Muscle Movement

Action of the Joints =

Prime Mover Muscles;

Yoga Poses with Weights

Shoulder Flexion = Anterior Deltoid, Pectoralis Major; Shoulder Press and Frontal Raise in Warrior I

Shoulder Extension = Latissimus Dorsi, Posterior Deltoid; Lat Pull Down in Standing Balancing Poses, like Tree, Crab or Reverse Table

Shoulder Abduction = Middle Deltoid, Supraspinatus (one of the four Rotator Cuff muscles); Lateral Raise with thumbs up in Warrior II

Shoulder Adduction = Latissiumus Dorsi, Pectoralis Major, Teres Major; Chest Press or Woodchopper in Bridge Pose

Shoulder Horizontal Abduction (Scapulae Retraction - moving the shoulder blades towards the midline of the back) = Posterior Deltoid, Rhomboids, and Middle Trapezius; Reverse Fly in Warrior II

Shoulder Horizontal Adduction (Scapulae Protraction - moving the shoulder blades away from one another) = Pectoralis Major, Anterior Deltoid, Serratus Anterior;  High Plank, Forearm Plank, and Chest Fly in Bridge

Elbow Flexion = Biceps Brachii, Brachialis, Brachioradialis; Bicep Curls in Warrior I, Hammer Curls in Goddess, and Arms Extended at shoulder height in Warrior II

Elbow Extension = Triceps; Tricep Extension in Pyramid, Tricep Extension in hands behind the neck and straightening the arms in a Balancing Pose like Standing Pigeon or Eagle

Trunk Flexion; Lateral Trunk Flexion = Rectus Abdominis, Obliques, Quadratus Lumborum Triangle with hand weights. Side Planks with weights or none, Forward Folds

Trunk Extension = Erector Spinae muscle group; Locust Pose with or without weights, Cobra

Hip Flexion = Ilio-Psoas; Knee to Chest in Lunge Kicks with weights at side or add in overhead press

Hip Extension with Leg Straight = Gluteus Maxiumus; Warrior III, Curtsy Squats

Hip Extension with Knee Bent = Hamstrings;  Bridge Pose with leg pulses

Hip Abduction = Gluteus Medius and Gluteus Minimus; Half Balancing Moon and Modified Gate or Side Plank with leg lift and heel/toe parallel to the floor

Hip Adduction =  Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis; Revolved Triangle and Twisted Pyramid

Knee Flexion = Hamstrings (Semimembraneous, Semitendinosis, Biceps Femoris); Donkey lifts from Table Top or Quadriped

Knee Extension = Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris); Standing Mountain with Extended Leg in front of you with weights or no weights

Ankle Plantar Flexion = Gastrocnemius, Soleus (calf muscles); Standing Mountain or Chair Pose with Heel Lift

Ankle Dorsal Flexion = Tibialis Anterior (shin muscle); Lying on the back with feet on the wall for toe flaps keeping heels on wall or walking on heels with weights

Jeanne teaches these classes on Friday (12:00 pm no sun salutes), Tuesday (5:45 pm with Sun Salutes, Thursday (5:45 pm with Sun Salutes) and in January Monday (4:30 pm no sun salutes)