Effects of Yoga on Muscloskeletal Systems

1. Ghantali Mitra Mandal
Diploma in Yoga Education # 22
MUSCULOSKELETON SYSTEM

2. Skeletal System
• Framework of the Body
• Supports the Softer Parts of Body
• Supports the Muscles
• Protects Vital Organs
• Helps in Movement of Body Parts/ Body
• Gives definite Shape to Body
• Helps to Take Particular Position

3. Skeletal System
• Consists of Bones & Articulations
• Production of Red Blood Cells in the Bone
Marrow of Long Bones -
2.5 million RBCs Every Second
• Storage of Calcium & Phosphate in Bones-
Keep Dynamic Balance of These Minerals
in Bones & Blood

4. Human Body
• Divided in Two Parts
• Central Body:-
Head & Trunk
• Attachment to the Trunk
Upper Extremities – Arms
Lower Extremities - Legs

5. Skeletal System
• Axial Skeleton
• Skull
• Vertebral Column & Rib
Cage
(12 Pairs of Ribs &
Sternum)
• Appendicular Skeleton
• Shoulder Girdle
• Upper Limbs
• Pelvic Girdle
• Lower Limbs

6. Axial / Appendicular Skeletal System

7. Bones
• Very Hard Substance
• Composition – Calcium & Phosphorus
• Bone Marrow is a Soft Core of Bones (where
Blood Cells are Produced)
• Supplied with Nerves, Blood Vessels,
Lymphatic Vessels

8. Bones
• Four Types Based on Shape.
• Shape Reflects Function
• Long : Provide Leverage
• Flat : Provide Protection & Place for
Attachment of Broad Muscles
• Short : Weight Bearing
• Irregular : Weight Bearing and also Restricted
Movement

9. Flat Bones

10. Long Bones

11. Short Bones

12. Irregular Bones

13. Joint or Articulation
• A Point Where Two Bones or A Bones and
Cartilage Contact Each Other
• Various Shapes Depending on Requirement of
Stability or Mobility

14. Fibrous Joint
• Articulating Bones
Held Very Close to
Each other by Fibrous
Connective Tissue
• Very Limited or No
Movement Permitted
• Joint Between
Skull Bones, Ulna &
Radius, Tibia & Fibula

15. Cartilaginous Joint
• Joining Material is
Cartilaginous Tissue
• No Movement or Slight
Movement
• First Rib & Sternum

16. Synovial Joint
• Space Between
Articulating Bones
• Allows Movement
• Articular Capsule
Encloses Joint Cavity
• Cartilage in Between
the Two Bones
• Outer Fibrous Layer
Prevents Dislocation
• Synovial Fluid Secretion
in Inner Membrane of
Capsule

17. Synovial Joint
• Gliding Joint
• e.g. Carpels & Tarsal
Bones

18. Synovial Joint
• Hinge Joint
• Movement Similar to
Hinge
e.g. Knee or Elbow

19. Synovial Joint
• Pivot Joint
• Similar to Rotation
around a Pivot
e.g. – Joint Between 1st
Vertebra (Atlas) & 2nd
Vertebra (Axis)

20. Synovial Joint
• Ellipsoid Joint
• Semicircular Movement
e. g. Wrist Joint

21. Synovial Joint
• Ball & Socket Joint
• Rotation Possible in a
Large Angle
• e.g. Hip Joint, Shoulder
Joint

22. Synovial Joint
• Saddle Joint
Biaxial Joint
Allows Movement in
Two Axis
e.g. Base of the Thumb

23. Shoulder Girdle
• Set of Bones Which
Connects Arms to the
Axial Skeleton on Each
Side
• Clavicle & Scapula
Bones

24. Pelvic Girdle
• Bones which Provide
Connection to Lower
Limbs.
• Formed by Hip Bones
and Sacrum on the Rear
Side

25. Rib Cage
• Made Up of 12 Pairs of
Ribs
• Articulated with
Vertebrae at the Back
and Sternum in the
Front
• Provide Protection to
Lungs & Heart

26. Vertebral Column (Spine)
• Consists of 33 Vertebrae
• Divided in 4 Parts
• Cervical – 7
• Thoracic – 12
• Lumber – 5
• Sacral – 5 (fused)
• Coccygeal – 5 (fused)

27. Vertebral Column (Spine)

28. Vertebral Column (Spine)
• When Viewed from Side Appears in Double S
Shaped Curve
• Curves in Cervical & Lumber Region -
Lordosys
• Curves in Thoracic & Sacro-coccygeal Region –
Kyphosys

29. Vertebral Column
• Curves Increase Strength of Spine
• Maintain Balance in Upright Posture
• Absorb Shocks & Jerks During Walking,
Running, Jumping

30. Vertebral Column (Spine)
• Between Vertebral
Bodies -
Intervertebral Disk
• Long & Short Muscles
Mobilise & Stabilise the
Spine
• Strong Skeletal Muscles
Connect Vertebral
Column to Soulder &
Pelvic Girdle

31. Vertebral Column
Movements of Vertebral Column
• Forward Bending - Flexion.
• Backward Bending - Extension.
• (R) side bending - (R) Flexion.
• (L) side bending - (L) Flexion.
• (R) side turning -(R) Rotation.
• (L) side turning - (L) Rotation

32. Examples of Disk Problems

33. Effect of Yoga Practices
• Asanas Focused on Vertebral Column - Keep
Inter-vertebral Disks Healthy
• Normal Curvatuer of Vertebral Column
Maintained
• Stimulus in Form of Stretch of Muscles
Tendons Help in Bone Remodeling Thus Helps
To Prevent Osteoporosis

34. Effect of Yoga Practices
• Various Asanas Help to Keep Joints Healthy
and Mobile
• Yogic Breathing Helps in Maintaining Flexibility
of Ribs
• Shavasana Helps in Relaxing Joins and Muscles
• Meditative Posture Helps to Maintain Normal
Spinal Curve & Proper Blood Circulation

35. Muscular System
• Locomotion & Movement
• Posture Formation & Maintain a Posture
• Assistance in Blood Circulation/ Respiration
• Protection & Support to Viscera
• Generate Force & Work byConverting
Chemical Energy to Mechanical Energy
• Many other functions like
Digestion, Defecation, Process of Child Birth

36. Muscular System
• Voluntary
Muscles
- Skeletal Muscles
• Involuntary
Muscles
- Smooth Muscles
- Cardiac Muscles

37. Skeletal Muscles
• Muscles Attached to Skeleton
• Composed of Elongated Several Thread-like
Muscle Fibers, are Striated
• Supplied with Blood Vessels & Nerve Fibers
• Finely Controlled by Neuro-Muscular
Coordination

38. Skeletal Muscles
• Adequate Nerve Impulse from Motor Area of
Cerebral Cortex Initiates Movement
• Nerve Impulse Causes Chemical Changes &
Muscle Contracts (conversion of Chem Energy
to Mechanical Energy)
• Sensors Located in Muscle Spindles & Tendon
Organs

39. Skeletal Muscles
• Sensors Send Info To Brain About State of
Muscle i.e. Contracted or Stretched
• Stretch Reflex Protects Extreme Contraction or
Stretch
• Stretch Reflex Helps in Maintaining Posture

40. Skeletal Muscles
• Movements Possible in Skeletal Muscles:
Flexion, Extension, Abduction, Adduction &
Rotation in Two Directions

41. Body Movements

42. Skeletal Muscle - Based on Movement
• Flexors
• Extensors
• Abductors
• Adductors
• Synergistic Muscles

43. Skeletal Muscles
Other Important Skeletal Muscles
• Diaphragm
• Abdominal Recti Muscles
• Pelvic Floor Muscles

44. Diaphram
• Divides Thoracic & Abdominal Cavities
• Principle Muscle for Respiration
• Voluntarily Controllable to Some Extent
• Exerts Gentle Pressure on Abdominal Parts in
Every Breathing Cycle
• Diaphragmic Breathing Extends the
Movement of Contraction & Relaxation

45. Diaphragm

46. Abdominal Recti Muscle
• Protects & Supports Visceral Parts & Hold
Them in Respective Position
• Vertically placed in anterior abdomen with
tendinous bands horizontally
• Strong and Helps Vigorous Actions - Flexion

47. Abdominal Recti Muscle Diag

48. Pelvic Floor Muscles
• Support Visceral Organs Against Gravity

49. Muscle Tone
• Adequate Tone (Tension) required for Muscle
Activity
• It Existes Even at Rest Condition
• Regulation of Tone Done by Cerebral Cortex &
Cerebellum. Emotions Affect Muscle Tone

50. Muscle Tone
• Hypotonic Condition-
Muscle Tone is Inadequate Below Required
Level
• Strong Emotions like Disappointment,
Depression, Fear etc. can Reduce Muscle Tone
• Person Becomes Inactive & Sluggish
• If Continued for Long Time May Lead to Low
BP, Lack of Confidence, Inferiority Complex et.

51. Muscle Tone
• Hypertonic Condition -
• Strong Emotions Like Happiness, Love, Anger,
Hatred Increase Muscle Tone.
• Person Becomes Hyperactive
• Person May Suffer From High BP, Insomniia,
Unsteadiness etc.

52. Muscle Contraction
• Isometric (Static) Contraction–
Length Constant, Tension Alters
• Isotonic Contraction –
Tension Constant, Length Alters

53. Muscle Contraction
• Isotonic (Dynamic) Contraction –
Increase in Stamina & Flexibility
Increase in Heart Rate only if Done for a
Long Time
Easy Mobility
Produces More Heat
Perspiration is More
Energy Expenditure is Less

54. Muscle Contraction
• Isometric (Static) Contraction
Increase in Heart Rate & BP
Helps in Maintaining Steady Posture
Increase in Strength of Muscle
Produces Less Heat Than Isotonic Contraction
Perspiration is Less
Energy Expenditure More Than Isotonic

55. Involuntary Muscles
Smooth Muscles
• Appear spindle shaped without striations
• Function entirely without conscious control
Controlled by autonomic nervous system
• Contract & Relax Very Slowly
• Contraction Very Powerful & Can Remain in
Contracted State for Long Time
• Can Stretch without Developing Tension

56. Involuntary Muscles
• Contd..
• Outer Longitudinal Layer Covers Inner Circular
Layer
• Contraction of these Layers Pushes Food Bolus
Ahead
• Form part of the wall of all the tubes & ducts
• Perform involuntary functions like digestion,
excretion, circulation, reproduction etc

57. Smooth Muscle Diag

58. Smooth Muscle
Cardiac muscle
• Continuous muscle mass forms the heart.
• Straited like skeletal muscle.
• Involuntary like smooth muscle.
• Contraction are maintained by cardiac
pacemaker
• Affected by emotions and stress.

59. Effects of yoga practices
;ksx lk/kuseqGs?kMwu;s.kkjs ifj.kke
1)Yama & Niyams ¼;e fu;e½: Lead to calm mind .
Emotions & tensions affect the muscle tone .
Calm mind normalises the muscle tone & posture.
2)Asanas & Mudras ¼ vklu eqnkz½:
• If asanas are done in relaxed way , muscle tone is
corrected. Emotions & muscle tone are closely
related.Hence asanas lead to balancing of emotions.
(P.Y.S definition of asanas must be followed for better
results).
• Increase in neuromuscular co-ordination ¼eTtk Luk;fod
leUo;½.

60. Effects of yoga practices(contd.)
3)Selection of practice ¼lk/kusph fuoM½:
• Hypertonicity ¼vfrrk.k½- More relaxative practices.
• Hypotonicity ¼ dehrk.k½- Dynamic & preparatory
practices.
• Cultural asanas – Muscles become supple &
stable.
• Meditative & relaxative asanas –induce
relaxation in all skeletal muscles.

62. Effects of yoga practices (contd.)
4)Mudras and bandhas. ¼eqnzkvkf.k ca/k½
• Create positive and negative pressure inside.
• Maintained with ease & comfort.
• Tone up smooth muscles due to change in
pressure.
• Voluntary muscles control involuntary muscles.
5)Kriyas: ¼’kq)hfØ;k½
Uddiyan,agnisar,nauli.
• Tone up & strengthen abdominal recti and
diaphragm.

63. varjax lk/kuk
ÁR;kgkj] /kkj.kk] /;ku
• Long term effects on mind & body.
• Regular practice over a period of time increases-
1)Flexibility 2)Strength 3)Endurance 4)Stamina.
• Programming can be changed, it must be
changed
l rq nh?kZdkyuSjar;ZlRdkjklsforks n`<Hkwfe%AA PYS AA
• Tratak ,Prayer & Omkar also bring about peace,
attitue of faith & Total surrender.

64. varjax lk/kuk
ÁR;kgkj] /kkj.kk] /;ku
• Long term effects on mind & body.
• Regular practice over a period of time increases-
1)Flexibility 2)Strength 3)Endurance 4)Stamina.
• Programming can be changed, it must be
changed
l rq nh?kZdkyuSjar;ZlRdkjklsforks n`<Hkwfe%AA PYS AA
• Tratak ,Prayer & Omkar also bring about peace,
attitue of faith & Total surrender.

65. Important Points
• Body Alignment
• Differiantial Relaxation
• Joint Alignment
• To Achieve Equillibrium