Yoga Anatomy: Understanding the Muscle System
Understanding the role of muscles can be overlooked in our practice and understanding of yoga, yet beneath the asanas is a complex interplay of muscles, joints, and connective tissues that allow us to move the physical form.
Whether you’re a seasoned yogi or just beginning your journey, delving into the anatomy of muscles will help deepen your practice and enhance your awareness of the physical body.
Let’s explore how understanding the role of our muscles in yoga can lead to a more profound sense of mindfulness and embodiment of our practice.
Before we dive into the specifics of yoga, let’s lay the foundation with a brief overview of muscle anatomy.
Muscles are movement engines responsible for everything from a simple stretch to a challenging inversion.
They are composed of muscle fibers, which contract or relax when signaled from the brain to move.
Muscles are dependent on the nerves which supply them. For our brain to move our body, it has to convert the electrical signals of the brain into physical movement.
This is done through the motor neurons. Nerves carry motor neurons, which stimulate sensory reactions in the muscles.
That is why when a nerve becomes damaged, paralyzed, or severed, a muscle will lose movement because it can no longer receive the signals from the brain telling it to move.
Mechanics of movement – Joints & soft tissues
Muscles are the power force of movement in the body, but first, it is essential to understand the body’s moving parts; for this, we must look at the joint.
A joint is the meeting of 2 bones and the origin of movement. However, a joint cannot move without muscles, ligaments, and tendons.
Ligament
Fibrous tissue joining bone to bone
Tendon
Fibrous tissue joining muscle to bone.
The fibrous tissue of the tendons attaches muscles to bones. When the muscles contract, they pull on the tendons, which in turn pull on the bones, creating movement in the joints. The soft tissues also support and stabilize the skeletal system.
Types of Muscle
There are more than 600 muscles in the human body. Muscles make up around 40%—50% of body weight and are responsible for all movement in the physical body. From breathing to walking and speaking, all action in the physical world results from muscle movement.
There are three types of muscles:
Smooth muscles
Smooth muscles are involuntary muscles that stretch and maintain tension. They are found in the walls of internal organs, such as the digestive system and airways. Smooth muscle contractions are triggered by impulses that travel through the autonomic nervous system to the smooth muscle tissue. The contractions of the smooth muscles happen subconsciously.
Cardiac muscles
The cardiac muscles are automatic muscles that contract in response to cardiac conduction. They are only found in the myocardium and contract to make the heartbeat. The contractions of the cardiac muscles happen subconsciously.
Skeletal muscles
Skeletal muscles are consciously controlled muscles responsible for movement. They are attached to bones and contract to create movement. Skeletal muscles are the only consciously controlled muscles; they are what we see and feel.
To understand movement through yoga, we want to look primarily at the Skeletal muscles.
Generating movement
Most muscles do not work alone but act as a synergistic team. Muscles generate movement through contractions, meaning they shorten and pull on tendons and bones to generate movement.
Muscles are often arranged in teams; one muscle works as the prime mover or agonist, the other as the antagonist, and smaller muscles work as stabilizing synergists. When one muscle contracts, the other relaxes. For example, in a bicep curl, the bicep contracts while the tricep relaxes. Synergist muscles that help stabilize and support movement. An example of a bicep curl would be the smaller muscles of the arm, the brachioradialis, and the brachialis.
Agonist/ prime mover
Primary muscle(s) generating movement
Antagonist
Muscle doing the opposing action to the agonist.
Synergists
Supporting and stabilizing muscles.
Muscle contractions
There are three different ways a muscle can contract, and understanding these is essential when utilizing strength and maintaining safety in a posture. Understanding precisely what is happening in the mechanics of a posture can also facilitate more depth in physical practice.
Types of muscle contractions
- Concentric – Shortening contraction
- Isometric – Stabilized contraction (the muscle is working but doesn’t change length)
- Eccentric – Lengthening contraction
In chaturanga, for example, the biceps are concentrically contracted, the core is isometrically contracted, and the triceps are eccentrically contracted.
Understanding which muscles are involved in postures and in which engagement will protect the longevity of your practice by establishing safe, efficient, and effective movement.
Functions of the muscles
While the primary function of the skeletal muscles is to generate movement, this is not the only function. All muscles play a crucial role in the harmony of the physical body.
The five functions of muscles
- Movement: As discussed above, the primary function of the skeletal muscles is motion. Muscles engage around a joint in conjunction with the soft tissues to govern movement. As stated above, some muscles work in teams, while others, such as the diaphragm, work alone.
- Stabilizing: Skeletal muscles also help to stabilize, maintain, and support movement.
- Thermogenesis: Muscles produce body heat.
- Support: Muscles support soft tissue like the abdominal wall and pelvic floor.
- Guard Entrance and Exits: Muscles are also involved in swallowing, digestion and
Deepening understanding of muscle systems
The body has five major muscle groups; this is important to consider in an asana practice regarding engaging, strengthening, and building flexibility. The major muscle groups to consider are:
- Chest
- Back
- Arms & Shoulders
- Core/ abs
- Legs & Buttocks
While it is important to remember that the body functions as a whole rather than individual parts, it is worth taking some time to understand the interworking of each muscle group above to find more physical depth in asana practice.
Anatomy and Asana
Understanding muscles in yoga is not just about anatomy; it’s about cultivating a deeper awareness of the body-mind connection and moving with intention and mindfulness on the mat. By exploring the role of muscles in yoga practice, we can enhance our physical strength, flexibility, and stability, fostering inner harmony and balance. As you continue your yoga journey, may you find joy and inspiration in the intricate dance of muscles and movement.
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