Yoga 120A Final Exam Flashcards
(22 cards)
Sanskrit name for Triangle pose?
Trikonasana
Sanskrit name for Half Moon pose?
Ardha Chandrãsana
Sanskrit name for Pigeon pose?
Eka Pada Rajakapotasana
Sanskrit name for Plow pose?
Halasana
Sanskrit name for Reclining Bound Angle pose?
Supta Baddha Konasana
Half Moon Pose
one leg is straight while the other is extended back parallel to the earth
one hand on the earth, one extended upwards towards the sky
arms and shoulders form a straight line perpendicular to the earth
gaze is up
strengthens the abdomen, ankles, thighs, butt, and spine
stretches the groins, hamstrings, calves, shoulders, chest, and spine
improves coordination and balance
helps relieve stress
improves digestion
Wide-Legged Standing Forward Bend
body is folded forward from a wide stance
lengthen the legs to press the hips up towards the cieling
feel the spine being pulled in opposite directions as you press the head down and life the hips up
stretches the hamstrings, calves, hips, low back, and spine
strengthens the hamstrings, calves, hips, low back, and spine
Triangle Pose
legs are straight and in a wide stance, forming a triangle with the earth
one arm extends towards the sky, as the other reaches down to the earth
both arms are aligned with the shoulders in a straight line
gaze is forward
strengthens the thighs, knees, and ankles
stretches the thighs, knees, ankles, hips, groin, hamstrings, calves, shoulders, chest, and spine
stimulates the abdominal organs
helps relieve stress
improves digestion
Pigeon Pose (upright)
hips are square to the earth
front knee is bent 90 degrees and flat
back leg is extended with the knee and back foot pressed firmly into the earth
ribcage is lifted
gaze is forward
stretches thighs, groin, abdomen, chest, shoulders, neck
stimulates the abdominal organs
opens shoulders and chest
Pigeon Pose (forward bend)
bend forward from the hips, with the hands on the ground and outstretched in front of you
stretches the quadriceps and hip flexors of the back leg
opens the hips
rotates the front hip
Plow Pose
upper back rests on the earth with hips and legs revolved back over the torso above and beyond the head
torso is perpendicular to the earth
legs are fully extended with no bend
toes reach for the earth
neck is straight, chin tucked
gaze is inward
stretches the shoulders, spine
reduces stress and fatigue
stimulates abdominal organs and thyroid glands
calms the brain
Full Locust
lying on the belly, lift legs and arms (by your sides) away from the floor
rest on lower ribs, belly, and front pelvis
push up towards the ceiling against the resistance felt in arms/legs
gaze is forward or slightly upward
strengthens the spine, butt, backs of arms and legs
stretches the shoulders, chest, belly, thighs
improves posture
stimulates abdominal organs
helps relieve stress
Supported Shoulderstand
upper back is resting on the earth with the hips straight up towards the sky
torso is perpendicular to the earth
legs are fully extended
hands are supporting the lower back
neck is flat, chin tucked, gaze is inward
stretches the shoulders, neck
strengthens the legs, butt
improves digestion
stimulates the thyroid and prostate glands and abdominal organs
helps relieve stress and depression
calms the brain
Warrior II
legs are separated into a wide stance
front knee is bent at 90-degree angle, directly above the ankle
back leg is extended and straight, with the foot gripping the earth at a slight angle
arms are extended out to the sides, aligned with shoulders in a straight line
gaze is toward the front fingers
strengthens the legs, ankles
stretches the legs, ankles, groin, chest, lungs, and shoulders
increases stamina
stimulates abdominal organs
Extended Side Angle Pose
(from warrior II) fold the upper body forward at the crease of the hip
one arm is extended toward the front, bicep by the ear
other arm reaches down to the earth on the inside of the thigh
twist torso and gaze up towards the sky
strengthens the legs, knees, ankles
stretches the legs, knees, ankles, groin, spine, waist, chest, lungs, shoulders
increases stamina
stimulates abdominal organs
Warrior III
one leg is rooted and perpendicular to the earth
other leg is raised, extended back and parallel to the earth
arms and extended leg lengthen in opposing directions
arms, torso, and extended leg should be positioned parallel to the floor
gaze is forward or down
strengthens the ankles, legs, shoulders, back muscles
tones the abdomen
improves balance and posture
Upward Facing Dog
weight of the body is supported equally by the straight arms and the tops of the feet
shoulders are rotated back and down
ribcage is lifted and pulled through with a slight backbend
wrists, elbows, and shoulders are in a straight line
gaze is foward
strengthens the spine, arms, wrists, butt
stretches the chest, lungs, shoulders, abdomen
stimulates abdominal organs
helps relieve fatigue and depression
improves posture
Crow Pose
inverted position, with the hips up and the head down
arms are bent in a 90-degree angle
knees resting on the elbows
palms are firmly rooted into the earth for support
gaze is down and slightly forward
stretches the upper back
strengthens the abdominal muscles, arms, and wrists
opens the groin
Camel Pose
knees are hip width apart, thighs perpendicular to the earth
butt engaged but not hardened
tailbone tucked under, but hips do not puff forward
shins and tops of feet are pressed firmly into the earth
ribcage is open
base of palms are pressed against the soles or heels of the feet, fingers toward the toes
arms are extended straight, elbow creases face foward
gaze is either towards the sky or towards the earth
stretches the ankles, thighs, groins, abdomen, chest, front of the body, deep hip flexors, and throat
strengthens back muscles
improves posture
stimulates the abominal organs and neck
Reclining Bound Angle Pose
restorative posture
(in supine) bend the knees to each side, opening the hips
bring soles of the feet together, with heels as close as possible to the groin
back flat on the floor
opens the hips and groins
stretches the shoulders, rib cage, and back
stimulates the abdominal organs, lungs, and heart
Supported Bridge Pose
restorative posture
hips are pressed up, pelvis is tucked
heels are rooted into the earth, stacked underneath the bent knees
thighs are parallel to the earth
fingers are interlaced under the body
ribcage is lifted and heart is open, neck rests on the earth
gaze is to the sky
stretches the chest, neck, and spine
rejuvenates tired legs
stimulates abdominal organs, lungs, and thyroids
improves digestion
reduces anxiety, fatigue, backache, headache, and insomnia
Legs Up the Wall
restorative posture
back is relaxed into the earth
legs extend toward the sky without any tension behind the knees
arms rest by the sides of the body, palms up and open
eyes are closed, gaze inward
releases spine and lower back
heals the body
