EXAM - Familiy Of Postures

Question 1

Physical aspects of twisting postures

Answer 1

• improving blood flow and nutrients to spine and vertebral discs
• making spinal column more flexible and stimulating spinal nerves, improving back pain
• compressing abdomen and pelvic region increasing circulation to abdominal organs, rejuvenating the tissues
• detoxifying internal organs, stimulating digestive system

Question 2

Energetic aspects of twisting postures

Answer 2

• flushing the stomach and internal organs with fresh life, blood & prana
• elimination of toxins, managing knots and problems in life

Question 3

Key cues of twisting postures

Answer 3

• stabilize and elongate the spine
• engage core muscles before moving
• use inhale to lengthen the spine, exhale to deepen the rotation
• take care not to over rotate

Question 4

Contraindications of twisting postures

Answer 4

• careful with back pain or injury
• avoid during pregnancy (or open twist)
• avoid with hernia or abdominal injuries

Question 5

Physical aspects of forward folding postures

Answer 5

• stretching calves, hamstrings, releasing lower back
• calming effect on nervous system and mind, allows restoration after more physically challenging postures.
• compressing abdominal cavity has stimulating effect on internal organs, results in improved digestion

Question 6

Energetic aspects of forward folding postures

Answer 6

• allowing to look inward

- activates parasympathetic nervous system

Question 7

Key cues of forward folding postures

Answer 7

• lengthening torso and engage core muscles before moving
• fold from the hips
• bend knees if hamstrings and adductors are tight
• consider skeletal differences
• keep the breath moving to facilitate lengthening/deepening

Question 8

Contraindications of forward folding postures

Answer 8

• careful with students trying to reach their toes and round through lumbar spine, they cause injury to discs or ligaments of the spine (bend knees!).
• careful with low back pain or injury, to avoid lumbar disc herniation.

Question 9

Physical aspects of standing postures

Answer 9

• building a strong foundation
• creating firmness in the muscles and awareness around joints
• grounding down with feet, ankles, knees and hips aligned, rebounding upward force into the spine
• building strength and endurance

Question 10

Energetic aspects of standing postures

Answer 10

• connecting with the earth and sky
• get rid of dullness and depression
• refreshing and creating enthusiasm
• stability and presence

Question 11

Key cues of standing postures

Answer 11

• connect to the earth to have a firm foundation

- positioning the feet dictates how far to move further into a position (opening the posture from the base)

Question 12

Contraindications of standing postures

Answer 12

avoid when:

• high blood pressure, heart problems
• nervous system disorders
• pregnancy

Question 13

Physical aspects of hip opening postures

Answer 13

• increasing ROM & flexibility in hip joints
• stretching & lengthening muscles around (quads, adductors, hamstrings)
• improving circulation in pelvic region and reproductive organs
• increasing awareness of pelvic floor
• reducing risk of lumbar and sacral strain by improving forward flexion
• releasing tension (physical & emotional)

Question 14

Energetic aspects of hip opening postures

Answer 14

• grounding our seat into the world
• opening to our creativity
• releasing tension and emotions stored in the hips

Question 15

Key cues of hip opening postures

Answer 15

• avoid pushing to open
• protect the knees
• open the hips only after body is warm
• keep awareness of breath (inhale expand, exhale relax)
• being aware of skeletal differences

Question 16

Contraindications of hip opening postures

Answer 16

• lower back problems

Question 17

Physical aspects of inverted postures

Answer 17

• invigorating every system in the body
• improving blood circulation and respiration
• strengthening upper body, back and abdominals
• benefiting cardiovascular aspects

Question 18

Energetic aspects of inverted postures

Answer 18

• increasing blood flow to brain and head, which brings mental clarity and change the way you view the world
• overcoming fear
• fun and childlike play

Question 19

Contraindications of inverted postures

Answer 19

• avoid with high blood pressure
• avoid with neck or shoulder injury and eye problems
• choose partial inversion when overweight, menstruating or pregnant
• careful when teaching a large class

Question 20

Physical aspects of back-bending postures

Answer 20

• improve posture and stimulate the nervous system
• strengthening deep back muscles
• stretching hip flexors to open up shoulders and chest
• building strength and power in legs, arms and back muscles

Question 21

Energetic aspects of back-bending postures

Answer 21

• opening heart, lungs, chest, bringing in lightness and vitality
• energizing
• may bring about fears and vulnerabilities
• alleviating feelings of lethargy or depression

Question 22

Key cues of back-bending postures

Answer 22

• shoulderblade slide down the back and hug ribcage
• supporting the spine with strong core by activating mula bandha and uddiyana bandha
• keeping length in the lower back

Question 23

Contraindications of back-bending postures

Answer 23

• avoid with acute back pain
• avoid with spine problems or hernia
• take care with neck injury, knee injury, high blood pressure
• avoid backbends on stomach with pregnancy
• do not overexert when menstruating

Question 24

Why would you do inverted postures?

Answer 24

1. to improve circulation of blood flow

2. to improve breathing

Question 25

Why would you do hip opening postures?

Answer 25

1. to relieve tension
2. to improve lower back pain, balance and posture
3. to maintain a healthy ROM