Anatomy, Postures, Philosophy Flashcards by flora baxter

Pratipaksha Bhavanam

Cultivate Positive Thoughts
Reflecting on harmful thoughts/acts
Observe all facets of the situation
Shifts the mind toward stability and compassion

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Ankle Joint
What type of movement?
Planes of movement? How many?
What type of joint?

Plantar & Dorsi Flexion
Saggital Plane
One plane
Hinge joint

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Structural Issues - feet

Queue example

High arch or flat foot
Queue for high arches:
“Lift the inner arches and draw the outer ankles in.”

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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”

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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.

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Structural Variation

Genetics, bones & joint alignment

Can’t change or fix

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Functional Variation

Soft tissue, habitual patterns

Can change or fix

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Pelvis Movement pattern
Planes of motion
Anatomy / Bones

Rotate, coronal plane
Hip points
Illeum
Ischeal tuberosity
Ischeum
pubis
pubis symphysis
si joint

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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

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How many vertebrae in:
Cervical spine
Thoracic spine
Lumbar spine

cervical: 7
thoracic: 12
lumbar: 5

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Shoulder Girdle

Anatomy, Bones / Structure

Clavical / collarbone
Glenohumeral joint
Humerous
Scapulae
Scapulo-thoracic
Sternum

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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

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Shoulder Planes of Movement

Abduction
Adduction
Circumduction
Extension
Flexion
Rotation - External
Rotation - Internal

(AACEFRR)

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Categories of Standing Poses

Externally rotated
Asymmetrical neutrally rotated
Symmetrical neutrally rotated

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Externally Rotated Postures

Virabhadrasana 2
Trikonasana
Ardha Chandrasana
Malasana
Vrksasana
Uttita Hasta Padangustasana

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Asymmetrical Neutrally Rotated Postures

Virabhadrasana 1
Virabhadrasana 3
Garudasana

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Symmetrical Neutrally Rotated Postures

Tadasana
Prasarita Padottanasana
Utkatasana

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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

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What are key actions?

Muscular action to get to the pose or hold the pose

Ex: Firm the outer upper arms

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What are component parts?

Anatomical positions in a pose

Ex: Straight arms, straight legs

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Is the curve kyphotic or lordotic for:
Cervical
Thoracic
Lumbar

Cervical - lordotic
Thoracic - kyphotic
Lumbar - lordotic

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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.

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Upper Thoracic wheels of motion cue

Lift the sternum and draw the shoulder blades down and into the back.

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Glenohumeral joint - joint type

One important fact

Ball and socket

Shoulder joint is the most mobile & shallow joint of the body

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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

What is a counteraction?

Reduces the tendency to overdo an instruction. A pair of actions presented together to create coordinated effort in the body from two opposing directions.

What is a complementary action?

A pair of actions that create the same effect in the body. | Move the body in one direction.

What is a simple action?

A movement that can't be overdone and won't impact main posture. Works to stabilize or elongate the body without moving the body out of target position.

What is the acronym for the following YogaWorks principles? 1. Build skeletal structure 2. Support structure muscularly 3. Create space Bonus what does the acronym stand for?

ASE | Align, Stabilize, elongate

Shoulder flexion: scapular ________ rotation

Upward

Shoulder extension: scapular ________ rotation

Downward

Elbow Joint Type of Joint Planes of motion Actions of the joint

Hinge joint One plane of motion Saggital Flex & Extend

The wheels of motion is used for what type of pose?

Backbends & Asymmetrical neutrals

Scapula-humeral rhythm

Relationship/coordination of upper arm bones & shoulder blades

Shoulder girdle - 3rd platform cue

Broaden across the collarbones, lift the sternum, draw the shoulder blades into the back as you soften the front ribs in and down to the front hip points.

Pelvic girdle - 1st platform cue

Spin the inner thighs back as you release the tailbone down.

Pelvic wheel cue

Lift the frontal hip points and release the tailbone to the back of the heels.

Bidalasana in English

Cat pose

What are the three joint types? How many planes of movement? What are the joints for each type?

hinge, modified hinge, ball and socket hinge - 1, modified hinge - 2, ball and socket -3 hinge - ankle, elbow, modified hinge - knee ball and socket - hips, shoulders

Order of a sequence when planning class

Component parts/key actions centering > warm up > general warm up / standing poses > Surya Namaskar A > Externally rotated neutrals > Surya Namaskar B > Asymmetrical Neutrals > Symmetrical neutrals > abs > Peak > Cool down > Savasana

What are the 3 parts of a key action? Key action example for arms, fill in the blanks: ______ the _________ at the _________.

Movement, body part, joint | ex. Flex the upper arm at the shoulder joint.

Angula

Finger or thumb

Ardha

Half

Baddha

Bound

Baka

Crane

Bhuja

Arm or Shoulder

Bhuja - Pida

Pressure on the arm or shoulder

Danda

Staff

Cue for pelvis

Spin the inner thighs back as you release the tailbone down.

Dhanu

Bow

Hasta

Hand

Janu

Knee

Jathara

Stomach/Abdomen

Karna

Ear

Kaya

The Body

Kurma

Tortoise

Mayura

Peacock

Nava

Boat

Padangustha

Big Toe

Padma

Lotus

Parivrtta

Revolved/Twisting

Parsva

Side/Flank

Paschima

West/Back side of the body

Prasarita

Spread out/Stretched out

Purva

East/Front side of the body

Salabha

Locust

Salama

With Support

Sama

Same/Equal

Sarva

Whole/All

Sarvanga

The Whole Body

Setu-Bandha

Construction of a bridge

Sukha

Happiness/Joy/Comfort

Supta

Sleeping/Supine

Svana

Dog

Utthita Hasta Padangusthasana

Extended Hand to Big Toe Pose

Parighasana

Gate Pose

Vira

Warrior

Viparita

Inverted/Reversed

Uttana

An Intense Stretch

Utkata

Chair or Fierce / Powerful

Parvottanasana

Intense Side Stretch Pose

Ustra

Camel

Parivrtta Parsvakonasana

Twisting Side Angle Pose

Malasana

Garland Pose /Squat Modified Version

Utthita

Extended