1. Anatomy: Choose any Asana and write about the joints, muscles and organs, system involved
Muscles and joints involved:
There are various muscles groups in the legs that are affected when we sit in Padmasana. Since they are rarely stretched they remain stiff. One of the muscles which is stretched the most during Padmasana is “Vastus Lateralis”. This muscle is situated on the outer side of the leg, starting from the outer knee and and goes till halfway on the upper bone of the leg. This is one of the four major muscles group in the leg which forms Quadricep. Function of the Vastus Lateralis muscle is to provide stability to the knee joint and prevent the joints from being dislocated.
The rib cage is expanded and the lungs and shoulders strengthened, the spinal column is straightened out, and the abdominal muscles stretched.
Joints involved in Padmasana
Involved joints in the legs are knee, hip pelvis and ankle, the shoulder, hand wrist and finger joints (the last 2 only isotonically involved)
There are muscles in three major joints which are the most stretched during the practice of Padmasana. They are the ankle, knee and the groin. Knee Joint
Ankle Joint: Flexibility of ankle joint makes sure that the sole does not press too hard on the thigh muscle, otherwise it causes pain in the thigh and we have to come out of the pose very early.
Hip joint: Hip joint flexibility ensures that the knees can touch the ground when we are able to place the foot on top of the opposite thigh. Initially Knees do not touch the floor, but once enabled to have both of them touch the floor, it will ensure that the Padmasana is more comfortable. Also we will be able to bring the toes nearer to the groin area.
Knee joint, most important to be loosened and most of the effort for loosening the joints should be on the knee joint with preparing exercises.
Hand wrist: is pronated outwards to keep the fingers on the toes
Finger joints: are flexed to held the toes and supporting rotating the arms
Single muscle/joints/muscles/organs/system involved when getting into the pose
It starts with an abduction of the legs, tensor fascia latae is activated to spread the legs out, in parallel there is the Adductor longus working in an isotonic way, to keep the legs inwards on the groins
Sartorius is working for torsion the knees inwards
In parallel the Gracilis is stretching as well as the Gluteus medius has to be
stretched to bring the knees down
The shoulder are outwards rotated and the arms hyper extended to the back
The elbows are flexed, are rotatated out, involved muscle is the deltoid
Petronis longus torse the foot inwards
Kidney is slightly pressed and thus the blood circulation
Lymph knots on the legs are pressed and activating the ….
By Martina Klenk