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2. BIOMECHANICS &KINESIOLOGY
PRACTICAL FILE(2020-2021)
SUBMITTED BY
NAME-PUSHKARJI
.CLASS – MSC1ST SEM
• SCHOLAR NO -2095028
• DSVV, HARIDWAR
UTTARAKHAND
SUBMITTED TO
MR.PINTUMAHATO
• ASSISTANCEPROFESSOR
• DEPARTMENTOF YOGIC
SCIENCE
• UNIVERSITY OF PATANJALI
,HARIDWAR, UTTARAKHAND

3. ACKNOWLEDGEMENT
• I WOULD LIKE TO EXPRESS MY SPECIAL THANKS OF GRATITUDE TO
MY TEACHER MR. PINTU MAHATO.
• WHO GIVE ME THE GOLDEN OPPORTUNITY TO DO THIS
WONDERFUL STUDY ON THE TOPIC BIOMECHANICS AND
KINESIOLOGY PRACTICAL, WHICH ALSO HELPED ME IN DOING A
LOT OF RESEARCH AND I COME TO KNOW ABOUT SO MANY NEW
THINGS.I AM REALLY THANKFUL TO THEM.
• SECONDARY I WOULD ALSO LIKE TO THANK MY FRIENDS WHO
HELPED ME A LOT IN FINALIZING THIS PROJECT WITHIN THE
LIMITED TIME FRAME.

4. INDEX
•UNIT-I
• FIVE MUSCLES – TRAPEZIUS, DELTOID, BICEPS,GASTROCNEMIUS,
RECTUS ABDOMINIS(PAGE NO-:06-16).
• DISPLACEMENT, VELOCITY, SPEED, ACCELERATION(PAGE NO-:17-36).
•UNIT – II
• CENTRE OF GRAVITY(PAGE NO-:37-88).
• ANGULAR KINEMATICS (PAGE NO-:89-106).
• ANATOMICAL TERMINOLOGY (PAGE NO-:107-127).

5. INDEX
•UNIT – III
• FIVE YOGA POSTURE MUSCLES AND MOVEMENT - CHAKRASAN ,
PASCHIMOTTANASANA, VRIKSHASANA,SARVANGASANA,
NAUKASANA (PAGE NO-:128-138).
•UNIT – IV
• FIVE YOGA POSTURES INSTRUCTION, BENEFITS AND PRECAUTIONS –
KALYANASANA, PURNA SHALABHASANA, PURNA MATSYENDRASANA
,TRIVIKRAMASANA, BHUNAMASANA (PAGE NO-: 139-160)

6. UNIT- 1ST (INTRODUCTION)

12. 1.TRAPEZIUS
MUSCLE
• SHAPE/SIZE-SPIRAL FIBRES/TWISTED FASCICULI
• ORIGIN- BASE OF OCCIPITAL BONE, SPINOUS PROCESSES
OF ALL CERVICAL AND DORSAL VERTEBRAE (C7 TO T12)
• INSERTION- OUTER THIRD OF POSTERIOR BORDER OF
CLAVICLE ,TOP OF ACROMINON,UPPER BORDER OF SPINE
OF SCAPULA
• INNERVATION- ACCESSORY NERVE ,SPINAL NERVES (C3- C4)
• ACTION/FUNCTION-UPWARD ROTATION OF SCAPULA,
ADDUCTION OF SCAPULA, DEPRESSIONOF SCAPULA,
BENDS NECK LATERALLY

13. 2.DELTOID
MUSCLES
• SHAPE/SIZE-MULTIPENNATE
• ORIGIN- OUTER THIRD OF CLAVICLE ,OUTER EDGE ACROMION
PROCESS, LOWER BORDER OF SPINE OF SCAPULA
• INSERTION-DELTOID IMPRESSION ON OUTER SIDE OF SHAFT
OF HUMERUS .(DELTOID TUBEROSITY)
• INNERVATION- AXILLARY NERVE
• ACTION/ FUNCTION- ABDUCTS AND ADDUCTS ARM FLEXES
AND EXTENDS ARM ROTATES ARM .THE RAISES ARM,DRAWS IT
BACK BY POSTERIORFIBRES AND FORWARD BY ANTERIOR
FIBRES ABDUCTS THE HUMERUS.

14. 3. BICEPS
BRACHII
MUSCLES
• SHAPE/ SIZE- FUSIFORM(ENDSTAPERED)
• ORIGIN-SUPRAGLENOIDFOSSA ON THE
SCAPULA,CORACOLD PROCESS OF THE SCAPULA.
• INSERTION-BICIPITAL TUBEROSITY ONRADIUS.
• INNERVATION- MASCULOCUTANEOUS NERVE.
• ACTION/FUNCTION-FLEXION OF THE HUMERUS,
FLEXES ARM AND ELBOW, SUPINATES FOREARM.

15. 4.GASTROCNEMIUS
MUSCLES
• SHAPE /SIZE- BIPENNATE
• ORIGIN-POSTERIORSURFACE OF THE CONDYLES
OF THE FEMUR. LATERAL EPICONDYLE ,MEDIAL
EPICONDYLE.
• INSERTION-LOWER POSTERIOR SURFACE OF THE
CALCANEUS (ACHILLES TENDON )TUBER CALCANEI.
• INNERVATION- TIBIAL NERVE.
• ACTION/FUNCTION-EXTENSION OF THE ANKLE,
FLEXION OF THE KNEE,PLANTAR FLEXER FOOT.

16. 5. RECTUS
ABDOMINIS
MUSCLES
• SHAPE/SIZE-PARALLEL STRAPE LIKE WITH
TENDINOUS INSERSECTIONS.
• ORIGIN- COSTAL CARTILAGE OF THE 5TH,6TH,7TH
RIBS.(XIPHOIDPROCESS).
• INSERTION-CREST OF THE PUBIC BONE.
• INNERVATION- INTERCOSTAL NERVES T7-T11
SUBCOSTAL NERVE.
• ACTION/FUNCTION-TOGETHER FLEXION OF THE
TRUNK, SINGLY LATERAL FLEXION, STABILIZES
PELVIS.

24. SPEED

37. UNIT II CENTRE OF GRAVITY

47. 1.NEWTON'S LAW

48. 2.

49. 3.

50. 3.

89. ANGULAR KINEMATICS
INTRODUCTION
•KINESIOLOGY-KINESIOLOGY STUDY OF THE MECHANICS OF
BODY MOVEMENT.
•BIOMECHANICS-
1. BIO- LIFE.
2. MECHANICS- STUDY THE EFFECT OF FORCES ACTING
ON THE BODIES DURING STATIC AND DYNAMICS
SITUATIONS.

90. BIOMECHANICS ANALYSIS
• KINEMATICS • KINETICS
• DIFFERENT TYPES OF MOTION ARE
EVALUATED IN THE GAME BIO-
MECHANICS. IN THIS THE DISTANCE,
TIME, ACCELERATION, VELOCITY,
ANGLE ETC.
• STUDY OF MOTION OF TIME.
• IT EVALUATES BY QUILTY.
• EXAMPLE -BLOOD PRESSURE
• THE FORCE IS PRODUCING
MOTION EG. MUSCLES GRAVITY
• STUDY OF FORCES THAT ACT TO
CASE MOTION
• IN IT EVALUATE BY QUINTETY.
• EXAMPLE COMPUTER MODELLING,
VIDEO GRAPHY

91. KINEMATICS TYPES
• LINEAR
KINEMATICS
• ANGULAR
KINEMATICS
1. LINEAR DISPLACEMENT
2. LINEAR SPEED
3. LINEAR VELOCITY
4. LINEAR ACCELERATION
1. ANGULAR DISPLACEMENT
2. ANGULAR SPEED
3. ANGULAR VELOCITY
4. ANGULAR ACCELERATION

96. ANGULAR VELOCITY

99. ANGULAR ACCELERATION

128. UNIT III (YOGA POSTURE
MUSCLES AND MOVEMENTS)

129. 1.CHAKRASANA (WHEEL POSE)
• INVOLVING MUSCLES
1. UPPER BODY- LATISSIMUS
DORSI, TRICEPS BRACHII,
PECTORALIS MAJOR ,RECTUS
ABDOMINIS, ERECTOR SPINAE,
ILIOPSOAS.
2. LOWER BODY-TENSOR FASCIA
LATA,
QUADRICEPS,HAMSTRINGS,
GLUTEUS MAXIMUS.
• MOVEMENTS
1. WRIST- EXTENSION
2. ELBOW- EXTENSION
3. SHOULDER- FLEXION, ADDUCTION
4. SCAPULAR- UPWARD ROTATION
5. SPINE- EXTENSION
6. HIP- EXTENSION ,ADDUCTION
7. KNEE- EXTENSION

131. 2.PASCHIMOTTANASANA (BACK
STRETCHING POSE)
• INVOLVING MUSCLES
1. UPPER BODY- LATISSIMUS DORSI,
RECTUS ABDOMINIS, TRICEPS
BRACHII, TRAPEZIUS, SPINAL
EXTENSIONS, BICEPS BRACHII .
2. LOWER BODY- GASTROCNEMIUS
MUSCLES , GLUTEUS MAXIMUS,
PLANTAR FASCIA , HAMSTRINGS,
RECTUS FEMORIS , TIBIALIS
ANTERIOR
• MOVEMENTS
1. SHOULDER- FLEXION
ADDUCTION
2. SCAPULA- ADDUCTION, UPWARD
ROTATION
3. SPINE- FLEXION
4. HIP- FLEXION ,ADDUCTION
5. KNEE- EXTENSION

133. 3. VRIKSHASANA (TREE POSE)
1. UPPER BODY- TRICEPS BRACHII
,PECTORALIS MAJOR, BICEPS
BRACHII, RECTUS ABDOMINIS,
SPINAL EXTENSORS.
2. LOWER BODY- TIBIALIS
ANTERIOR&POSTERIOR,
GASTROCNEMIUS ,RECTUS
FEMORIS, SARTORIUS, GLUTEUS
MAXIMUS ,EXTENSOR HALLUCIS
LONGUS.
• MOVEMENTS
1. SHOULDER- MEDIAL ROTATION
2. ELBOW- FLEXION
3. HIP (FOLDED LEG)- FLEXION,
LATERAL ROTATION ,ABDUCTION
4. KNEE(FOLDED LEG)- FLEXION
5. ANKLE(FOLDED LEG)-
DORSIFLEXION
6. HIP(EXTENDED LEG)- ADDUCTION
7. KNEE (EXTENDED LEG)- EXTENSION
• INVOLVING MUSCLES

135. 4.SARVANGASANA ( SHOULDER
SUPPORTED STAND POSE)
• INVOLVING MUSCLES • MOVEMENTS
1. UPPER BODY- RECTUS ABDOMINIS,
SPINAL EXTENSORS & FLEXORS,
SERRATUS ANTERIOR, ROTATOR
CUFF MUSCLES, BICEPS BRACHII.
2. LOWER BODY- TIBIALIS ANTERIOR,
GASTROCNEMIUS ,QUADRICEPS
&ADDUCTORS, HAMSTRINGS,
TENSOR FASCIA, GLUTEUS
MAXIMUS, PERONEII.
1. SPINE- FLEXION
2. SCAPULA- ADDUCTION
3. SHOULDER- LATERAL ROTATION,
EXTENSION, ADDUCTION
4. ELBOW- FLEXION
5. HIP- ADDUCTION
6. KNEE- EXTENSION

137. 5. NAUKASANA (BOAT POSE)
• INVOLVING MUSCLES • MOVEMENTS
1. UPPER BODY- TRICEPS BRACHII,
SPINAL EXTENSORS, RECTUS
ABDOMINIS, ILIOPSOAS,
STERNOCLEIDOMASTOID.
2. LOWER BODY- GLUTEUS
MAXIMUS, HAMSTRINGS,
RECTUS FEMORIS,
QUADRICEPS
,GASTROCNEMIUS & SOLEVS,
TIBIALIS ANTERIOR.
1. SHOULDER- FLEXION, ADDUCTION
2. ELBOW- EXTENSION
3. HIP- FLEXION, ADDUCTION, INTERNAL
ROTATION
4. KNEE- EXTENSION
5. SPINE- NEUTRAL EXTENSION,RESISTING
FLEXION
6. FOREARM- NEUTRAL ROTATION
7. ANKLE- NEUTRAL EXTENSION.

139. UNIT IV -DIFFERENT FIVE
YOGA POSTURE
(INSTRUCTION ,BENEFITS,
PRECAUTIONS)

140. 1.KALYANASANA(FORWARD BENDING POSE)
INSTRUCTION-
• STAND IN A CAREFUL POSITION. AFTER THIS, SPREAD ONE TO ONE
AND A HALF FEET IN BOTH LEGS.
• NOW RAISE BOTH HANDS WHILE EXHALING, AFTER EXHALING,
SLOWLY REMOVE BOTH HANDS AND HEAD SLOWLY BETWEEN THE
TWO LEGS.
• AND TIE BOTH HANDS BEHIND YOUR BACK AND TIE THEM TOGETHER.
LIFT THE PART OF THE BED UP AND KEEP THE KNEES STRAIGHT.
• AFTER STOPPING IN THIS POSITION FOR SOME TIME, RETURN TO THE
ORIGINAL POSITION WHILE BREATHING.

142. BENEFITS-
• THE BODY BECOMES HEALTHY, BEAUTIFUL AND ENERGIZED.
• IMPROVES THE FLEXIBILITY OF THE HIPS,THIGH AND LUMBAR
REGION.
• IMPROVES DIGESTIVE SYSTEM &BLOOD CIRCULATION.
• REDUCE THE BRONCHITIS AND COLITIS.
• MASSAGE OF THE ABDOMINAL ORGANS &IMPROVE DIGESTION.
• GOOD FOR THE KIDNEY, LIVER, SPLEEN AND ADRENAL GLANDS.
• EYE DISEASES ARE CURED. REMOVING HAIR FALL ETC.

143. PRECAUTIONS-
•IT SHOULD NOT BE PRACTICED IN-
•ABDOMINAL ULCER
•BACK INJURY
•HEART DISEASE & HIGH BLOOD PRESSURE
•SLIPPED DISC, SCIATICA
•PREGNANCY
•DIARRHEA ETC.

144. 2. PURNA SHALABHASANA(BACKWARD
BENDING POSE)
INSTRUCTION-
• LIE IN THE POSITION OF MAKARASAN. NOW LEGS TOGETHER AND KEEP
BOTH HANDS UNDER THE THIGHS AND WHILE INHALING, RAISE BOTH LEGS
UPWARDS AND BRING THEM SLOWLY TOWARDS THE HEAD
• BRING IT AS FAR FORWARD AS POSSIBLE
• IN THE FINAL POSITION, BOTH KNEES WILL REMAIN STRAIGHT. AND THE TWO
LEGS ARE JOINED TOGETHER.
• HANDS WILL STAY ON THE GROUND.
• AFTER STOPPING IN THIS POSITION FOR SOME TIME, SLOWLY RETURN TO THE
INITIAL STATE WHILE EXHALING.

146. BENEFITS
• IMPROVE THE BLOOD CIRCULATION.
• STRETCHES AND STRENGTHENS THE BACK AND PELVIC
ORGANS.
• BENEFICIAL FOR THE LIVER, STOMACH AND BOWELS.
• REDUCE THE DIABETES ,CONSTIPATION.
• REMOVE THE EXCESS FAT AND OBESITY.
• IMPROVES THE DIGESTION ETC .

147. PRECAUTIONS-
•AVOID PRACTICING THIS ASANA IF ONE’S BODY IS
VERY STIFF OR ONE IS HAVING OR WEEK BACK,
WEEK JOINTS OR WEEK HEART.
•IT SHOULD NOT BE PRACTICED IN-
•BACK PAIN ,JOINT PAIN, HERNIA
•HIGH BLOOD PRESSURE
•SPINAL DISORDER, ULCER
•HYPERTHYROIDISM
•CERVICAL SPONDYLITIS ETC.

148. • 3.PURNA MATSYENDRASANA (TWISTING POSE)
INSTRUCTION-
• FIRST SIT IN DANDASANA.THEN,LIFT THE RIGHT FOOT AND PLACE IT ON THE
LEFT THIGH IN HALF PADMASANA.
• NOW BEND THE LEFT LEG FROM THE KNEE AND KEEP IT NEAR THE OUTER SIDE
OF THE RIGHT KNEE.
• NOW WHILE BREATHING, RAISE BOTH HANDS UPWARDS. THEN EXHALE,
ROTATE YOUR BODY TO THE LEFT SIDE. THEN HOLD THE LEFT TOE WITH THE
RIGHT HAND.
• TRY MOVING THE LEFT HAND FROM BEHIND THE WAIST AND TOUCHING THE
RIGHT THIGH.STAYED IN THIS STATE FOR A WHILE. THEN WHILE BREATHING,
SLOWLY COME BACK TO THE ORIGINAL STATE.

150. BENEFITS-
• BENEFICIAL OF BACKACHE ,NECKACHE AND HEADACHE .
• REDUCE BODY STIFFNESS AND INCREASES BODY FLEXIBILITY.
• MASSAGE TO THE ABDOMINAL ORGANS.
• REDUCE DIABETES, INDIGESTION ,RHEUMATISM AND
CONSTIPATION.
• REDUCE BELLY FAT
• BENEFICIAL FOR THE ADRENAL GLANDS, KIDNEYS, SPLEEN AND
LIVER.

151. PRECAUTIONS-
•IT SHOULD NOT BE PRACTICED IN-
•PEPTIC ULCER, ABDOMINAL INJURY
•HERNIA, BACK PAIN
• HYPERTHYROIDISM
•PREGNANCY
•SLIPPED DISC, SCIATICA KNEE PAIN ETC.

152. 4. TRIVIKRAMASANA(BALANCING POSE)
INSTRUCTION-
• STAND FIRMLY ENSURE THAT THE ENTIRE BODY SHOULD BE STRAIGHT
• SLOWLY RAISE THE RIGHT LEG UPWARD AND THEN RAISING THE
RIGHT HAND PLACE THEM ON THE FEET. (AS SHOWN IN THE FIGURE)
INTERLOCK THE FINGERS AND STRETCH THE ARMS IN ORDER TO
HOLD THE RIGHT HEEL FIRMLY.
• ENSURE THAT THE RIGHT CALF IS NEAR THE RIGHT EAR AND THEN
SLOWLY WIDEN THE ELBOW. WHILE DOING SO INSURE TO
MAINTAIN THE BODY STRAIGHT AND BE WELL BALANCED.
• ACCORDING TO YOUR ABILITY, AFTER STAYING IN THIS STATE FOR
SOME TIME, GRADUALLY COME BACK TO THE ORIGINAL POSITION.

154. BENEFITS-
•STRETCH THE HAMSTRINGS MUSCLES.
•PROMOTE SPINAL FLEXIBILITY.
•STIMULATED THE MULADHARA CHAKRAS.
•LOWER ABDOMINAL AND INNER THIGH MUSCLES ARE
STRONGER.
•IMPROVE DIGESTION.
•REDUCE MENSTRUAL DISORDERS.
•IMPROVE AWARENE AND BALANCE

155. PRECAUTIONS-
•IT SHOULD NOT BE PRACTICED IN-
•LOWER ABDOMINAL INJURY
•SURGERY
•BLOOD PRESSURE
•PREGNANCY
•HEART DISEASE
•BODY STIFFNESS ETC

156. 5. BHUNAMASANA(SPLIT POSE)
INSTRUCTION-
• SIT IN DANDASANA. STRETCH YOUR LEGS TOWARDS THE SIDES WITH
SITTING TOUCHED TO THE GROUND.
• KEEP YOUR SPINE OR BACK STRAIGHT. INHALE AND RAISE YOUR ARMS
.HOLD BOTH TOES WITH FINGERS.
• NOW EXHALE AND STARTING BENDING FORWARD TOWARDS THE
GROUNDS. DO AS MUCH YOUR BODY ALLOW YOU TO DO. DO NOT
FORCE THE BODY OR ELSE YOU MAY SUFFER PAIN.
• TRY TO TOUCH THE FLOOR WITH YOUR FOREHEAD OR CHIN.
• AFTER STOPPING IN THIS POSITION FOR SOME TIME, AFTER
BREATHING, SLOWLY COME BACK TO THE ORIGINAL STATE.

158. BENEFITS-
• STRETCH HAMSTRING, SPINE ,SHOULDERS AND HIP JOINTS.
• MASSAGE THE PANCREAS &GOOD FOR DIABETES.
• CAN RELIEVE MENSTRUAL DISCOMFORT.
• REGULATE THYROID GLANDS.
• REDUCE ABDOMINAL FATS AND HELP METABOLISM.
• REDUCE HEADACHE ANXIETY AND REDUCES FATIGUE.
• IMPROVE DIGESTION ETC.

159. PRECAUTIONS-
•IT SHOULD NOT BE PRACTICED IN-
•BACK INJURIES
•ASTHMA, HEART DISEASE
•PREGNANT WOMEN
•SPONDYLITIS
•MIGRAINE, HIGH BLOOD PRESSURE
• STOMACH ULCERS ETC.