Yoga Anatomy: How Learning about Force Couples Can Teach You about Your Muscles
Sometimes it’s hard to remember all the muscles, bones, and joints. Even if, as yoga teachers, we hone in on learning just the muscles, that can be daunting too. We know alignment and action words, but it’s really important to understand muscles, their actions, and generally where they are. I won’t harp on teachers in my trainings to remember every single-origin and insertion point however it is important to know where the muscle is, generally the origin and insertion, and what it does primarily (extra credit if you know other functions it has too!)
Usually, when yoga teachers learn anatomy, they learn the muscles one by one, if at all. (I know many teachers who have said learning about the muscles was not really part of their training!) This can be hard because it means we’re learning the information in the absence of a meaningful framework, so we often forget the details.
One way to learn muscles is to learn them in terms of the muscles that work together and also the muscles that do opposing things. This is part of learning the relationship between muscles. In the case of muscles that perform the same function, those muscles are called a “force couple” because they work together to exert force on a limb to move it in some way. Another term often used is “synergists” because they work in “synergy” to create the movement.
Learning muscles in this format can be helpful for yoga teachers because it makes a little more sense and provides a context for what you’re learning. Also, you can easily start to see how the movement the pair creates applies to certain poses so know you’re also learning the muscles in poses as well.
How Muscular Synergy Works in Yoga Practice
I’ll just share two examples to give you an idea. First, let’s look at hip extension in Urdhva Mukha Svanasana (Upward-Facing Dog Pose):
In this pose, we have two muscles that work together to create hip extension. (There are more but these are two of them). The two we’ll explore are gluteus maximus and the hamstrings complex:
Another force couple that work to flex the hips are the iliopsoas; and the rectus femoris, part of the quadriceps group of muscles:
You can see that because both rectus femoris and iliopsoas are on the front of the body when they contract, they are going to flex the hip, i.e., bend at the hip joint so that the femur lifts anteriorly. The gluteus maximus and hamstrings are on the back of the body, so when they contract, they will extend the hip joint, i.e., draw the femur bone back posteriorly.
So, as you head into your learning of anatomy, see if learning muscles in this way is helpful.
Reprinted with permission from BareBones Yoga.
Karen Fabian E-RYT, CPT, has a background in rehabilitative medicine and healthcare through her clinical work as a social worker, rehabilitation counselor, and in a variety of health care business settings over a 20-year span. Her passion for anatomy has informed her teaching since she began in 2002, particularly in the classes, workshops, teacher trainings and programs she offers. She earned her CPT, Certified Personal Trainer certification through the National Association of Sports Medicine (NASM) in May 2017, and her Corrective Exercise Certificate through NASM in 2019. (www.barebonesyoga.com).
Karen has her B.S. in Rehabilitation Counseling from Boston University and her Master’s in Health Care Administration from Simmons College. She is an Experienced Registered Yoga Teacher, a Yoga Alliance Continuing Education Provider and she trains teachers via her two premier programs, The Blueprint Learning Program, and The Bare Bones Yoga Teacher Mentorship Program.
She lives in Boston.
Also, read...
Muscular Superheroes: Agonists, Antagonists, Synergists and Stabilizers
Mar 11 – Dr. Nolan Lee, DC, E-RYT, CES
3 Types of Pain in the Butt and What To Do About Them (PLUS, Free Online Yoga Video!)
Feb 01 – By: Olga Kabel
Related courses
Somatic Yoga for Fascial Unwinding
With James Knight
Need an Energy Makeover? How Yoga Can Help You Boost Vitality
With Olga Kabel
Keys to Finding Inner Strength: A Yogic Wisdom Path to Developing Greater Resilience
With Arielle Schwartz
Recent articles
Create Mobility in the Upper Body With Puppy Pose Yoga 2.0
Mar 27 – Leah Sugerman, E-RYT 500, YACEP
Yoga for Cancer Survivors: Keys to Improving Wellbeing and Managing Lingering Side Effects
Mar 22 – Eva Norlyk Smith, Ph.D.
Better Balance in Yoga: It’s Not Just Tree Pose
Mar 20 – Ellen Saltonstall C-IAYT, E-RYT 500
Categories
Upcoming courses
Somatic Yoga for Fascial Unwinding
With James Knight
Need an Energy Makeover? How Yoga Can Help You Boost Vitality
With Olga Kabel
Recent articles
Almost there...
Sorry, we couldn't find anything...
Yoga Practice Tips
Create Mobility in the Upper Body With Puppy Pose Yoga 2.0
Puppy Pose, also known as Uttana Shishosana or sometimes called Anahatasana, is a great…
Mar 27 – Leah Sugerman, E-RYT 500, YACEP
Yoga for Cancer
Yoga for Cancer Survivors: Keys to Improving Wellbeing and Managing Lingering Side Effects
As detection and treatment modalities improve, more and more people are surviving cancer or…
Mar 22 – Eva Norlyk Smith, Ph.D.
Yoga Practice Tips
Better Balance in Yoga: It’s Not Just Tree Pose
“Balance is associated with longevity because it requires keeping your brain and nervous system’s…
Mar 20 – Ellen Saltonstall C-IAYT, E-RYT 500