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YTT poses Flashcards

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1
Q

Name an adjustment for Adho Mukha Savanasana

A

press sacrum
compact outer hips
press thighs back

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2
Q

Name an adjustment for Uttanasana

A

press hands down on sacrum
trace sacrum to cervical spine
compact outer hips

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3
Q

Name an adjustment for Tadasana

A

ground pelvis
lift skull
hands on shoulder blades

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4
Q

Name an adjustment for chaturanga dandasana

A

shoulderheads up & in

lift inner thighs

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5
Q

Name an adjustment for Virabhadrasana I

A 
ground the back heel
use hands to internally rotate back thigh
square pelvis
lift hip points
facilitate backbend (fist to back heart)
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6
Q

Name an adjustment for Uttkatasana

A

allow them to sit on your thighs

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7
Q

Name an adjustment for Vrksasana

A

hands on shoulder blades
move shoulderheads back and in
use hands to drop hip & open thigh

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8
Q

Name an adjustment for Ardha Chandrasana

A

adjust pelvis and back leg

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9
Q

Name an adjustment for parivrtta Ardha Chandrasana

A

pull back outer hip
use hip/leg to prop up their pelvic half
help open chest (from chest)

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10
Q

Name an adjustment for Matsyendrasana

A

foot to sacrum
hands to shoulder
knee to back heart

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11
Q

Name an adjustment for parivrtta parsvakonasana

A

legs around hips (squeeze in/compact hips & stabilize pelvis)
reach under ribs to help turn chest

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12
Q

Name an adjustment for supine twist

A

hand to shoulder
hand to ribs
shoulder blade placement

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13
Q

Name an adjustment for bhujangasana

A

lift shoulders back and in
press sacrum with flat palm
align back feet

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14
Q

Name an adjustment for Salabhasana

A

pick shoulderheads up and in
grab feet and lift legs back and up
pull on tops of feet (“straighten your legs”)

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15
Q

Name an adjustment for Dhanurasana

A

lift shoulders up & in

sit on feet

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16
Q

Name an adjustment for urdhva dhanurasana

A

use your feet to guide feet in
do not pull from hips
place hands underneath shoulders

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17
Q

Name an adjustment for Ustrasana

A

foot to sacrum, foot to back heart (pull in opposite directions)

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18
Q

Name an adjustment for Supta Virasana

A

hands to thighs/quads

press your own heels down and back

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19
Q

Name an adjustment for kapotasana

A

align back leg

one thumb to hip crease, one thumb under curve of buttock

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20
Q

Name an adjustment for Janu Sirsasana

A

ground bent leg with your knee

use chest to increase forward bend

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21
Q

Name an adjustment for Ankle to knee (agnistambhasana)

A

thumbs to hip creases
externally rotate thighs
reclining version - place their foot on your sternum

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22
Q

Name an adjustment for baddha konasa

A

hands to hip creases

externally rotate thighs

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23
Q

Name an adjustment for paschimottanasana

A

knees around pelvis

sternum to spine to increase forward bend

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24
Q

Name an adjustment for headstand

A

once in the inversion/place your fist between their inner thighs ask students to squeeze their legs around your fist - help them to find the midline

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25
Name an adjustment for shoulderstand
ask them to bend their knees, place your forearms under their calves and lift up - use your feet to move their elbows in
26
Name an adjustment for savasana
press shoulders down | head rub
27
ABCs of adjustments
think about your hands as a foorm of communication know your intention ground from the origin-help move them in the direction of destination breathe with the person understand your body in relationship to theirs have an exit route always adjust both sides know your anatomy remember there is nothing worse than a wet fish
28
Name alignment cues for Tadasana
toes to touch/heels slightly apart lift knees & quads neutral pelvis
29
Common misaligments for Tadasana
feet turning out pelvis tilting forward/backward passive legs
30
Name alignment cues for Urdhva Hastasana
toes to touch/heels slightly apart lift knees & quads neutral pelvis externally rotate the arms
31
Common misaligments for Urdhva Hastasana
``` feet turning out pelvis tilting forward/backward passive legs thighs thrown forward groins hard ```
32
Name alignment cues for Uttanasana
lift kneecaps & quads widen the collarbones lift shoulders away from the neck
33
Common misalignments for Uttanasana
feet not parallel sitting bones flaring rounded lower back
34
Name alignment cues for Chaturanga
``` outer heels hugging in pelvis neutral lift the sides of waist shoulderheads lifting up away from the floor and compacted in widen through the collarblades ```
35
Common misalignments for Chaturanga
splayed ankles soft legs rounded shoulderheads
36
Name alignment cues for Urdhva Mukha Svanasana
``` press down on the inner palm hug outer ankles in neutral pelvis lengthen the tailbones internally rotate legs shoulders back - externally rotate the upper arms ```
37
Common misalignments for Urdhva Mukha Svanasana
passive legs shoulders rounding down sickled ankles shoulders too far forward
38
Name alignment cues for Adho Mukha Svanasana
lift the kneecaps, lift the quads neutral pelvis knit the front ribs in ground firmly through the index finger knuckle draw the trapeszius muscles away from the neck
39
Common misalignments for Adho Mukha Svanasana
``` internal rotation of the upper arms feet turned out passive legs front ribs explode out rounding of the low back ```
40
Name alignment cues for setu banda
feet hip width and parallel legs must not be wider than the hips roll the thighs in and down (internal rotation) bottom of sacrum, tailbone and buttocks lengthen towards the knees extend the side waists hug the shoulderbones into the midline press down on the hands to lift the spine cervical spine is off the floor
41
Name alignment cues for urdhva danurasana
``` feet hip width and parallel internal rotate the thighs hug the outer knees towards the midline compact the outer hips heart center and pelvis equally lifted shoulderblades flat on teh back widen the collarbones root the finger pads ```
42
Name alignment cues for supta virasana
hug outer ankles to midline thighs hip width distance apart neutral pelvis shoulderblades on back
43
Common misalignments for supta virasana
knees/thighs too far apart sickled feet overarched lower back
44
Name alignment cues for Bhujangasana
``` hands right under elbows hug outer ankles in engage legs - liftthigh bones into hamstrings/lift kneecaps press pubic bone down compact hips roll shoulderheads back press index finger knuckle down ```
45
Common misalignments for Bhujangasana
external rotation of the legs | rounding down of the shoulderheads
46
Name alignment cues for urdhva mukha savanasana
lift the thighbones up into the hamstrings shoulderheads back widen collarbones ground well through inner palm
47
Common misalignments for urdhva mukha savanasana
external rotation of legs shoulders rounding down lack of grounding in the palm sickled ankles
48
Name alignment cues for Salabhasana
``` internally rotate thighs lift from the inner upper thighs pelvis compacts & grounds down lengthen tailbone to feet shoulders roll back shoulderblades towards spine ```
49
Common misalignments for Salabhasana
``` bent legs rounding of shoulders head dropped or thrown back external rotation of legs buttocks squeeze in ```
50
Name alignment cues for Ustrasana
``` press into the tops of the feet hug the outer ankles in internally rotate the thighs root the thigh bones back neutral pelvis ```
51
Common misalignments for Ustrasana
thigh bones push forward groin hardens knees splay apart dump into lower back
52
Common misalignments for setu banda
thighs too wide cervical spine on floor feet turning out knees too far apart
53
Name alignment cues for Urdhva Dhanurasana
``` feet hip width & parallel internally rotate thighs hug outer ankles in aim to have heart center and pelvis equally lifted externally rotate the arms shoulderblades flat on the back hug outer elbows in toward inner elbows ROOT THE FINGERPADS ```
54
Common misalignments for Urdhva Dhanurasana
feet turn out hands turn in legs splay out
55
Name alignment cues for Ardha Chandrasana
``` stack the hips ground the inner foot extend through the sides of the waists externally rotated arms front ribs in back of neck long ```
56
Name alignment cues for Virabhadrasana III
turn the outer hip of the lifted leg towards the floor lift hip point of standing leg wide collarbones and lifted shoulderheads
57
What is ujjayi breath?
victorous breath ocean sounding restriction of the epiglottis smooth & even
58
How do you teach ujjayi breath?
student inhales through nose and exhales out of mouth like fogging a mirror
59
benefits of ujjayi?
``` soothes the nervous system, centers the mind gives energy tones the nerves gives the body a reference separates left & right sides ```
60
What is Kapalabhati?
``` kriya (cleansing breath) skull shining breath heats the body (lungs & belly) tones the mind inhalation is passive/sharp exhalations ```
61
What is Bhastrika?
``` breath of fire bellows breath inhalation/exhalation even/fast pumping action to raise Kundalini usually timed ```
62
What is Nadi Sodhana?
alternate nostril breathing balancing/nerves become calm & purified think of breath crossing third eye center
63
How do you do Nadi Sodana?
ring finger & thumb inhale through both nostrils, close left exhale right pause inhale through right at the top of the breath close off both nostrils release left and exhale inhale left/close pause exhale right
64
What is sama vritti?
same fluctuation breath inhalation, exhalation & retentions all have same length consistant rate or ladder
65
What is viloma?
against the grain breath | staggered inhalation or exhalation
66
Name alignment cues for Tadasana
``` lift lower belly up lengthen tailbone down tuck the ribs in pull up through the side body extend down with your fingertips broaden the collarbones gaze at eye level ```
67
Name the different types of ujjayi
4 stages from supine (on accordian folded blanket) to seated (4). Before seated pranayamas - this needs to be mastered ``` 1="make sure to fill both lungs evenly" good for beginners 2=extend exhalation & pause -try to sip in a little more good for backbends 3=longer inhalation/normal exhalation good for forward bends 4=inh/ex more deeply w/ sound ```
68
why is sequencing important?
science of hatha yoga: balance dual sides so there is harmony/evenness. another state arises - in that state healing, integration happen
69
How would you adapt pigeon for a pregnant person?
blanket under whole pelvis and bolster under chest
70
How would you adapt savanasa for a pregnant person?
have her lay on side w/ bolster under knee blanket under head (give space for shoulder) support under belly
71
How would you adapt pranayama for a pregnant person?
nadi shodhana w/out hand - can visualize

YTT poses (2 decks)

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