Asana Categories Flashcards
1
Q
How does knowledge of the qualities and characteristics of pose categories and families inform teaching?
A
By considering the qualities and characteristics of these groupings, we learn how individual poses relate to — and differ from — others, thus supporting the process of choosing and sequencing asana.
Poses are chosen by the purposes they intend to serve (function) as opposed to how they look (form).
3
Q
What is of primary concern when choosing or teaching a pose?
A
Of primary concern is the position of the spine in the pose and, thus, its general classification as a forward bend, backbend, twist and so on. This categorization provides a general sense for the purpose of the pose and therefore, in a general sense, how to sequence and teach it.
4
Q
How does T.K.V. Desikachar (Movements of the Spine) categorize poses?
A
- Samasthiti – reference point for other postures
- Pascimatana – Forward Bends
- Purvatana – Backbends
- Parsva – Lateral Bends
- Parivrtti – Twists
- Viparita – Inversions
- Visesa – Special (includes arm balances and postures involving some unique action that does not fall within the other types)
- Mudra – Positions with the hands, head and body that are intended to elicit a particular energetic quality
👣⏩ ⏮ ⤵️🔃🔀💲🙏
5
Q
How does Silva Mehta (Yoga: The Iyengar Way) categorize poses?
A
- Standing Poses
- Sitting Poses
- Twists
- Supine & Prone Poses
- Inverted Poses
- Balancings
- Backbends
- Jumpings
- Relaxation
👣🛋🔀🛏🔃⏮🦘💆🏻♀️
6
Q
How does Joseph LePage (Yoga Teachers Toolbox) categorize poses?
A
- Warm Ups
- Standing
- Stabilization
- Hip Openers
- Twists Back Bends
- Lateral Bends
- Forward Bends
- Balance
- Inversions
🔥👣🏋️♀️🅾️🔀/⏮⤵️⏭⏸🔃
7
Q
How does Dharma Mittra (Asana: 608 Yoga Poses) organize poses?
A
- Sun Salutation & Hero Series
- Standing Poses
- Inversions
- Floor & Supine Poses
- Arm Balancing Poses
- Twists Seated Poses
☀️ 🦸♂️ 👣🔃💠/🛏💪/🛋
8
Q
How does Ray Long (The Key Poses of Yoga) categorize poses?
A
- Preparatory Poses
- Sun Salutations
- Standing poses
- Hip Openers
- Forward Bends
- Twists
- Back bends
- Arm Balances
- Inversions
- Restorative Pose
🔥☀️👣🅾️⏭🔀⏮💪🔃💆🏻♀️
11
Q
How does Mark Stephens (Yoga Sequencing) categorize poses?
A
- Standing Asanas
- Core Awakening
- Arm Support Asana
- Back Bends
- Twists
- Forward Bends
- Hip Openers
- Inversions
- Savasana
👣©️💪⏮🔀⏭🅾️🔃💆🏻♀️
16
Q
What are the pose families? List examples of each.
A
- Tadasana Family🗻
- Tadasana, Adho Mukha Vrksasana, Plank Pose, Chaturanga Dandasana - Uttanasana Family
- Uttanasana, Padangusthasana, Padahastasana - Virabhadrasana I Family
- Virabhadrasana I, Crescent Lunge, Parsvottanasana, Parivrtta Trikonasana, Parivrtta Ardha Chandrasana, Urdhva Prasarita Eka Padasana - Virabhadrasana II Family
- Virabhadrasana II, Exalted Warrior, Utthita Parsvakonasana, Parivrtta Parsvakonasana, Utthita Trikonasana, Ardha Chandrasana
17
Q
What are the 6 movements of the spine?
A
Movement in transverse plane - Rotation (left, right twist) Movement in sagital plane - Extension (cow) - Flexion (cat) Movement in frontal plane -lateral flexion (left, right) e.g seated half moon(?)
19
Q
What are Forward Bends?
A
Focus is stretching back of body
21
Q
What are Arm Balancing poses?
A
Weight of the body is placed primarily on one or both hands or forearms
22
Q
What are standing poses?
A
Weight of the body is placed primarily on both feet
23
Q
What are Core Strengthening / Stabilization poses?
A
Focuses on activation of core muscles
24
Q
What is a warm up pose?
A
Stretches, gentle dynamic movement, non-traditional asana or simple asana designed to prepare the body for more demanding postures
26
Q
What are Other Strengthening & Stabilization poses?
A
Focuses on bringing balance to strength and flexbility
27
Q
Explain neutral spine and axial extension?
A
Some poses have as an objective to have a neutral spine, often serving as neutralizers between poses or as meditation seats, such as Virasana.
And some poses are intended to lengthen the spine, called “axial extension” such as in Adho Mukha Svanasana (Downward Facing Dog).
28
Q
What are the physical and energetic effects of Standing Poses?
A
Physical E!ects
- Build strength.
- Develop stamina.
- Develop heat.
- Safely warm and open body prior to more complex poses.
- Can bring awareness to body alignment principles such as noticing feet in relation to legs and pelvis.
- Bring balance to body with combination of strength-building and opening
29
Q
What are the energetic effects of Standing Poses?
A
- Feel grounded and stable.
- Increase confidence from “standing on your own two feet.”
- Feel emotionally centered.
- Establish connection to earth element.
- Awaken Muladhara (Root) Chakra.
- Draw awareness into the subtle body.
- Strengthen lower energy centers.
- Create a sense of presence.
- Stimulate central nervous system.
- Increase alertness.
30
Q
Describe sequencing considerations for Standing Poses.
A
Generally sequenced early in class and can be used to increase circulation, build heat and prepare the body for deeper practice.
- great place to start for those coming from an active day or from a period of prolonged sitting.
- Poses of this category are an excellent entry point to body awareness as they bring attention to annamaya kosha, the outermost physical layer of being. They can then help transition the body and mind from the external to the internal experience.
31
Q
What is forward bending?
A
Forward bending is the act of moving the chest and thighs toward one another.
We can practice forward bends from a variety of foundations, including standing, seated and supine.
All forward bends stretch the back of the body.
32
Q
What is the anatomical term for forward bending?
A
The anatomical term, “flexion” refers to decreasing a joint angle. “Spinal flexion” is the anatomical term for forward bending.
33
Q
What are the physical effects of forward bends?
A
- Stretch, lengthen, “open” back side of body.
- Increase space and circulation between vertebrae.
- Release tension and improve circulation in ankles, feet, legs, knees, hips, back and neck.
- “Stimulate” or “massage” abdominal organs, which then stimulates digestion, elimination and reproduction.
- “Rest…the heart.” (Donna Farhi)
34
Q
What are the energetic effects of forward bends?
A
- Provide “cooling,” calming, quieting effect.
- Restore nervous system.
- Turn senses inward.
- Draw focus to present moment.
- Awaken and balance lower chakras: muladhara, svadhisthana and manipura.
35
Describe the sequencing considerations for forward bends.
The intensity of stretch in various forward bends can range from relatively mild—in such poses as Apanasana— to quite deep—as in
Paschimottanasana (Seated Forward Bend).
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When sequenced earlier in class forward bends tend to be mild, of course, helping to prepare for other poses while providing a gentle energetic arc to class.
When sequenced near the end of class, they may be deeper stretches while energetically providing a cooling and quieting effect.
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It is often advised to sequence standing poses prior to deep seated forward bends because of the hip opening and mobility required to enter these poses safely.
Hip stretching helps prepare for forward bends.
Students may find that it helps to soften the knees during forward bends (especially at the beginning of class) in order to gradually create space in the back body as the spine is mobilized.
36
What is the primary effect of Backbends? What is the secondary effect, present in active backbends?
Backbends can be practiced from a variety of foundations, including standing, kneeling, supine and prone.
Backbends stretch the front of the body.
The secondary effect, present in active (as opposed to passive or restorative) backbends, is a strengthening of the back muscles.
37
Define the term “spinal extension”.
The term “spinal extension” means reducing the spinal curves or lengthening the entire spine. It refers to the relationship of the spinal curves to each other while the phrases “forward bending” and “backbending” refer to particular movements through space.
38
What are the physical effects of backbends?
1. Stretch front body.
2. Strengthen back body.
3. Reverse habitual patterns and improve posture, alleviating the effects of sitting, driving and being hunched over desks and devices.
4. Some poses stabilize relationship between sacrum and pelvis.
5. Improve breathing from expanding chest and rib cage.
6. Stimulate kidneys.
39
What are the energetic effects of backbends?
1. Awaken nervous system.
2. Provide uplifting and stimulating effect.
3. Build courage and stamina.
4. Can also cause feelings of vulnerability and fear.
5. Provide awareness and connection to an unseen area of bod.
6. May create a sense of empowerment.
7. Said to open anahata chakra.
40
Describe sequencing considerations for backbends.
Most would agree that backbends are critical for students to help counter their habitual movement patterns and correct postural imbalances. However, teachers are advised to sequence carefully, monitor safe alignment, and consider the risks of too many backbends both for inflexible students and for hyperflexible ones.
41
What are the general sequencing considerations to keep in mind for backbends preparations?
First opening up shoulders, back muscles, quadriceps, psoas and adductors will prepare the body and help lead to deeper backbends.
In some backbends such as Urdhva Dhanurasana (Upward Bow Pose), the arms are stretched overhead (i.e. the shoulders are flexed), requiring one type of shoulder opening.
In others such as Ustrasana (Camel Pose), the arms are reaching back (i.e. the shoulders are extended), requiring a different openness.
Backbends that require spinal muscles for the action—such as Salabhasana (Locust Pose)—are good preparation for backbends which are leveraged by arms or legs—such as Dhanurasana (Bow Pose).
Deep backbends are relatively complex poses and therefore an entire class may be sequenced to safely prepare for all the actions of the pose.
42
What are the sequencing considerations to keep in mind for neutralizing and cooling down from backbends?
Neutralize after active backbends.
From neutral, the sequence then progressively cools down in order to bring students to relaxation.
“After a backbend session, light, lengthening twists are good, but you should do no deep twisting and do not hold them for a long time. Also in twists following backbends, do not arch the spine...rather, draw abdomen inward and don’t concave low back.” (Brad Priddy)
In keeping with the general rule that counterposes be as gentle as possible to effectively neutralize, deep forward bending is not recommended after deep backbending.
Rather than traditional Savasana after backbends, you may wish to prop under knees or place calves on a chair to allow low back to release fully onto floor.
43
What to Twisting Poses do and what is the effect?
Twisting poses rotate the spine, increasing spinal range of motion and lubricating spinal discs. We can practice twists from a variety of foundations including standing, seated and supine.
Because the SI Joint is a joint of stability, not mobility, it is advised to move the pelvis and sacrum together.
44
How do Twists affect the shoulder girdle, pelvic girdle and spine?
They also realign the relationship between the shoulder girdle and the spine, and the pelvic girdle and the spine.
45
How are the arms involved in twists?
In some twisting asanas such as a Reclined Twist, the arms and shoulders are acting separately from the pelvis.
In other poses such as Ardha Matsyendrasna (Half Lord of the Fishes Pose), the arms are used as leverage, leading to a stronger rotation of the spine and shoulders.
46
What are the physical effects of Twists?
1. Increase spinal mobility and range of motion.
2. Increase circulation in spine; “lubricate” disks.
3. Align spine. “Realign relationship between the shoulder girdle and the spine, and between the pelvis and the spine.” (Olga Kabel)
4. Only twists effectively stretch deepest layer of back muscles closest to spine. (Roger Cole)
5. Strengthen muscles alongside spine.
6. Tone abdominal region, particularly the obliques.
7. Improve digestion.
8. Said to “cleanse” the internal organs via a “squeeze and soak” effect as with the wringing of a sponge.
9. Return spine to neutral alignment after deep forward bends and backbends.
47
What are the energetic effects of Twists?
Release tension.
Said to balance nervous system: calming when feeling agitated; stimulating when feeling lethargic.
Said to provide an overall “cleansing” effect as a result of stimulating the abdominal organs.
Bring sense that it’s okay to let go.
Known to release frustration, anxiety, fear.
For some, may cause an initial sense of irritation before a feeling of clarity.
48
What are the sequencing considerations to keep in mind to prepare for twists?
Preparing with forward bends, backbends and side bends readies deeper layers of spinal muscles for twists.
“To prepare for twists, it is always useful to open up the backs of your legs and hips, which create a strong but flexible foundation from which to spiral and turn.” (Rodney Yee)
“Practicing chest openers, such as Sphinx Pose, before you twist is
a nice way to expand the chest—a key action while twisting, too.” (Ray Long, MD)
49
What are the sequencing considerations to keep in mind for counter poses to twists?
If including an intense twist or twisting sequence, following it with a mild backbend such as Bhujangasana (Cobra Pose) or Setu Bandhasana (Bridge Pose) can stabilize sacrum and integrate effect of twists.
50
What are the sequencing considerations to keep in mind when utilizing twists in various roles?
Can be sequenced after backbends to bring body and nervous system back to neutral
Can be sequenced after forward bends or restoratives to have a stimulating effect
Can serve as transition poses throughout class as well as ending postures
51
What functional benefit is gained from balancing poses?
Balancing postures are generally those that remove an element of support to strengthen and stabilize the body and mind.
We can practice balancing from a variety of foundations including standing on one leg, balancing on one arm and one leg, arms only, seated balance and head balancing.
Balancing strengthens, stabilizes and requires integrating various parts of the body.
Balance Poses help students learn to hold and move their body weight.
Some balancing poses such as arm balances and seated balances require strong core engagement.
52
What are the physical effects of balancing poses?
1. Increase coordination, balance and poise.
2. Build and maintain strength and bone density.
3. Improve reflexes.
4. Help to prevent falls.
5. When asymmetrical, includes those benefits as well.
53
What are the energetic effects of balancing poses?
Increase absorption of the mind. Promote calm and centering. Increase presence and alertness.
54
What are some general sequencing considerations to keep in mind for balancing poses?
Balance Poses may also be a backbend, forward bend or other type of pose. Therefore, these characteristics are additional considerations when sequencing.
For best results, plan that over a few classes, you will include a variety of balance poses from the different types.
Balance Poses are often sequenced after standing poses so that students have achieved a level of grounding and stability.
Balance Poses may be used as a transition toward turning the mind inward.
For beginners or other populations who tire from standing sequences, balance poses may be offered earlier in the sequence for greater accessibility.
55
What are sequencing considerations to keep in mind when preparing for balancing poses?
Prepare for balance with axial extension postures. Lengthening the spine will help to integrate the whole body and manage it “as a unit.”
Depending upon which type of Balance Pose you are preparing for, preparation includes strengthening and warm-up of ankles along with warm-up of wrists, shoulders and hips.
56
What are sequencing considerations to keep in mind for arm balances?
For those who are not ready for arm balances, typical preparatory poses to strengthen upper body and core include:
Plank Pose
Adho Mukha Svanasana (Downward Facing Dog)
Chaturanga Dandasana (Four Limbed Staff) Navasana (Boat Pose)
57
What general sequencing considerations should you keep in mind for arm balances?
Arm Balances are often sequenced after Standing Poses. Surya Namaskar and Standing Poses are typical preparation.
Malasana (Garland Pose / Yogic Squat) and Pasasana (Noose Pose) serve as preparatory poses for developing flexibility in spine, groin and hips.
58
What are inversions?
To “invert” means to turn upside down.
Yoga inversions invert the body’s relationship to space and gravity.
In some types of inversions, the heart is higher than the head. In some types, the pelvis, legs and feet are higher than the heart.
And in some types of inversions, both conditions are true: the heart is higher than the head and also the pelvis, legs and feet are higher than the heart.
59
What are the 4 types of inversions?
Classic, Mild, Full, and restorative
60
What are classic inversions?
king of asanas) and Shoulderstand (the queen).
These are “full” inversions: the heart is higher than the head while also the pelvis, legs and feet are higher than the heart.
61
What are full inversions?
In addition to “classic” inversions, other poses are considered “full” inversions when the heart is higher than the head while also the pelvis, legs and feet are higher than the heart.
Examples are Forearm Balance and Handstand which, in addition to being full inversions are also arm balances.
62
What are mild inversions?
What some call “mild,” “partial” or “half” inversions refer to poses where the head is below the heart.
Examples include Adho Mukha Svanasana (Downward Facing Dog Pose), Dolphin Pose, Uttanasana (Standing Forward Bend), Prasarita Padottanasana (Wide Leg Standing Forward Bend).
63
What are restorative inversions?
There is another type of pose that may be considered a part of the mild inversion category or it may be deemed a separate type. In these “gentle” or “restorative” inversions, the feet are elevated in a restorative pose.
Examples include Viparita Karani (Inverted Action / Legs Up the Wall), Legs Up a Chair and Restorative Setu Bandhasana (Restorative Bridge Pose).
64
What are the physical effects of inversions?
Reverse effects of gravity in the body.
2. Improve blood flow back to heart (venous return).
3. Reduce blood pressure and heart rate.
4. Increase lymphatic circulation.
5. Strengthen upper back muscles.
6. Release tension.
7. Sending more blood to the head is said to stimulate the immune and endocrine systems, and to nourish the brain.
8. Said to provide more efficient oxygen-to-blood exchange and healthier lung tissue (see source).
9. May contribute to better sleep.
65
What are the energetic effects of inversions?
1. Revitalize.
2. Improve focus and concentration.
3. Improve sleep.
4. Alter mood from agitated to centered and quiet.
5. Poses such as Handstand and Forearm Balance may heighten enthusiasm and bring energy and joy.
6. May bring up fear and/or may help to face fear and develop courage.
7. May inspire seeing things from a different perspective.
8. Said to bring more energy into the heart.
66
What are sequencing considerations for inversions?
Inversions are usually sequenced after shoulder strengtheners and openers.
Sirsasana (Headstand), Adho Mukha Vrksasana (Handstand), and Pincha Mayurasana (Forearm Balance) are stimulating for mood while also having a settling effect.
Sirsasana is often done early in class and can be prepared for with Adho Mukha Svanasana (Downward Facing Dog Pose and Uttanasana (Standing Forward Bend).
Sirsasana is usually countered with Balasana (Child’s Pose).
Adho Mukha Vrksasana (Handstand) requires stabilizing from pelvic core including psoas and gluteals, which should be developed and awakened prior. (Ray Long)
67
What are the functions and benefits of core strengthening poses?
Popular culture presents an overdeveloped rectus abdominis as desirable when in fact this is not representative of core health as a whole and can be a source of “compressed tension.” True core strengthening involves a balanced integration of the deeper core muscles.
1. Core exercises build heat and strength.
2. A strong core can be thought of as “building strength from the inside out” and is often correlated with positive psychological, emotional and spiritual states, including feelings of strength and resilience.
3. Core strengthening supports the low back and can eliminate back pain.
4. Strong abdominal muscles support abdominal organs.
5. A healthy core improves posture.
6. A healthy core improves digestion and elimination and in yoga is associated with healthy digestive “fire.” (See also Manipura Chakra.)
7. A strong core improves athletic performance.
68
Describe cautions for core strengthening poses.
Modern lifestyle habits tend to lead to weak abdominals. As a result, many people use back muscles to compensate, which can cause injury.
If the TA is weak, it can lead to low back stress and an overworked psoas.
Many teachers have observed students experiencing a psychological connection with the core. You may wish to let students know that
core work may cause an emotional release. In such cases, assure students of this connection and suggest they seek qualified support through their healing process. See Ana Forrest’s teachings for more support.
When hearing the cue, “engage your core,” many students incorrectly draw in the outer abs and round the spine.
69
A balanced approach to core health includes utilizing the abdominals in what way?
The concept of “stabilizers” and “prime movers” can help with understanding core health and choosing effective strengthening movements.
Stabilizers are small muscles that keep the back in alignment. Prime movers are large muscles that are not attached directly to the lower back or central spine.
A balanced approach to core health includes utilizing the abdominals as stabilizers (not prime movers).
Examples of poses that use abdominals as stabilizers include Opposite Limb Extension, Plank Pose and Side Plank Pose.
70
What are sequencing considerations for core strengthening?
Core strengtheners are sometimes sequenced early in class to build heat.
They can serve as preparation for Arm Balances.
Sometimes Core Strengthening Poses are placed just after Standing Poses. Ore they may be placed with floor poses that involve heat generation.
They may be sequenced after Backbends to help support the lumbar spine.
An important part of core work in yoga is to balance strengthening with flexibility. Experts recommend teaching poses such as Setu Bandhasana (Bridge Pose) to lengthen abs after poses that compress the abs.
71
What is the relationship between asymmetrical poses and side bends?
While all side bends are asymmetrical, not all asymmetrical poses are side bends.
72
What are the functional benefits and effects of side bends?
1. Alternately stretch and contract each side of body.
2. Stretch muscles between the ribs and pelvis.
3. Increase spinal flexibility.
4. Open sides of the rib cage.
5. Stretching the intercostals can allow for more expansion of the lungs and improved breathing.
6. Develop strength, especially of the abdominal region.
7. Tone waist.
8. Improve digestion.
9. “In sidebends where an arm stretches overhead to reach for the foot, the latissimus dorsi muscle, which extends from the back waist to the armpit, will also stretch.” (Julie Gudmestad)
10. Bring awareness to side body.
73
What are the functional benefits and effects of asymmetrical poses?
1. Demonstrate differences in strength and flexibility.
| 2. Help to balance sides.
75
What are Backbends?
Focus is stretching front of body
76
What are standing balance poses?
Weight of the body is placed primarily on one foot
77
What are inversions?
Feet are above heart
The term “Mild Inversion” typically refers to having the head below
the heart, such as in Adho Mukha Svanasana
78
In what other ways has expert Mukunda Stiles classified asana?
Mukunda Stiles teaches that we can categorize poses by the features they resemble/evoke or primary effects.
80
What are Hip Stretching poses?
Focus is on stretching muscles attached to pelvis
82
What are Surya Namaskars (Sun Salutations)?
A set series of postures with transitions accompanied by a particular phase of the breath
85
What are restorative poses?
Intention is not on stretching or strengthening, but on releasing tension
88
What are some ways can classify a pose by resemblance and list examples.
Animals, Sages, qualities, stages of life, body parts, nature, geometrical figures
Animals
Bhujangasana (Cobra Pose) Makarasana (Crocodile Pose) Matsyasana (Fish Pose)
Sages
Siddhasana (Accomplished Pose) Vasisthasana (Side Plank Pose) Bharadvajasana (Half Lotus Seated Twist)
Qualities
Virabhadrasana (Warrior Pose) Virasana (Hero Pose)
Stages of Life
Savasana (Corpse Pose)
Body Parts
Sarvangasana (All Limbs Pose / Shoulderstand) Sirsasana (Headstand)
Nature
Vrksasana (Tree Pose) Padmasana (Lotus Pose)
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Geometrical Figures
Utthita Trikonasana (Extended Triangle Pose)
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90
What are some ways you can classify a pose by its primary effect? List examples.
Affects spinal column, addresses muscles of extremities, hollow organs, endocrine and sense organs, induced relaxation, promotes meditation Or pranayama
Affects Spinal Column
Bhujangasana (Cobra Pose) Dhanurasana (Bow Pose) Salabhasana (Locust Pose)
Matsyasana (Fish Pose)
Addresses Muscles of Extremities
Gomukhasana (Cow Face Pose) Garudasana (Eagle Pose) Virabhadrasana (Warrior Pose)
Hollow Organs
Apanasana (Knees to Chest / Wind Freeing Pose) Utthita Balasana (Extended Child’s Pose) Marichyasana C (Marichy Twist)
Ardha Matsyendrasana (Half Lord of Fishes Pose)
Endocrine Glands & Sense Organs
Sirsasana (Headstand), Viparita Karani (Inverted Action / Legs Up the Wall), Sarvangasana (Shoulderstand)
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Induces Relaxation
Utthita Balasana (Extended Child’s Pose), Savasana (Corpse Pose), Makarasana (Crocodile Pose)
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Promotes Meditation or Pranayama
Sukhasana (Easy Pose / Cross Legged Seat) Siddhasana (Accomplished Pose) Padmasana (Lotus Pose), Vajrasana (Thunderbolt Pose), Virasana (Hero Pose)
92
What are twists?
Focus is rotation of the spine
