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Asana Flashcards

(62 cards)

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1
Q

Tadasana

A

Standing mountain pose

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2
Q

Parsvottanasana

A

Intense side stretch; literally: side flank, outstretched, intense Pyramid pose NEUTRAL ASSYMETRICAL

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3
Q

Virabhadrasana 1

A

Warrior 1 NEUTRAL ASSYMETRICAL heel to heel alignment

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4
Q

Prasarita Padottanasana

A

Intense spread leg stretch; literally: wide spread foot or leg

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5
Q

Uttanasana

A

Standing forward bend; literally: outstretched, intense

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6
Q

Utkatasana

A

Chair pose; literally: fierce, awkward

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7
Q

Urdhva Hastasana

A

Raised hand pose

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8
Q

Utthita Hastana

A

Raised hand pose

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9
Q

Virabhadrasana 2

A

Warrior 2 EXTERNAL ASSYMETRICAL heel to arch alignment

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10
Q

Utthita Parsvakonasana

A

Extended side angle

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11
Q

Utthita Trikonasana

A

Extended triangle pose

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12
Q

Ardha Utanasana

A

Half standing forward bend

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13
Q

Adho Mukha Svanasana

A

Downward facing dog

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14
Q

Vrkasana

A

Tree pose

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15
Q

Virabhadrasana 3

A

Warrior 3

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16
Q

Utthita hasta padangusthasana

A

Extended hand to toe; know 1,2,3 variations

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17
Q

Ardha chandrasana

A

Half moon

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18
Q

Salamba sirsana

A

Head stand

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19
Q

Adho mukha vrkasana

A

Downward facing tree, hand stand

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20
Q

Component parts for balancing postures

A

Core engagement, intrinsic equilibrium, co contraction, strong mental focus, eccentric awareness(extra awareness of co contraction), strong foundation

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21
Q

Component parts for inversions

A

Core(think bandhas), strength/stability in wrists, + shoulders, hamstring length, neutral pelvis, engaged glutes, focus

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22
Q

What are the assessment poses for inversions?

A

Utthita hastana, plank, dolphin, ams, prasarita paddotanasana

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23
Q

Utthita

A

Extended

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24
Q

Parivritta

A

Revolved

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25
Parivritta trikonasana
Revolved triangle
26
Parivritta badha parsvakonasana
Twisting side angle
27
Parivritta ardha chandrasana
Revolved half moon
28
What muscles do we use for inversions?
Serratus anterior
29
Setu bandha sarvanghasana
Bridge pose
30
Urdhva dhanurasana
Wheel
31
Ustrasana
Camel pose
32
Bhujangasana
Cobra pose
33
Salabhasana
Locust pose
34
Dhanurasana
Bow pose
35
Component parts of back bends
Open anterior body, neutral pelvis, open thoracic region, arm+back strength, knee over heels, weight back in hands
36
Thoracic wheel
Back ribs lift off waist+front ribs soften
37
Pelvic wheel
Frontal hip bones lift towards low ribs, buttocks lengthens to knees
38
Traction back bends
🔁🔄 SUPINE on back
39
Strengthening back bends
â†Ēī¸â†Šī¸ PRONE on belly
40
Ardha chaturanga dandasana
Plank
41
Chaturanga dandasana
Half plank
42
Ashtangasana
Puppy dog pose
43
Urdhva mukha svanasana
Upward facing dog
44
Bhujan gasana
Cobra
45
Garudasana
Eagle pose
46
Danurasana
Bow pose
47
Bakasana
Crow pose
48
Vashistasana
Side plank
49
Component parts of twists
Lengthen on inhale, revolve on exhale/stability in legs and pelvis/lengthen evenly through front and back body/plumb line in torso
50
Dandasana
Stick pose, upper and lower body 90 degrees on bum
51
Navasana
Boat pose
52
Paschimottanasana
West stretching pose, seated fwd fold
53
Badha konasana
Bound angle pose, butterfly
54
Janu sirsasana
Head to knee, one leg seated fwd fold
55
Upavista konasana
Seated straddle
56
Pincha mayurasana
Tail feathers, forearm stand
57
Salamba sarvangasana
Shoulder stand queen of asanas
58
Padmasana
Lotus pose
59
Virasana
Heroes pose-w sits
60
Vajrasana
Thunderbolt pose-seated on knees
61
Sukhasana
Easy pose-cross cross applesauce
62
Ardha matsyendrasana
Half lord of the fish/seated twist

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