Asana Flashcards
1
Q
When can squeezing the glutes in backbends be helpful?
A
When a student is hypermobile, squeezing the glutes can stabilize the ST joint.
2
Q
What poses and/or stretches help with drawing the arms overhead?
A
- eagle arms
- cowface arms
- clasping hands at low back & reaching back/up
- puppy, downdog
3
Q
What primary muscle does eagle arms stretch?
A
rhomboids
4
Q
What primary muscles does cowface arms stretch?
A
deltoids
5
Q
Where are the rhomboids located?
A
between the scapula and the spine
6
Q
In backbends, why should we press the tailbone towards the knees?
A
to increase space in the spine/low back
7
Q
Do standing poses warm or cool the body?
A
warm
8
Q
What does a hip replacement contraindicate?
A
moving the leg/knee across midline
9
Q
What physical adjustment can be done if the hips & inner thighs are tight in warrior II?
A
don’t bend the front knee as deeply
10
Q
Why should we inhale first in twists?
A
To create space and lessen spinal disc pressure.
11
Q
Where is strength required within the body in warrior III?
A
The low back, since the arms are extended overhead bringing significant weight into the torso.
12
Q
What does closed hips mean?
A
no rotation at all in the hips
13
Q
Why does flexing the foot protect a flexed knee?
A
Dorsiflexing the ankle joint engages muscles that pull through the achilles and calf, up to where the tendon is attached to & across the knee. The pull of the tendons around the knee give greater stability to the knee joint.
14
Q
Why should both hips be grounded in half pigeon before placing the front shin parallel to the top edge of the mat?
A
If the hip is not grounded, then the weight of the body presses through the pelvis and causes the femur to externally rotate. The femur pulls away from the tibia, which places strain on the MCL.
15
Q
Where is muscle strength required to move from 3 legged dog to a low lunge?
A
in the hip flexor
16
Q
Which asana families do twists counterpose?
A
backbends and forward bends
17
Q
Knees into the chest after a backbend…why or why not?
A
yes, because it’s not deep flexion in the spine
18
Q
How can you increase the stretch in the IT band in cowface legs?
A
twist and fold over the thigh
19
Q
Toned abs can limit mobility in which asana family?
A
backbends
20
Q
What asana transition can strengthen the iliopsoas?
A
moving from 3 legged dog to low lunge; take the momentum out of the movement
21
Q
What are some counterposes for all arm support/balancing asanas?
A
- legs up wall
- child’s pose with knees together
- savasana
22
Q
Where should the eye of the elbow point in downdog & why?
A
towards each other; it internally rotates the forearm so the index finger knuckle can root down
23
Q
If a student has shoulder issues or back tension, what should be emphasized in downdog?
A
external rotation of shoulders; keeping shoulders away from the ears
24
Q
If a student has wrist issues, what should be emphasized in downdog?
A
pressing the knuckle down with internal rotation in the forearm
25
How does shrugging the shoulder blades down the back create stabilization?
in draws the humeral head in & down
26
How can a student prevent a repetitive stress injury?
correct alignment & energetic actions
27
What does lifting one foot in chaturanga physically compromise?
The lower body's foundation. Asymmetrical pressure in the pelvis creates asymmetrical pressure in the SI joint, which transfers to the lumber spine.
28
What is the primary action in the legs when floating back to chaturanga from half lift?
deep bend in the knees to allow the palms to plant firmly on the floor
29
What does jumping back to high plank compromise in the physical body?
the impact creates pressure in the low back
30
Osteoporosis is contraindicated for which asana quality?
deep spine flexion
31
How can a student lessen the rounding of the lumbar spine in downdog?
1. rotating the pelvis forward
2. hands closer to the feet
3. widen the feet out
32
What is the primary limiting factor for a student that cannot place their heels to the floor in downdog?
bone structure and ligaments
33
Why does spinal compression occur during core asanas?
due to attachments to the spinal vertebrae
34
How should you approach shoulder adjustments in a handstand?
by addressing them in downdog first
35
What hand supporting asanas strengthen the lateral hip compartment?
balancing table and supported side plank
36
Which arm balancing asana is contraindicated for any hip instability at all?
flying lizard
37
What is the anatomical position of the spine in side plank?
either a neutral spine, or can create a lateral arch by pressing the hips up higher
38
What can a student adjust if they hypoextend the elbows in downdog?
rotate the hands out slightly; index fingers are parallel to each other
39
What can a student adjust if the shoulders are tight in downdog?
take a slightly wider stance with the hands, but not wide enough to compress the neck
40
What can a student adjust if they hyperextend the elbows in downdog?
rotate the hands slightly in so ring fingers are parallel to each other
41
Spreading the thumb wide in a hands supporting posture does this...
1. destabilizes the base of the thumb by increasing the pressure in the joint
2. pulls on the ligaments that stabilize the thumb joint
3. disturb the median nerve
42
What is the benefit of drawing the thumb slightly in in a hands supporting posture?
easier & greater rooting of the index finger knuckle
43
Why should we root the index finger knuckle in downdog?
It spreads the pressure across the palm more evenly, and stabilizes the wrist joint.
44
Which muscles are used when elbows are spread outward in chaturanga?
pectoral muscles
45
Are the wrists joints hyperextended in crow, crane, or both?
crane
46
What core asana should ideally be done first, before more targeted core asanas?
yogic bicycles
47
How can we target the piriformis muscle?
1. folding over thigh in cowface legs
2. figure 4 on the back
48
Backbends do what to the back body?
compresses it
49
Which style of backbend can we move much father into?
leverage backbends
50
In what style of backbends is there no leverage at all?
contraction backbends
51
Which style of backbends is generally more difficult?
leverage backbends
52
What is a traction style backbend?
holding eccentric contraction to prevent falling due to gravity
use the muscles of the front body to release into the pose
53
Name a pose that is a concentric style backbend with the shoulders in extension.
- locust with arms at sides
- low cobra
54
Name a pose that is a concentric style backbend with the shoulders in flexion.
locust with arms overhead
55
Name a pose that is a traction style backbend with the shoulders in extension.
camel
little thunderbolt
56
Name a pose that is a traction style backbend with the shoulders in flexion.
wheel dropback
57
Name a pose that is a leverage style backbend with the shoulders in extension.
- bow
- bridge
58
Name a pose that is a leverage style backbend with the shoulders in flexion.
- wheel
- king dancer
59
What would be the reason to perform light core work before backbends?
instability in the lumbar spine to warm the muscles
60
Strong core engagement creates (blank) for arm balances.
stability
61
What parts of the body should be warm before backbends?
1. lateral hip compartment
2. hip flexors
3. shoulder flexion & extension
62
What change is made in the physical body when toes are tucked under in upward facing dog?
the angle of the lumber spine is increased
63
What is the primary benefit of twists?
relieving tension
64
Why and how are twists beneficial to the spine?
They stimulate deeper internal muscles along the spine to stretch & strengthen them.
65
What type of movement is twisting without leverage?
concentric & eccentric engagement
66
What is the primary goal of stretching tissues in twists and forward bends?
remove tension from those tissues
67
In which order should we initiate twisting the sections of the spine?
1. initiate thoracic
2. add lumbar
3. add cervical
68
What type of body tool can be used in a twist?
hands can be used as levers
69
What are contraindications for spinal twists?
1. any spinal instability
2. disc degeneration
3. arthritis
4. compression fractures
5. early pregnancy
70
What does internally rotating the thighs in bridge pose result in?
the upper glutes soften
71
What could drawing the knees into midline when flexed result in, and why?
Strain in the knee joint, since drawing the knees in pulls on the IT band and the IT band draws across the knee to stabilize it.
72
We can strengthen our backbends by working on which anatomical aspects?
1. opening lateral hip compartment
2. developing flexibility in gluteus maximus
3. strengthening internal rotator & adductor muscles (inner thigh)
73
Backbends need the spine to reflect which directional movements?
elongation & extension
74
Which asana movement tightens the psoas muscle?
boat to half boat
75
Which asanas teach true hip mobilization?
1. bridge rolls with tailbone curling
2. knees to chest
3. reclined hand to big toe
4. supine figure 4; mobilize the hips without disturbing the spine
76
What prop can limit plantar flexion in hero's pose?
blanket under the shins
77
Define hip opening asanas.
Any posture that stretches muscles/ligaments in relation to the hips and pelvis, including from above, below, & within.
78
What type of energy do forward bends & hip openers provide?
calming and settling energy
79
What part of the body do forward bends open?
the back body
80
What does psychosomatic theory suggest about hip openers?
Suppression of fear and matters of intimacy are held in the pelvis, which allows for emotion to come to the surface.
81
What do hip openers allow the opportunity for mentally?
self study & self reflection
82
Why is spinal flexion contraindicated for osteoporosis?
flexing the spine can fracture the vertebral body
83
What is the anatomical risk of sickling the feet in an asana?
it can pull on ligaments in the outer ankle
84
What is the goal of true hip mobilization?
learn how to mobilize the hips without disturbing the spine
85
What is the safest way to exit reclined hero's pose?
finding belly engagement with the exhale before tucking chin to chest & propping up on elbows
86
What are the stages of pigeon pose?
1. figure 4 at the wall
2. figure 4 on the floor, clasping around shin
3. half pigeon with prop under hip
4. half pigeon without props
5. supine cradling shin
6. all poses with leg behind head
87
Which vertebrae are at risk during shoulder stand?
C2 - C3
88
What does William Broad suggest is the main risk of shoulder stand?
severing the nerve in the neck that affects facial expressions
89
Pada bandha is contraindicated for whom?
students with strong, rigid arches in the feet
90
When teaching pada bandha, why do we start with lifting the toes?
1. it stimulates lifting of arch
2. roots down through balls of the feet
91
How does pada bandha affect the ankle joint?
It creates balanced alignment of the ankle joint by awakening the arches of the foot, which awakens the muscles down the sides of the lower leg.
92
How does pada bandha affect the leg?
Actively grounding through the foot stimulates length through the body and activates the quad muscles.
93
What asana stretches the piriformis muscles?
cowface legs
94
Why should we press through the ulnar side of the wrist joint in headstand?
It stimulates a nerve that moves up into the arm/shoulder, which then creates activation that assists with rooting the shoulder blade down the back in external rotation.
95
What is potentially problematic with bending the knees in a seated forward fold to reduce hamstring tension?
The hamstrings also cross over the hip/sitting bones, so bending the knees creates more pull at the sitting bones. It can create slumping in the low back.
96
Why is it problematic to bring the shoulders by the ears in upward salute?
The rotator cuff's function is compromised because the glenohumeral joint loses stability.
97
Why do we cue shoulder blades down the back body?
It pulls the humeral head into the glenoid fossa, which enhances external rotation of the arm.
98
What are the arm options in moving from upward salute to forward fold?
1. without intention
2. palms through heart center
3. arms overhead
4. swan dive
99
What muscles need to be strong to move from upward salute to forward fold with arms overhead?
1. low back
2. hip extensor muscles
3. glutes
4. hamstrings
100
What are the benefits of swan diving when moving from upward salute to forward fold?
1. emphasizes open chest
2. circulates synovial fluid by humeral head
3. less tension in the low back since arms are to side or slightly behind
101
Why should the core be engaged in chaturanga?
It keeps the torso from sagging down & keeps the heart pulling forward.
102
What is a contraction backbend?
engaging the back body to lift off the floor
103
What is a leverage backbend?
push or pull against something to enter the pose
104
Name the three types of backbends.
1. contraction
2. traction (eccentric contraction)
3. leverage
105
When is it harder to contract muscles to stabilize a joint during the course of a class?
when the muscles are fatigued
106
What asana group opens up the hip flexors?
backbends
107
What muscle around the torso/core cannot be stretched through twisting?
psoas
108
How can we stretch the psoas muscle?
supported bridge
109
Why should we stretch the psoas muscle?
because it compresses the vertebral bodies when tightened, as it originates at T12 - L5
110
How do we find a neutral lumber spine in child's pose?
by taking an extended variation, with the knees apart
111
In which anatomical position is stretching the back body safest?
while supine
112
Low back pressure in forward folds is a result of what?
tight hamstrings
113
Is headstand stimulating or calming, and why?
stimulating, since there is muscle engagement & less vagus nerve stimulation due to neutral neck
114
Is shoulderstand more or less stimulating than headstand?
less
115
Which asana family helps protect the knee by stretch the IT band and lateral hip compartment?
hip openers
116
When drawing the hip forward in warrior 1, the pelvis will rotate forward to compensate for what?
tight hip flexors
117
What two qualities do the gaze help cultivate?
focus and presence
118
Which inversions should not be taught in a beginner level class?
1. handstand
2. headstand
3. shoulderstand
119
Are standing postures stimulating, calming, or both?
stimulating
120
Are core postures stimulating, calming, or both?
stimulating
121
Are arm balance postures stimulating, calming, or both?
stimulating
122
Are backbends stimulating, calming, or both?
stimulating
123
Are seated, supine, and prone postures stimulating, calming, or both?
calming
124
Are forward folds stimulating, calming, or both?
calming
125
Is legs up the wall stimulating, calming, or both?
calming
126
Are twists stimulating, calming, or both?
both
127
Are inversions stimulating, calming, or both?
both
128
Why should the front knee not move past the front ankle in warrior II?
due to the shearing forces in the knee from the femur moving across the tibia, which creates tension in the tendons across the knee and stresses the ACL
