Anatomy, Postures, Philosophy Flashcards
Pratipaksha Bhavanam
Cultivate Positive Thoughts
Reflecting on harmful thoughts/acts
Observe all facets of the situation
Shifts the mind toward stability and compassion
Ankle Joint
What type of movement?
Planes of movement? How many?
What type of joint?
Plantar & Dorsi Flexion
Saggital Plane
One plane
Hinge joint
Structural Issues - feet
Queue example
High arch or flat foot
Queue for high arches:
“Lift the inner arches and draw the outer ankles in.”
Structural Knee Issues
Cues
Bow leg, knock knee (common to supinate)
Cue: Press down through base of the big toe knuckle, lift inner thighs and pelvic floor”
Functional Knee Issues
Queues
Hyperextension > beyond straight
Queue: Softly bend the knee (beginner queue only) & engage the quadriceps so the leg moves toward straight.
Press the calf toward the shin.
Shift your weight toward the ball of the foot.
Structural Variation
Genetics, bones & joint alignment
Can’t change or fix
Functional Variation
Soft tissue, habitual patterns
Can change or fix
Pelvis Movement pattern
Planes of motion
Anatomy / Bones
Rotate, coronal plane Hip points Illeum Ischeal tuberosity Ischeum pubis pubis symphysis si joint
Wheels of Motion
3 Wheels and purpose
Pelvic: helps to engage the abdomen
Lower Thoracic: prevents compression of the spine
Upper Thoracic: extension into thoracic spine
How many vertebrae in:
Cervical spine
Thoracic spine
Lumbar spine
cervical: 7
thoracic: 12
lumbar: 5
Shoulder Girdle
Anatomy, Bones / Structure
Clavical / collarbone Glenohumeral joint Humerous Scapulae Scapulo-thoracic Sternum
Hips
Anatomy, Bones / Structure
Planes of Movement
Labrum = enables smooth gliding
Ball & Socket = most range of motion
Planes of movement: abduction, adduction, circumduction, extension, external rotation, flexion, internal rotation
Shoulder Planes of Movement
Abduction Adduction Circumduction Extension Flexion Rotation - External Rotation - Internal
(AACEFRR)
Categories of Standing Poses
Externally rotated
Asymmetrical neutrally rotated
Symmetrical neutrally rotated
Externally Rotated Postures
Virabhadrasana 2 Trikonasana Ardha Chandrasana Malasana Vrksasana Uttita Hasta Padangustasana
Asymmetrical Neutrally Rotated Postures
Virabhadrasana 1
Virabhadrasana 3
Garudasana
Symmetrical Neutrally Rotated Postures
Tadasana
Prasarita Padottanasana
Utkatasana
Which type of standing posture has the following foot placement?
Heel to Arch = _________
Heel to Heel = _________
Heel to Arch = Externally rotated
Heel to Heel = Neutrally rotated
What are key actions?
Muscular action to get to the pose or hold the pose
Ex: Firm the outer upper arms
What are component parts?
Anatomical positions in a pose
Ex: Straight arms, straight legs
Is the curve kyphotic or lordotic for:
Cervical
Thoracic
Lumbar
Cervical - lordotic
Thoracic - kyphotic
Lumbar - lordotic
Shoulder girdle counteraction cue
Lift the sternum, broaden across the collarbones, draw the shoulder blades into the back AS YOU soften the front ribs to the front hip points.
Upper Thoracic wheels of motion cue
Lift the sternum and draw the shoulder blades down and into the back.
Glenohumeral joint - joint type
One important fact
Ball and socket
Shoulder joint is the most mobile & shallow joint of the body
Which of the following is a true joint?
Ulna + wrist bones (pinky side)
Radius + wrist bones (thumb side)
Radius + wrist bones
What are the actions that resolve elbow hyperextension in AMS?
What about excessive carry angle?
Slightly bend the elbows & firm the muscles of the upper arms to stabilize the elbow.
No actions remove the carrying angle, but encourage, “lift the forearms”.
Observing a student in AMS you can best view a hyperextended elbow from ______, excessive carrying angle from _________.
hyperextended: front
excessive carrying angle: side
Define a hyperextended elbow
Elbow bends normally, but when straightened goes beyond straight.
Which two shoulder girdle joints are we focused on in this training?
Glenohumeral joint
Scapulothoracic joint
In Utthita Hastasana (Extended Mountain Pose), when looking up at the sky, what action do we practice in the thoracic spine?
Slight backbend, lift chest slightly, tilt head back slightly.
What is Vinyasa Krama
A step by step approach, progressive and methodical. Linking postures together through constant practice and developing strength and skill in your practice.
In Uttanasana (standing forward bend), what two body parts are at risk for students w/tight hamstrings and glutes? What modifications can they do (w/out props)?
Lower back, hamstrings
Step the feet wider, bend the knees
When we lift our arms overhead in Utthita Hastasana, there is a tendency to backbend the spine and project the front ribs forward and up.
What asana points can we teach to prevent this?
Spread across the collarbones as you soften the front ribs down -OR- Lift the back ribs up.
What is one action you could give the student to realign the pelvis to neutral from an anterior pelvic tilt?
Release your tailbone toward your ankles.
For a straight leg pose like Trikonasana, what asana points would you teach to emphasize external rotation of the thigh?
Wrap the front buttock under.
In straight leg poses which part of the shift do we need to shift the weight to? Why?
Ball of the foot to offset the tendency to hyperextend the leg.
In bent leg poses which part of the foot do we need to shift the weight to? Why?
Heel to protect the knee joint and activate the hamstrings.
In which category do we align heel to heel?
Externally or Neutrally rotated
Neutrally rotated
In which of the following standing pose categories do we align the feet heel to arch?
Externally or Neutrally rotated
Externally rotated
Is foot pronation structural or functional?
Functional
