Anatomy, Physiology, and Biomechanics
This domain tests whether you can explain movement and load in anatomical terms and apply physiology to safe practice. Questions often ask which plane a movement occurs in, which muscle acts, or why a cue changes joint stress.
Movement language
- Sagittal plane: flexion and extension, such as hip flexion in a forward fold or shoulder flexion in urdhva hastasana. Frontal plane: abduction, adduction, and lateral flexion. Transverse plane: rotation.
- Concentric contraction shortens a muscle; eccentric lengthens under load; isometric holds length. Agonist creates the action; antagonist opposes it; synergists assist; stabilizers fix a segment.
- Bone responds to progressive load; connective tissue adapts slowly. Alignment cues should distribute load rather than force a single aesthetic line.
Breath and nervous system
Diaphragmatic breathing increases tidal volume and supports parasympathetic tone. Exhale tends to favor relaxation; forceful breath and long holds can increase sympathetic drive. Avoid breath retention with uncontrolled hypertension, glaucoma, or pregnancy unless cleared.
Worked example
In chaturanga, the elbows should track toward the ribs rather than flare wide. Reasoning: humeral extension and adduction with scapular stabilization reduce anterior shoulder stress; flaring can impinge the subacromial space. A block under the sternum is a load-reduction modification.
Traps
Do not call every stretch a release or claim yoga lengthens bone. Do not confuse flexion and extension at the hip versus spine. Do not prescribe breathing exercises for medical conditions. Distinguish normal muscle soreness from sharp joint pain.