1. The document discusses anatomy, physiology, kinesiology and biomechanics concepts as they relate to yoga practice. It defines terms like the diaphragm, isotonic/isometric contractions, and the sympathetic and parasympathetic nervous systems. 2. Breathing patterns for different yoga poses are outlined, such as exhaling on forward bends and inhaling on backward bends. Muscle fiber types and how they relate to different yoga styles are also explained. 3. Factors affecting blood pressure, cardiac output calculation, and theories of pain and endorphin release are summarized in the context of applying scientific knowledge to yoga.

1. Anatomy, Physiology, Kinesiology & Bio-Mechanism
Answers are given in Blue for all questions.
1) Why yoga student should know about “anatomy and physiology”
To understand mechanisms involved in different yogic practices
with a scientific background
2) Function of diaphragm in respiration.
It is a dome shaped main muscle in our respiratory system, which
is located just below the lungs and heart. It contracts
rhythmically and continuously.Upon inhalation, the diaphragm
contracts and flattens and the chest cavity enlarges. This
contraction creates a vacuum, which pulls air into the lungs.

2. Upon exhalation, the diaphragm relaxes and returns to its
domelike shape, and air is forced out of the lungs.
3) What is the breathing pattern we should adopt for forward
bending asana? Exhalation as it allows us to go deeper into the
forward bend
4) What is the breathing pattern we should adopt for backward
bending asana? Inhalation
5) What is the breathing pattern we should adopt for twisting
asana? Exhalation while moving into twisting and inhale
while coming back to centre/neutral position
6) Explain about slow twitch muscle fiber (type -1), with respective
hatha yoga style.
Slow-twitch muscle fibres are skeletal muscles which are fatigue

3. which is quite intensive.
8) Explain Aerobic hatha yoga
resistant and produce small force over a long period of time. It is
focused on sustained and best suited for endurance-based
activities.
In Hatha yoga, these muscle fibres are used in holding asanas for
longer duration, in Surya namaskaras etc..
7) Explain about Fast twitch muscle fiber (type -2), with hatha yoga
practices. These are skeletal muscles which produce large amount
of force in a very short time as they fatigue easily. It is sustained
for short period of time due to building up of lactic acid.
Performers in power events like sprinting, weightlifting have high
percentage of fast twitch muscles.
In yoga, these muscles are typically used in Vinyasa yoga style

4. 10) Define Isometric Contraction
Aerobic exercises are performed in the
presence of Oxygen at a submaximal
intensity for a prolonged period of
in
time. They trigger increase
mitochondria and protein myoglobin,
which improve aerobic capacity of
muscles.
Hatha yoga, is Aerobic in nature where
there is slow and steady movement
into asanas and holding asanas for
longer duration. Suryanamaskaras help
build up aerobic capacity.
9) Explain anaerobic hatha yoga.
Anaerobic is performed in the absence
of oxygen at a maximal intensity. It is
sustained for shorter duration as lack of
oxygen triggers production of lactic
acid, which causes fatigue. Anaerobic
exercise is fuelled by energy stored in
muscles. Vinyasa yoga typically is
anaerobic in nature as it is high intense
and leads to fatigue.

5. 16) Define Fascia
Isometric contraction is a contraction
in which no movement
the load on the
happens
muscle
because
exceeds the tension generated by
contracting muscle.
11) Define Isotonic Contraction
Isotonic contraction is a contraction in
which movement happens because the
tension generated by contracting
muscle exceeds the load on the muscle.
12) Define Concentric Contraction
It is contraction in which the muscle
decreases in length (shortens) against
an opposing load and tension is
produced. Eg : Lifting a weight up.
13) Define Eccentric Contraction
It is contraction in which the muscle
increases in length (lengthens) as it
load such as pushing
resists the
something down.
14) Define Tendon
Tendon is a band of tissue which
connects muscle to bone.
15) Define Ligament
It is a connective tissue which connects
two bones or holds together a joint.

6. Fascia is a connective tissue which
helps to maintain structural integrity
of internal organs by providing support
and protection while acting as shock
absorber.
17) Define Bursae
Bursae are small fluid-filled sacs that
provide cushion between bones and
tendons or muscles around the joint.
They are filled with synovial fluid and
reduce friction between moving parts
in our body's joints.
18) Define Symmetrical compression
19) Define Asymmetrical compression
20) Define Push and counter push in
asana practice.

7. 23) Define hypertension and hypotension.
The movements of flexion, extension
and lateral
asymmetrical
flexion produce
movements of the
nucleus. Under the pressure from the
annulus (counter push), the vertebral
bodies will return to neutral position.
21) Explain about the primary curve.
Primary curve is the curve in the
thoracic spine and sacrum. All primary
curves are those parts of the body that
contact the floor in Shavasana- The
curve of the back of the head, the
upper back, sacrum, back of the
How it is
thighs, calves and the heels.
22) What is cardiac output?
calculated.
Cardiac output is the amount of blood
pumped by the heart per minute and is
the mechanism whereby blood flows
around the body. It is calculated by
multiplying the stroke volume (amount
pumped per beat) by the heart rate
(number of beats per minute)

8. 25) What is Sympathetic nervous
Hypertension is high blood pressure
where the blood pressure is higher
than normal. It makes the heart work
harder to pump blood into the body
and if not controlled, can result in an
increased risk of heart attacks, strokes,
and kidney failures. Similarly,
Hypotension is low blood pressure.
For most adults, high blood pressure is
present if the resting blood pressure is
persistently at or above 140/90 mmHg.
Low blood pressure is a reading of less
than 90/60mmHg.
24) Mention the factors
affecting blood
pressure. Factors
affecting blood pressure
are:
1. The cardiac output:
2. Blood volume
3. Viscosity of blood
4. Quality of blood vessels
5. Diameter of arteries

9. controlled environment.
system, correlate with hatha yoga
practices and its benefits?
Sympathetic nervous system is part of
Autonomic nervous system. It
regulates the flight-or-fight responses.
This system prepares the body to deal
with potential threats in the
environment. When the situation
demands, sympathetic system will
trigger a response by speeding up the
heart rate, increasing the breath rate
and increasing the blood flow to
muscles so that the body can quickly
respond to the situation. In yoga,
dynamic yoga, Suryanamaskaras and
deep prolonged inhalation stimulates
effects of sympathetic nervous system.
Benefits: Our immunity becomes
increase
strengthened
endurance. It
and it
can strengthen our
response to perceived stressors in a

10. Abduction of a joint makes a body part
26) What is Parasympathetic nervous
system, correlate with asana practice
and its benefits?
The parasympathetic nervous system is
the part of autonomic nervous system,
responsible for bringing the body back
to a state of normal resting, after the
threat is passed. This system will slow
the heart rate, breathing rate and
reduces the blood flow to muscles.
Yoga has been proven to activate the
parasympathetic nervous system. It
calms down the body and mind and is
therefore an extremely beneficial
practice for psychological and physical
balance.
Parasympathetic nervous system: It
helps in proper relaxation of muscles
after stimulation and relaxes the entire
nervous system.
27) Explain term Abduction, in compare
with asana movement.

11. It is unique to spine. It involves
bending the spine sideways. Eg: Spine
move away from the midline of the
body, in the anatomical position. Eg:
Movement of legs in Prasarita
Padottanasana
28) Explain term Adduction, in compare
with asana movement.
Adduction of a joint makes a body part
move towards the midline of the body,
in a single direction. Eg: Front leg – Hip
adduction Virbhadrasana III
29) Explain term Supination, in
compare with asana
movement. Supination means-
turning the palms of the hand
upward
30) Explain term Pronation, in
compare with asana
movement. Pronation means-
turning the palms of the hand
downward
31) Explain term Lateral flexion, in
compare with asana movement.

12. 35) Write about Active Static Stretching,
an explain about with related hatha
lateral flexion in Trikonansana
32) Explain term Medial rotation
(internal rotation), in compare with
asana movement.
Medial rotation is rotating towards the
midline Eg: Elbows in Garuda arms.
33) Write about Endorphin theory
Endorphins are the body's natural
painkillers. They are released by the
hypothalamus and pituitary gland in
response to pain or stress. These
hormones relieve pain and creates a
general feeling of well-being
34) Write about the gate theory of pain
The Gate Control Theory of Pain is a
mechanism, in the spinal cord, in which
pain signals can be sent up to the
brain to be processed to emphasize
the possible perceived pain, or reduce
its effect at the spinal cord itself. The
'gate' is the mechanism where pain
signals can be let through or restricted.

13. yoga style practice.
An active stretch involves holding a
position, with no assistance other than
using the strength of agonist muscles.
It helps to improve the flexibility.

14. In Hatha yoga if we are practicing any
deep stretch like Padahastasana,
without using any props and staying for
a longer duration in the position, it is
Active Static Stretching.
36) Write about Isometric Stretching, an
explain about with related hatha yoga
style practice.
Isometric stretching is a type of static
stretching (meaning it does not use
motion) which involves the resistance
of muscle groups through isometric
contractions of the stretched muscles.
Eg: If we are trying to push a wall for
calf stretch, it is isometric stretch
37) Define Reciprocal Inhibition
Reciprocal inhibition describes the
relaxation of muscles on one side of a
joint to accommodate contraction on
the other side.
system sends a
agonist muscle
The central nervous
message to the
to contract. The
tension in the antagonist muscle is

15. activated by impulses from motor
neurons, causing it to relax.
38) Define Golgi Tendon Organ
The golgi tendon organ is a sensory
receptor, that receives information
from the tendon, that senses TENSION.
When we lift weights, the golgi tendon
organ is the sense organ that tells us
how much tension the muscle is
exerting.
between
known
junction.
It lies at the
a
as
interface
its tendon
muscle and
the musculotendinous