Geography and Motion Terms
**Movement Terminology**
**Flexion / Extension**:
Flexion decreases the angle at a joint, typically moving the body part
forward, though the knee flexes backward. Extension returns the joint to its
neutral position, while hyperextension refers to movement beyond the normal
range of motion.
**Adduction / Abduction**:
Adduction brings a body part closer to the midline, whereas abduction moves
it away from the midline.
**Internal Rotation / External Rotation**:
Internal (or medial) rotation moves a body part toward the midline, while
external (or lateral) rotation moves it away.
**Pronation / Supination**:
Pronation rotates the palms to face downward, while supination turns them
upward. This terminology, typically applied to forearm movements, can also
refer to foot movements. Foot pronation combines dorsiflexion, eversion, and
abduction, elevating the toes and tilting the sole away from the other foot.
Conversely, foot supination involves plantar flexion, inversion, and
adduction, bringing the toes down and tilting the sole toward the other foot.
These actions facilitate normal foot-ground contact during activities like
walking, running, or navigating uneven terrains.
**Location Terminology**
**Lateral / Medial**:
Lateral indicates a position away from the midline, while medial refers to
a position toward the midline.
**Anterior / Posterior**:
Anterior means situated in front, whereas posterior denotes being at the
back.
**Distal / Proximal**:
Distal refers to a position farther from the origin, while proximal
indicates closeness to the origin.
**Superior / Inferior**:
Superior means above, and inferior signifies below.
**Superficial / Deep**:
Superficial describes a position toward the skin, whereas deep indicates
inside the body.
**Ventral / Dorsal**:
Ventral refers to the front of the body, while dorsal indicates the
back.
**Lappa’s Teachings and General Movement Types**
Andrey Lappa categorizes movements into various types, including
stretching, static and dynamic strengthening, static and dynamic endurance,
coordination, and reaction. Movements can be passive, relying on gravity,
active, engaging opposing muscles, or a mix of both.
Lappa critiques traditional asanas for emphasizing active stretches and has
introduced passive stretches for arms and shoulders based on his findings.
For further insights, refer to Lappa‚Äôs teachings in “Open Arms”
and on Universal Yoga’s website.
**Planes of Motion**
Movement occurs in three planes: sagittal, frontal, and transverse,
allowing the body to move in multiple dimensions.
**Sagittal Plane**:
This plane divides the body into left and right sections, facilitating
forward and backward movements, such as flexion and extension. Examples
include bicep curls and lunges.
**Frontal (Coronal) Plane**:
This plane separates the front and back of the body, enabling lateral
movements such as adduction and abduction. Examples include lateral
raises.
**Transverse Plane**:
This divides the body into top and bottom sections and is responsible for
rotational movements. Examples include internal and external rotations, along
with horizontal flexion and extension during upper body exercises.
**Muscle Engagement and Body Positioning**
The term “scrub,” as described by Ray Long, refers to the engagement of
muscles in a way that creates a dragging motion without actual movement. For
instance, in Sphinx Pose, scrubbing backward with the forearms helps to draw
the chest forward.
**Prone & Supine**:
Prone means lying face down, while supine indicates lying on the
back.
**Cues to Note**:
When instructing movements involving arm elevation, it’s more
anatomically correct to refer to them as “shoulder flexion” rather than
“extend your arms up.” For example, lifting arms forward and upward
alongside the ears is considered shoulder flexion.
For more detailed information on movement terminology and the
musculoskeletal system, please visit [this
link](https://ashtanga.tech/study-guide/anatomy-physiology/anatomy-biomechanics/musculoskeletal-system/location-movement-terminology/).