Know Your Glutes - Gluteus Maximus, Medius & Minimus | Yoga Tune Up Yoga Tune Up Blog » Get to Know Your Glutes
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The outward appearance of the gluteal group, particularly our grand gluteus maximus, causes as much pride as consternation in our culture than perhaps any other muscle set. The truth is, the muscles that make up this key cluster at the posterior of our bodies deserve to be honored for the amazing work they perform for us everyday-regardless of their outward appearance.
There are several muscle sets located at the hips, and we ve met a few of them in previous Yoga Tune Up blogs, including the Tensor Fasciae Latae and the Piriformis. Here we will examine the gluteal group , and the Yoga Tune Up exercises that can provide flexibility fat and strength to this area. We will discover that one common result of tightness fat and over-training of this group of muscles is once again low back pain, and limitations in one s yoga practice as well. As usual, inordinate amounts of time in any activity: sitting at work, riding the bicycle, the horse, or even running, creates imbalances through under or over use.
In yoga, as in life, symmetry, equanimity, and the realization that the impact of our actions will reverberate throughout our being can motivate us to become more aware and conscious. In this case, let s raise glute consciousness.
The three muscles of the gluteal group are Gluteus Maximus, Medius, and Minimus. Their names reflect the size of the muscle, and somewhat indicate their location from superficial (maximus) to deep (minimus).
The strong gluteus maximus is closest to the skin s surface. It s work is to extend the hip. For example, when taking Warrior I in yoga, it works with the hamstrings to extend the back leg. This muscle also externally rotates the hip, and helps to move the thigh away from the body (abduction).
Now, we wouldn t want to continue discussion the gluteal group without acknowledgement of the padding and insulation in the buttock area. This padding and insulation is called adipose tissue, and by and large this tissue (otherwise known as um, fat) is necessary fat and a good thing, in moderation. (For recent information on the advantages of the pear shape see): http://www.sciencedaily.com/releases/2010/01/100116104535.htm
So as we discover our glutes, you ll also encounter your adipose tissue. Stand with your feet hip width apart, take a giant step back as in a simple lunge or Warrior I. Place your hand on the buttock of the back leg. You should feel the gluteus maximus fat contract. fat
The gluteus medius is located more to the upper outer part of the hip. It is partially covered by the gluteus maximus muscle. The Gluteus Medius is crucial for stabilizing and equalizing, or as we say in Yoga Tune Up , joint-stacking our hips. The classic side lying leg lift exercise helps to target and strengthen the gluteus medius. In yoga, the back leg in triangle also activates the gluteus medius.
The Gluteus Minimus is situated beneath the gluteus medius. The minimus stabilizes our hips, rotates our thigh inward, and also abducts the hips. Some of these actions are opposite of the gluteus maximus, but the gluteal group is so large that it can work in many different directions to keep the hip in harmony.
Bonnie is extremely proud to be a licensed Yoga Tune Up teacher, and joyfully shares the work of Yoga Tune Up . She also holds her 200 hour RYT certification from Tias LIttles Prajna Yoga, and successfully completed Relax and Renew training with Judith fat Lasater and Roger Cole in 2005. Her 30 years of teaching adults is infused with her own love of lifelong learning, and she will always be a student of yoga, meditation, and life. For more about me or to view my Yoga Tune Up class schedule go here . View RSS feed 49 Responses to “Get to Know Your Glutes”
October fat 23, 2010 at 12:58 pm
Very informative article. I enjoyed the pictures and the reference to Science Daily!
What’s amazing about this is the number of actions and range of movement the glutes enable us to perform! Its strength gives us hip stabilization, contraction can tilt the pelvis and give us balance, tightening gives us external rotation of the femur at the hip… the list goes on and on. What a good muscle group to get to know – and appreciate!
With the wide range of movement the glutes provide to the hip, it is important to work these regularly.
Shop Yoga Tune Up "At Home" Program Therapy Ball Programs Yoga Tune Up DVDs Quickfix Online Videos Kits and Combo Packages YTU Accessories YTU For Beginners Pain & Stress Relief Neck Shoulders Low Back Hips Sample Yoga Tune Up Sample fat Quickfix Videos Pose of the Week News & Community fat Blog Newsletter & Updates Become an Affiliate Classes & Trainings Class / Workshop Search Teacher Trainings Find a Teacher Jill's Schedule About Yoga Tune Up About Yoga Tune Up FAQs
The outward appearance of the gluteal group, particularly our grand gluteus maximus, causes as much pride as consternation in our culture than perhaps any other muscle set. The truth is, the muscles that make up this key cluster at the posterior of our bodies deserve to be honored for the amazing work they perform for us everyday-regardless of their outward appearance.
There are several muscle sets located at the hips, and we ve met a few of them in previous Yoga Tune Up blogs, including the Tensor Fasciae Latae and the Piriformis. Here we will examine the gluteal group , and the Yoga Tune Up exercises that can provide flexibility fat and strength to this area. We will discover that one common result of tightness fat and over-training of this group of muscles is once again low back pain, and limitations in one s yoga practice as well. As usual, inordinate amounts of time in any activity: sitting at work, riding the bicycle, the horse, or even running, creates imbalances through under or over use.
In yoga, as in life, symmetry, equanimity, and the realization that the impact of our actions will reverberate throughout our being can motivate us to become more aware and conscious. In this case, let s raise glute consciousness.
The three muscles of the gluteal group are Gluteus Maximus, Medius, and Minimus. Their names reflect the size of the muscle, and somewhat indicate their location from superficial (maximus) to deep (minimus).
The strong gluteus maximus is closest to the skin s surface. It s work is to extend the hip. For example, when taking Warrior I in yoga, it works with the hamstrings to extend the back leg. This muscle also externally rotates the hip, and helps to move the thigh away from the body (abduction).
Now, we wouldn t want to continue discussion the gluteal group without acknowledgement of the padding and insulation in the buttock area. This padding and insulation is called adipose tissue, and by and large this tissue (otherwise known as um, fat) is necessary fat and a good thing, in moderation. (For recent information on the advantages of the pear shape see): http://www.sciencedaily.com/releases/2010/01/100116104535.htm
So as we discover our glutes, you ll also encounter your adipose tissue. Stand with your feet hip width apart, take a giant step back as in a simple lunge or Warrior I. Place your hand on the buttock of the back leg. You should feel the gluteus maximus fat contract. fat
The gluteus medius is located more to the upper outer part of the hip. It is partially covered by the gluteus maximus muscle. The Gluteus Medius is crucial for stabilizing and equalizing, or as we say in Yoga Tune Up , joint-stacking our hips. The classic side lying leg lift exercise helps to target and strengthen the gluteus medius. In yoga, the back leg in triangle also activates the gluteus medius.
The Gluteus Minimus is situated beneath the gluteus medius. The minimus stabilizes our hips, rotates our thigh inward, and also abducts the hips. Some of these actions are opposite of the gluteus maximus, but the gluteal group is so large that it can work in many different directions to keep the hip in harmony.
Bonnie is extremely proud to be a licensed Yoga Tune Up teacher, and joyfully shares the work of Yoga Tune Up . She also holds her 200 hour RYT certification from Tias LIttles Prajna Yoga, and successfully completed Relax and Renew training with Judith fat Lasater and Roger Cole in 2005. Her 30 years of teaching adults is infused with her own love of lifelong learning, and she will always be a student of yoga, meditation, and life. For more about me or to view my Yoga Tune Up class schedule go here . View RSS feed 49 Responses to “Get to Know Your Glutes”
October fat 23, 2010 at 12:58 pm
Very informative article. I enjoyed the pictures and the reference to Science Daily!
What’s amazing about this is the number of actions and range of movement the glutes enable us to perform! Its strength gives us hip stabilization, contraction can tilt the pelvis and give us balance, tightening gives us external rotation of the femur at the hip… the list goes on and on. What a good muscle group to get to know – and appreciate!
With the wide range of movement the glutes provide to the hip, it is important to work these regularly.
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