Paper 3 - Anatomy, Physiology & Kinesiology 1. Why yoga teacher should know about “anatomy and physiology” Yoga works with and deep inside the body and mind to bring about changes in behavior and physical health. Thus, a scientific background and knowledge of human anatomy and physiology is important for yoga teachers to be able to teach safely and minimize injuries. It also helps to understand contra-

1. Paper 3 - Anatomy, Physiology & Kinesiology
1. Why yoga teacher should know about “anatomy
and physiology” Yoga works with and
deep inside the body and mind to bring about
changes in behavior and physical health. Thus, a
scientific background and knowledge of human
anatomy and physiology is important for yoga
teachers to be able to teach safely and minimize
injuries. It also helps to understand contra-
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2. indications and guide students appropriately. A
good understanding of anatomy also helps to
correct alignment issues and help students improve
their practice. Additionally, for therapeutic purposes,
it is important to understand anatomy and
physiology, so appropriate asanas and life practices
can be recommended.
2. Function of diaphragm in respiration
Diaphragm helps in inspiration and expiration -
inhale and exhale - of air in and out of lungs. At
time of inhalation, the diaphragm contracts and
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pushes itself into the abdominal cavity, increasing
the volume of thoracic cavity and expanding the
lungs to draw in air into the lungs. During
exhalation, the diaphragm relaxes to its original
position and forces air out of lungs.
3. What is the breathing pattern for forward bending
asana?
Inhale in previous asana and Exhale as you bend
forward - E.g. Inhale in Samasthiti and exhale as
you bend forward into Uttanasana

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4.What is the breathing pattern for backward
bending asana?
Exhale in previous asana and Inhale as you bend
back - e.g., Exhale in ashtanga namaskar and
inhale as you bend back to Bhujangasana
5. What is the breathing pattern for twisting asana?
Inhale to lengthen and exhale to twist.
6.Explain about slow twitch muscle fiber (type-1)
with respective to Hatha yoga style

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Slow twitch muscle fibers produce small force
over a long period of time. It is suited for endurance
based activities like marathon running. Slow twitch
fibers are activated in traditional hatha yoga
because Type 1 muscle fibers are also used in
prolonged, sustained contraction as in longer
holdings of yoga asanas.
7. Explain about fast twitch muscle fiber (type-2)
with hatha yoga practice
Fast twitch muscle fibers produce a large amount
of force in a very short period of time and they

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fatigue easily. They are used in strength building
activities like weight lifting. Ashtanga practices that
include core strengthening asanas like Chaturanga,
Upward Dog, Planks are good examples of
practices that activate and use fast twitch muscle
fibers.
8. Explain aerobic hatha yoga
Aerobic Hatha Yoga are practices that are
performed in presence of oxygen at a sub-optimal
intensity - that is low to medium intensity - over a
long period of time. These practices activate and

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utilize slow twitch muscle fibers. E.g., Traditional
Hatha Yoga
9. Explain anaerobic hatha yoga
Anaerobic practices are performed in the
absence of oxygen at a maximal intensity that can
only be sustained for a short period of time due to
buildup of lactic acid (causing muscle soreness).
They use fast twitch muscle fibers, type 2. There
are two types of anaerobic exercise
(i)Fast oxidative glycolytic fibers - type 2a -
These are more resistant to fatigue than type 2b

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but generate slightly less force - E.g., Ashtanga
Yoga
(ii) Fast glycolytic fibers - type 2b - these have
the greatest anaerobic capacity and generate the
largest amount of force. E.g., Ashtanga Yoga
multiple rounds
10. Define Isometric Contraction
Isometric contraction is a contraction in which no
movement takes place. E.g., Biceps holding weight
still without moving hand. The load on muscle

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exceeds the tension generated by the contracting
muscle.
11. Define Isotonic Contraction
Isotonic contraction is a contraction in which
there is movement and the tension generated by the
contracting muscle exceeds the load on the muscle.
E.g., when a muscle is successfully used to lift,
push or pull an object.
12. Define Concentric Contraction

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Concentric contraction is a type of Isotonic
contraction in which the muscle shortens or
decreases in length against an opposing load. E.g.,
Using biceps to curl a weight towards your body
13. Define Eccentric Contraction Eccentric
contraction is a type of Isotonic
contraction in which the muscle increases in length
as it resists a load such as pushing something.
E.g., Bringing the weights down in a bicep curl by
bringing your hand down.

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14. Define Tendon
Tendon is a fibrous band of tissue that connects
muscle to bone. Tendons are present all over the
body. For example, tendons connect our muscles
to bones in our elbow, heel, knees, shoulder and
wrist.
15. Define Ligament
Ligament is an elastic, dense band of connective
tissue that connects bone to bone and provides
stability to the joint by holding the bones together in
proper articulation at the joint. For example, the

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human knee has four ligaments that keep it in place.
Knee ligament injuries are common in many sports
like football. Elbows have two ligaments and injury
can occur in sports that involve throwing like
bowling.
16. Define Fascia
Fascia is a web of connective tissue that
surrounds and holds every organ, blood vessel,
bone and muscle in place. It provides support and
structural integrity. It also acts as a shock absorber.

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17.Define Bursae
Bursa is a small lubricated, fluid-filled sac that is
located between bone and surrounding soft tissues,
and or muscles around joints. It provides
cushioning and reduces friction between moving
parts of body joints.
18.Explain term abduction in compare with asana
movement
Abduction of a joint makes a body part move
away from the midline of the body. E.g., when we
move our arms from shoulder level to above our

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head in Hastha Utthasasana (Raised arms pose) in
Surya namaskar, that is an example of shoulder
abduction.
19. Explain term adduction in compare with asana
movement
Adduction of a joint makes a body part move
towards the midline of the body. E.g., in
Garudasana (Eagle pose) the shoulders are
adducted as we bring the arms towards the front of
the body. Garudasana is an example of shoulder
adduction.

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20.Explain term supination in compare with
asana movement
Supination means turning the palms of the hands
upward or walking on outer edge of foot. E.g.,
Palms are turned upwards in Savasana. This is
supination.
21.Explain term pronation in compare with asana
movement
Pronation means turning the palms of the hands
downward or walking on inside edge of foot. E.g.,

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Palms are turned downwards towards floor in
Bhujangasana (Cobra), Upward Dog, plank.
22. Explain term lateral flexion in compare with
asana movement
Lateral flexion means bending the spine
sideways. Side bends where torso bends to one
side bending the spine to one side are good
examples of Lateral flexion. E.g., In Parivratta Janu
Sirasasana (Revolved Head to Knee Pose) is an
example of seated lateral flexion where the hand
reaches to the toe of the opposite leg creating a

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twisted side bend of the spine. A standing example
is Utthista Trikonasana, where the bend is from the
hip to one side.
23. Explain term medial rotation (internal rotation)
in compare with asana movement
Rotation is when a body part turns about its long
axis from its anatomical position. Medial rotation is
rotating towards the midline of the body, also often
called internal rotation. In Gomukhasana (Cow
Face Pose), thighs roll inwards and are in medial
rotation.

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24. Write about Active Static Stretching, and
explain with related hatha yoga practice
Active Static Stretching uses one's own muscles
to provide resistance for the stretch. With a static
active stretch, you are moving or contracting one
muscle to stretch another, there is no need for
external force like equipment or other people.
Hatha Yoga incorporates all four major kinds of
stretches - Passive stretching, Active Static
stretching, dynamic stretching and proprioceptive
neuromuscular facilitated (PNF) stretching. Of

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these, traditional or classical Hatha Yoga
incorporates more Active Static stretching than
other styles of Hatha Yoga. To help explain, let us
take Paschimottanasana as an example:
Dynamic Stretching - happens when we use
movement to get deeper into stretch. In
Paschimottanasana, we inhale extend through
spine, exhale hinge at hips and fold forward.
Repeat this 3-5 times. This is dynamic stretching,
each time the movement helps us stretch a bit
deeper. Vinyasa, surya namaskars incorporate a lot
of dynamic stretching.

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Active Static Stretching - happens In
Paschimottanasana when we activate our front
muscles - shins, quads, abdominals and chest - so
the back body can stretch further. Inhale extend
through spine, hinge at hips and fold forward,
activate shin, quads, abs and chest to contract front
muscles and that helps stretch the back muscles.
This is active, static stretching. Traditional Hatha
Yoga incorporates a lot of Active static stretching as
you hold asanas for a period of time and engage the
opposing muscles to hold.

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Passive static stretching - Relax into the forward
fold and let gravity pull you into deeper stretch
towards lower body. This is passive static
stretching. Yin yoga uses passive static stretching.
Facilitated Stretching - Yoga teacher can provide
external resistance by placing hand on lower back
to create gentle pressure. With external pressure,
one can relax deeper in stretch. This is facilitated
stretching.
25. Define golgi tendon organ

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The golgi tendon organ is proprioceptor, a
sensory receptor that receives stimuli from the
tendon, especially relating to position and
movement. It receives information from the tendon
and senses tension. For example when a weight is
lifted, the golgi tendon senses and tells you how
much tension the muscle is exerting.