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Asana Flashcards

1
Q

Tadasana

A

Standing mountain pose

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2
Q

Parsvottanasana

A

Intense side stretch; literally: side flank, outstretched, intense Pyramid pose NEUTRAL ASSYMETRICAL

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3
Q

Virabhadrasana 1

A

Warrior 1 NEUTRAL ASSYMETRICAL heel to heel alignment

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4
Q

Prasarita Padottanasana

A

Intense spread leg stretch; literally: wide spread foot or leg

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5
Q

Uttanasana

A

Standing forward bend; literally: outstretched, intense

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6
Q

Utkatasana

A

Chair pose; literally: fierce, awkward

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7
Q

Urdhva Hastasana

A

Raised hand pose

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8
Q

Utthita Hastana

A

Raised hand pose

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9
Q

Virabhadrasana 2

A

Warrior 2 EXTERNAL ASSYMETRICAL heel to arch alignment

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10
Q

Utthita Parsvakonasana

A

Extended side angle

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11
Q

Utthita Trikonasana

A

Extended triangle pose

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12
Q

Ardha Utanasana

A

Half standing forward bend

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13
Q

Adho Mukha Svanasana

A

Downward facing dog

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14
Q

Vrkasana

A

Tree pose

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15
Q

Virabhadrasana 3

A

Warrior 3

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16
Q

Utthita hasta padangusthasana

A

Extended hand to toe; know 1,2,3 variations

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17
Q

Ardha chandrasana

A

Half moon

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18
Q

Salamba sirsana

A

Head stand

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19
Q

Adho mukha vrkasana

A

Downward facing tree, hand stand

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20
Q

Component parts for balancing postures

A

Core engagement, intrinsic equilibrium, co contraction, strong mental focus, eccentric awareness(extra awareness of co contraction), strong foundation

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21
Q

Component parts for inversions

A

Core(think bandhas), strength/stability in wrists, + shoulders, hamstring length, neutral pelvis, engaged glutes, focus

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22
Q

What are the assessment poses for inversions?

A

Utthita hastana, plank, dolphin, ams, prasarita paddotanasana

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23
Q

Utthita

A

Extended

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24
Q

Parivritta

A

Revolved

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25
Q

Parivritta trikonasana

A

Revolved triangle

26
Q

Parivritta badha parsvakonasana

A

Twisting side angle

27
Q

Parivritta ardha chandrasana

A

Revolved half moon

28
Q

What muscles do we use for inversions?

A

Serratus anterior

29
Q

Setu bandha sarvanghasana

A

Bridge pose

30
Q

Urdhva dhanurasana

31
Q

Ustrasana

A

Camel pose

32
Q

Bhujangasana

A

Cobra pose

33
Q

Salabhasana

A

Locust pose

34
Q

Dhanurasana

35
Q

Component parts of back bends

A

Open anterior body, neutral pelvis, open thoracic region, arm+back strength, knee over heels, weight back in hands

36
Q

Thoracic wheel

A

Back ribs lift off waist+front ribs soften

37
Q

Pelvic wheel

A

Frontal hip bones lift towards low ribs, buttocks lengthens to knees

38
Q

Traction back bends

A

🔁🔄 SUPINE on back

39
Q

Strengthening back bends

A

â†Ēī¸â†Šī¸ PRONE on belly

40
Q

Ardha chaturanga dandasana

41
Q

Chaturanga dandasana

A

Half plank

42
Q

Ashtangasana

A

Puppy dog pose

43
Q

Urdhva mukha svanasana

A

Upward facing dog

44
Q

Bhujan gasana

45
Q

Garudasana

A

Eagle pose

46
Q

Danurasana

47
Q

Bakasana

48
Q

Vashistasana

A

Side plank

49
Q

Component parts of twists

A

Lengthen on inhale, revolve on exhale/stability in legs and pelvis/lengthen evenly through front and back body/plumb line in torso

50
Q

Dandasana

A

Stick pose, upper and lower body 90 degrees on bum

51
Q

Navasana

52
Q

Paschimottanasana

A

West stretching pose, seated fwd fold

53
Q

Badha konasana

A

Bound angle pose, butterfly

54
Q

Janu sirsasana

A

Head to knee, one leg seated fwd fold

55
Q

Upavista konasana

A

Seated straddle

56
Q

Pincha mayurasana

A

Tail feathers, forearm stand

57
Q

Salamba sarvangasana

A

Shoulder stand queen of asanas

58
Q

Padmasana

A

Lotus pose

59
Q

Virasana

A

Heroes pose-w sits

60
Q

Vajrasana

A

Thunderbolt pose-seated on knees

61
Q

Sukhasana

A

Easy pose-cross cross applesauce

62
Q

Ardha matsyendrasana

A

Half lord of the fish/seated twist

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