronation of the foot.
Not an inflammatory condition as once thought but a degeneration
of collagen fibres in the
plantar fascia.
Improves with stretching.

23. Poses- Paschiamottanasana Seated Forward bend

24. Paschimottanasana Lower Limb Hip: Flexion and adduction
Knee: Extension
Ankle: Dorsiflexion
Passive stretching of hamstrings. Tightness in back of leg and pelvis can cause restriction.

25. Uttanasana Standing Forward Bend
Is there a difference
to Paschiamottanasana ?

26. Setu Bandhasana Bridge Pose

27. Setu Bandhasana Bridge Pose
Lower Limb
hip extension, adduction, and internal rotation
knee flexion
ankle dorsiflexion
Upper Limb
scapula adduction, downward rotation, elevation;
glenohumeral joint external rotation, extension, adduction;
elbow flexion; forearm supination;
wrist extension (dorsiflexion).

28. Padmasana Lotus

29. reading for next session 4
Pages 4, 5 and 10 anatomy colouring book
Pages in yoga anatomy edition 2
Revise for 12 question
mini test on lower limb.