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YTT Study 2 > Postures > Flashcards

Postures Flashcards

Postures, family, poses, cues

1
Q

Anjaneyasana

A

High Lunge

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2
Q

Back bend

A
  • Energising poses
  • Can throw one in to energise the class in Anjaney, Tadasana, crescent lunge
  • Awaken energy within the spine, invigorate the nervous system, improving breathing and digestion
  • Open up the front body, releases and breaks stress
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3
Q

Backbend cuing

A
  • ‘airbag’ effect – activating uddiyanah bandha by contracting the abdominal muscles compresses the abdominal organs and provide additional support to the muscles surrounding the lumbar spine
  • Ground four corners of the feet
  • Legs and feet parallel
  • Lengthen lumbar spine by grounding tailbone and activating uddiyanah bandha
  • Hug tips of shoulder blades in the back of the heart space
  • Broaden collarbones
  • Elongate cervical spine
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4
Q

Backbend cuing

A
  • Ground four corners of the feet
  • Legs and feet parallel
  • Lengthen lumbar spine by grounding tailbone and activating uddiyanah bandha
  • Hug tips of shoulder blades in the back of the heart space
  • Broaden collarbones
  • Elongate cervical spine
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5
Q

Before twisting what needs to be activated?

A

The core muscles in order to centre the pelvis from the hip joint.

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6
Q

Boat Pose

A

Navasana

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7
Q

Bow Pose

A

Dhanurasana

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8
Q

Bridge Pose

A

Setu Bandha Sarvangasana

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9
Q

Child’s Pose

A

Balasana

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10
Q

Cobra Pose

A

Bhujangasana

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11
Q

Concentric contraction

A

Movement to contract the muscle i.e. bicep curl inward

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12
Q

Corpse Pose

A

Savasana

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13
Q

Crow Pose

A

Bakasana

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14
Q

DFD - modifications

A
  • bend knees - drop knees to earth or dolphins pose on forearms
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15
Q

Dhanurasana

A

Bow Pose

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16
Q

Downward Dog

A

Adho Mukha Svanasana

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17
Q

Eagle pose

A

Garudasana

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18
Q

Eccentric contraction

A

Movement to extend the muscle i.e. moving from bicep curl inward

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19
Q

Fierce or chair pose

A

Utkatasana

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20
Q

Fish Pose

A

Matsyasana

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21
Q

Forward bend cuing

A
  • Engage Uddiyanah Bandha and lengthening sternum away from pelvis
  • Maximise length in front body, minimal rounding in back body
  • Bend knees to take pressure off hamstrings and lower back
  • Anterior tilt of pelvis
  • Quadriceps engaged
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22
Q

Forward bends - rules

A
  • Should have an acute angle – less than 90 degrees
    • bend knees more to safely forward fold
  • Those that are overly flexible, need to focus on stability through their uddiyanah and mula bandhas to support the spine
    *
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23
Q

Forward bends benefits

A

Benefits – open the back-body chain of muscles

Has a calming effect on the nervous system influencing the mind to slow down and move more to introspection

Chance to reset, regroup

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24
Q

Half Lord of Fish Pose

A

Ardha Matsyendrasana

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25
Q

half way lift

A

ardha uttanasana

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26
Q

Inversions cuing

A
  • Engage core strength
  • Maintain a neutral curve through the cervical spine
  • Encourage shoulder stability
  • Active feet and legs to avoid sinking
  • Continuous flow of breath
27
Q

Isometric contraction

A
  • Muscle contracts but does not shorten
28
Q

Lateral cuing

A
  • Engage core strength
  • Stay lifted out of lumbar spine
  • Stabilise pelvis alignment and feet
  • Stabilise scapula placement
  • Continuous flow of breath
29
Q

Legs up the wall

A

Viparita Karani

30
Q

Matsyasana

A

Lord of the Fishes Pose

31
Q

Mountain Pose

A

Tadasana

32
Q

Name and show three planes of anatomical movement

A

Saggital - Flexion/Extension; Coronal - Adduction/Abduction; Transvers - Rotation

33
Q

Natarajasana

A

Dancer

34
Q

Plough Pose

A

Halasana

35
Q

Revolving crescent lunge

A

parivrtta Anjaneyasana

36
Q

Revolving crescent lunge - key alingment

A
  • feet hip width - on the ball of back foot, heel over ball - back leg engaged, thigh bone lifted - front knee over ankle, in line with second toe - hug inner thighs toward midline - lengthen spine on the same diagonal angle as the back leg, pull sternum up - tailbone lengthens to back foot - uddiyanah bandah engaged - arms in prayer or arms open - length in boths sides of the upper body - breathe
37
Q

Revolving crescent lunge - modifications

A
  • drop back knee - lengthen hand to floow on inside of front foot or block
38
Q

Salabhasana

A

Locust

39
Q

Samasthiti

A

Tadasana variation

40
Q

Shoulder stand

A

Salamba Sarvangasana

41
Q

Side Plank

A

Vasisthasana

42
Q

Squat pose

A

Malasana

43
Q

Standing forward bend

A

Uttanasana

44
Q

Standing postures - foundation?

A
  • Feet > hips > spine
  • Connect to the earth
  • Build upward
  • Speak to the four corners of the feet, spread the toes
  • femurs descending
  • Ensure pelvic alignment
  • Drishti is important when balancing
45
Q

Supta Baddha Konasana

A

Reclining Bound Angle Pose

46
Q

Tree pose

A

Vrksasana

47
Q

Twists

A
  • Neutralising or energising
    • Allows for improved energy through back body
    • Neutralising between folding or strong back bends
  • Crucial for spinal health to get blood supply into the joints
  • Manipulate the internal organs
  • Rotates the spine and lengthens the muscles of the back body
  • Don’t twist when pregnant
48
Q

Twists cuing

A
  • Engage core
  • Maintain natural curvature of spine
  • Lengthen the spine, engage the back muscles
  • 1 part of body should always remain straight
  • Standing = hips, pelvis
  • Laying down = shoulders stay in touch with the earth
  • Take care not to over rotate
49
Q

Upward Facing Dog

A

Urdhva Mukha Svanasana

50
Q

Virabhadrasana 1

A

Warrior 1

51
Q

W2 alignment points (10)

A
  • Front heel in line with back foot heel or inner arch - Back foot at a 90 degree angle, grounding into the pinky edgy - Back inner thigh engages, lifts and presses back - Front knee in external rotation over ankle, in line with second toe - Hips open, shoulders over hips - Arms reaching straight up, open at shoulder level - Arms externally rotated (biceps up, palms down) - Shoulder blades wide down the back - Neutral spine, supported by uddiyana bandha - Drishti forward over middle finger
52
Q

W2 modifications

A
  • Shorten stance for more stability - Drop hands to prayer
53
Q

Warrior 1 Modifications (3)

A
  • Shorten distance between foot for more stability - Drop hands to prayer in front of chest - Crescent lunge
54
Q

Warrior 3

A

Virabhandrasana 3

55
Q

What are inversions?

A

Inversions

Need to be mindful of weight and where you are balancing

Great when feeling emotional, indigestion

Only posture where heart is higher then head

56
Q

What are laterals?

A

Laterals

  • Opens the side body
  • Very invigorating
57
Q

What are standing asanas designed to do?

A

Build strength in the body and increase flexibility, particularly in the legs and hips.

58
Q

What are the families of postures

A
  1. standing
  2. forward bends
  3. back bends
  4. twists
59
Q

What are the planes of the pelvis

A
  • Sagittal plane – thrust hips forward or back
    • anterior tilt – pitching hip bones forward
    • posterior tilt - tucking the hip bones back
    • can manage by focusing on the hips/feet e.g. crescent lunge bend the back knee
  • Coronal/frontal plane – tipping of the pelvis right or left
    • E.g. tree pose, foot too high and hips are one sided
  • Transverse/horizontal plane –
    • Twisting hips with the back
    • keeping pelvis stable while twisting through the torso and spine e.g. twisted lunge – keep pelvis level
60
Q

What are the planes that our hips may take?

A

Sagittal - anterior/posterior tilt

coronal/frontal plane - hip hikers

transverse/horizontal - rotation

61
Q

What are the two types of twists?

A

One where the shoulders stay fixed and the pelvis rotates and ones where the pelvis stays fixed and the shoulders rotate.

62
Q

What is key to sequencing?

A
  • Find clarity in your theme – theme should be identified and summarised
  • Relate to your theme – why is it important for you
  • Back it up with philosophy, ancient teaching, quote, story
  • Sequence – peak pose, alignment cues etc
63
Q

What is the definition of an Inversion?

A

Any posture where the head is below the heart.

64
Q

Wide seated forward bend pose

A

Upavistha Konasana

YTT Study 2 (32 decks)

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