1. Muscles that move the shoulder girdle and arms
Notes on the muscles when used in yoga practice
Rosie Evans 18 June 2011

2. Muscles of shoulder girdle Classified into three groups according to location of attachments
FROM AXIAL SKELETON TO SHOULDER GIRDLE (SCAPULA AND CLAVICLE)
Serratus anterior
Upper trapezius
Middle trapezius
Lower trapezius
Rhomboideus major and minor
Pectoralis minor
Levator scapulae
FROM SCAPULA AND CLAVICLE TO HUMERUS
Deltoid
"Rotator cuff"
supraspinatus
infraspinatus
teres minor
subscapularis
Teres major
Coracobrachialis
Biceps brachii (long head)
Triceps brachii (long head)
FROM AXIAL SKELETON TO HUMERUS
Pectoralis major
Latissimus dorsi
Rosie Evans 18 June 2011

3. Anterior and Posterior View
Rosie Evans 18 June 2011

4. Muscles of shoulder girdle
Deltoid
Raises arm from body at front side and rear
Pectoralis Minor
Moves shoulder blade
Pectoralis Major
Draws arm towards body and rotates upper arm inwards
Trapezius
rotates and retracts shoulder blade
Rosie Evans 18 June 2011

5. Muscles of shoulder girdle
Rhomboids : Minor and Major
Help retract shoulder blades and return them to rest position
Serratus Anterior
Rotates and extends shoulder blades
Rotator Cuff
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Rosie Evans 18 June 2011

6. Muscles of Upper Arm Brachialis Biceps brachii Long head of triceps
Brings forearm towards shoulder
Biceps brachii
Flexes forearm at elbow and turns palm upwards
Long head of triceps
Extends forearm at elbow and straightens arm
Medial head of triceps
Rosie Evans 18 June 2011

7. Deltoideus
Composed of three parts: anterior (flexes and rotates humerus) middle (abducts humerus at shoulder) and posterior (extends and laterally rotates humerus)
Raises arm away from body to front, side and rear
Originates in clavicle
Active in waving and reaching
Yoga asana :
Utkatasana
Natarajasana
Virabhadrasana 1
Bakasana
Rosie Evans 18 June 2011

8. Pectoralis Minor
Flat muscle concealed by pectoralis major and also forms anterior wall of axilla
Draws scapula forward and downward.
Accessory muscle of inspiration
Tightness restricts expansion of chest
Yoga asana :
Virabhadrasana 1
Rosie Evans 18 June 2011

9. Pectoralis Major Forms anterior wall of axilla
Originates in clavicular head
Adducts and medially rotates humerus
Brings arm forward and across body
Tightness causes rounding of back and restricts chest open
Yoga asana :
Tiryaka Tadasana
Adho Mukha Svanasana with forearms down
Dhanurasana
Virabhadrasana 1
Rosie Evans 18 June 2011

10. Trapezius
Originates at base of skull and includes all thoracic vertebrae
Elevates the shoulder girdle
Helps prevent depression of shoulder girdle when weight carrying
Yoga asana :
Parsvottanasana (with arms)
Garudasana
Gomukasana
Marjaryasana (Cat)
Bakasana
Rosie Evans 18 June 2011

11. Serratus Anterior Forms medial wall of axilla along upper five ribs
Protracts scapula into chest wall.
Rotates scapula for abduction and flexion of arm
Yoga asana :
Utkatasana
Garudasana
Utthita Parsvakonasana
Bakasana
Adho Mukha Svanasana
Salabasana
Rosie Evans 18 June 2011

12. Rhomboids : Major and Minor
The Rhomboids are active in poses that require adduction, elevation, or downward rotation of the scapula
They will work eccentrically to control scapular abduction (protraction), depression, and upward rotation
Yoga asana :
Gomukhasana (arms)
Ardha Matsyendrasana
Parivritti Baddah Parsvakonasana
Salamba Sarvangasana
Rosie Evans 18 June 2011

13. Rotator Cuff Consists of four important main muscles : SITS
Supraspinatus, Infraspinatus, Teres minor, Subscapularis
Stabilises the shoulder
Elevates and rotates the arm
Each muscle originates on the shoulder blade, or scapula, and inserts on the arm bone, or humerus
Yoga asana :
Vrksasana arms (supraspinatus)
Urdhva Mukha Svanasana (infraspinatus)
Natarajasana (teres minor)
Gomukhasana (subscapularis)
Rosie Evans 18 June 2011

14. Biceps Brachii Operates over three joints
Shoulder
Elbow
Wrist
Flexes elbow joint and supinates forearm
Function : picking up objects
Yoga asana :
Bakasana
Trikonasana
Rosie Evans 18 June 2011

15. Aims and Objectives To develop upper body strength
To develop flexibility in the upper body
To improve posture and therefore breathing
To work with awareness, care and control
To encourage students to develop their range of movement safely
To create awareness of the physical body
To explore within the range of movement
To maintain a full range of movement
To engage the mind, body and breath
Rosie Evans 18 June 2011

16. Rosie Evans 18 June 2011