1. THE JOINTS
IN
YOGA

2. Types of Joints
• Joint are classified by their range of motion
• Threes classes of joints
– Immovable – fibrous (collagen connects 2 bones)
– Slightly movable – cartilaginous (cartilage
connects 2 bones)
– Freely moveable - synovial
• The freely moveable joints are the ones that
are most important for the teaching and
practice of yoga

3. Synovial Joints
• The two surfaces of the bones interacting are
covered with a thin layer of hyaline cartilage.
• Separated by a joint cavity.
• A synovial membrane seals the joint cavity and
secretes synovial fluid.
• The hyaline cartilage and the synovial fluid allows
the bone surfaces to slide over each other
without friction.
• Outside of the joint is tough fibrous joint capsule

4. Meniscus
• Fibrocartilaginous disc
• Found within the cavity of the synovial
joint, between the two bones
• Act to make the two ends of the bones more
congruent.
• Act as shock absorbers

5. Synovial Fluid
• Allows us to move smoothly
• Serves as a lubricant
• Serves as a shock absorber
• Serves as a source of nutrients for the joint
cartilage
• Major components are
– Glycosaminoglycan
– Hyaluronic acid (HA)

6. Hyaluronic Acid
• A tissue lubricant that prevents inflammation and
wear of the joint and conserves synovial fluid.
• During joint usage or prolonged immoblization
HA is lost (this happens when you sleep
overnight)
• Morning stiffness is related to the lose of HA. As
we begin to move HA is secreted which replaces
the amount lost during immobilization
• Movement therapy stimulates secretion of HA
and those makes it an effective treatment for
patients with oseoarthritis

7. Movement Direction
• Synovial joints move in one plane
(uniaxial), two planes (biaxial), or multiple
planes (multiaxial)
• Pivot, Hings and Gliding joints are uniaxial
• Condyloid and Saddle are biaxial
• Ball and socket are multiaxial

8. Freely Moveable Joints
• Ball and socket
• Hinge
• Saddle
• Pivot
• Condyloid
• Gliding

9. Condyloid
Saddle
Ball and socket
Pivot
Hinge

10. Pivot Joint
• One pivot joint in the body
• The interaction/connection between the first
two cervical vertebrae
• C1 - the atlas
• C2 - the axis
• Allows the head to pivot/turn to the right and
left

11. THUMB JOINT

12. Hinge Joint
• Allows movement in only one plane/direction
• Limited range of motion
• Simplest type of joint
• While the movement is limited to mainly
flexion and extension, there is some slight
rotation.
• The integrity of the joint is maintained by a
strong network of ligaments which ensures
stability.

13. Hinge Joints of the Body

14. KNEE JOINT

15. KNEE JOINT
• Largest and most complex joint in the body. It is
not a simple hinge joint
• Three bones articulate to form the joint
– Femur, tibia, and fibula
• Fundamental movements are flexion and
extension.
• Hyperextension is possible, but is limited by the
anterior cruciate ligament.
• When the knee is flexed the structures that
provide stability are relaxed, which allows for
rotation at the joint

16. Knee Structure
• The meniscus
• Provides cushioning
• Has no blood supply
• Has limited nerve supply

17. Knee Structure
• Joint integrity/stability is maintained by the
knee ligaments.
– Medial collateral ligament
– Lateral collateral ligament
– Anterior cruciate ligament
– Posterior cruciate ligament
• These ligaments act as the primary stabilizers
of the joint and guide the movement of the
bones in proper relation to one another

18. The Knee in Yoga
• The knee is certainly a major participant in the
yoga standing postures
• Proper alignment of the postures is essential
for preventing misalignment joint stress to the
surrounding structures of the joint capsule
• One of the most common joint injures in sport
activities.

19. Knee Injuries
• Ligament strains
– 1st degree – stretching of the ligament fibers
– 2nd degree – stretching with some tearing of the fibers
– 3rd degree – full tear of the ligament
• Cartilage damage (most often it is the medial
meniscus)
• Bursitis – inflammation of the bursa sacks within
the joint capsule
• Osteoarthritis (degenerative joint disease)– a
wearing away of the cushion between the bones

20. Patellofemoral Joint

21. Patellofemoral Joint
• The patella is largest sesamoid (imbedded in the
tendon) bone
• Contains the largest layers of cartilage in the body
• The patella improves the efficiency during the
final straitening of the knee, because it holds the
quadriceps tendon in alignment.
• Decreases friction of the quadriceps tendon
• Enhances our ability to flex and extend the knee
• Protects the knee joint
• Decrease mechanical stress of the joint

22. PatelloFemoral Joint cont.
• Patella/femoral joint is very complex joint
• Forces in this joint are a function of the
quadriceps force and the angle of knee flexion
• Because it is poorly nourished and poorly
protected it is susceptible to injury, particularly
overuse injuries
• Sporting activities can create forces on this joint
up to 20x one’s body weight
• The joint is very susceptible to degenerative joint
disease

23. Knee Injuries

24. Iliotibial Band Syndrome
• A common injury that is manifested by pain on
the outside of the knee.
• The ITB is a tendinous extension of
the fascia covering two muscles
the gluteus maximus and the
tensor fascia latae
An overuse injury caused by repetitive flexing
and extending the knee.

25. ITB Stretch

26. Ankle Joint

27. Ankle/Foot Joints

28. Ankle Muscles
Because the bulk of the
muscles involved in
ankle joint movement
are located above the
different
joints, rehabilitation of
ankle injuries is
prolonged
Ankle stability is integral
to normal motion and
minimizing risk of ankle
sprain

29. Common Ankle Injuries
Inversion
Sprains – most
common of the ankle injuries

30. Common Foot Problems
• Most foot problems are related to the shoes
we wear
• 80% of foot problems occur in women
• Finding the write foot wear – choosing
comfort and function over style and status
• Important tips for good foot care – shoes
made of leather or canvas are good, but
sandals are the best, use a foot powder, wash
daily.

31. Common Foot Problems
Poor Foot
Wear
Plantar Fasciitis

32. The Ankle and Yoga
• Standing poses build awareness of the feet.
• Work on developing range of motion in the
toes.
• Range of motion exercise for the ankles
• Toes raises

34. Ankle Rehab Exercises

35. Wrist Joint

36. Wrist Joint

37. Muscular Development of the Forearm

38. Arm Balances
• The ankle joint is much more suited for
supporting the body because with gravity and
our upright posture the ankle becomes
stronger as we begin to walk and perform our
activities of daily living.
• The wrist is not as suited for supporting the
body because placing the weight of our body
on the wrist is not the norm.
• How do we perform arm poses proficiently?

39. Arm Balances