Asana Information

Question 1

What is the definition of an Inversion?

Answer 1

Any posture where the head is below the heart.

Question 2

Name some physiological benefits of Inversions.

Answer 2

Restoring the bodies overall hormonal balance, tones the internal organs by reverses the flow of gravity, and relieves feelings of anxiety or stress.

Question 3

Why do we practice arm balancing asana prior to inversions?

Answer 3

To develop the chest, arm, and core strength required to hold inversions for long periods of time.

Question 4

What is the biggest benefit of practicing arm balancing asanas?

Answer 4

The lymphatic system benefits through compression of the armpits and groin, which increases the flow of lymph in the body.

Question 5

Which systems of the body are affected by Inversions?

Answer 5

Cardiovascular, lymphatic, digestive, immune, nervous, reproductive, and endocrine systems.

Question 6

What are standing asanas designed to do?

Answer 6

Build strength in the body and increase flexibility, particularly in the legs and hips.

Question 7

Name some physiological benefits of standing asana.

Answer 7

Builds heat in the body, improves cardiovascular function through more challenging asana, massages the nervous system, lengthens the spine, decreases lethargy, massages the kidneys.

Question 8

Name some contraindications of standing asana.

Answer 8

Knee injuries, hypermobility in knee joints, ankle and hip joint injury, sacral injury/instability, pelvic instability, sacro-iliac joint instability, excessive lumbar lordosis, cervical vertebra injury, hypertension, cardiovascular and blood pressure conditions, IBS or diarrhea.

Question 9

Name the main chakras activated by standing asanas.

Answer 9

Muladhara, Svadhistana, Manipura, Anahata.

Question 10

Name some props which can be used for standing asana.

Answer 10

All props, straps, bolsters, blocks, walls, chairs, etc.

Question 11

When do you sequence standing asana?

Answer 11

At the beginning of the class to warm the body or in the middle to continue to generate heat.

Question 12

What are the 3 essential elements for standing balancing asanas?

Answer 12

Alignment, Strength, and Focus/Awareness.

Question 13

What are the anatomical benefits of standing balancing asanas?

Answer 13

Strengthens through the legs, upper body (pose depending), deep core muscles of the abdomen, spine, and pelvic muscles. Also for flat feet.

Question 14

Name some physiological benefits of standing balancing asanas.

Answer 14

Development of the cerebellum, the part of the brain associated with coordination and movement, and a more stable feeling physically and emotionally, enhances cardiovascular function increasing oxygen transport, improves circulation, relaxes nervous system, massages kidneys and increases detoxification of the lungs and skin, weight bearing benefits, strengthens joints ligaments and tendons, builds stamina and endurance.

Question 15

Which of the 8 Limbs is required for standing balancing asana?

Answer 15

Dharana, staying focused.

Question 16

What is the most important thing when coming into and out of spinal twists?

Answer 16

The breath, due to lengthening through the spine as well as opening through the ribs and sternum to decrease pressure on the non-moving lumbar spine.

Question 17

Before twisting what needs to be activated?

Answer 17

The core muscles in order to centre the pelvis from the hip joint.

Question 18

What are the two types of twists?

Answer 18

One where the shoulders stay fixed and the pelvis rotates and ones where the pelvis stays fixed and the shoulders rotate.

Question 19

Which portion of the spine is nearly unable to axially rotate.

Answer 19

The lumbar spine.

Question 20

Spine twists and back bends are centred on the ______ spine. Fill in the blank.

Answer 20

Thoracic spine.

Question 21

Name some anatomical benefits of spine twists.

Answer 21

Improve spinal misalignment (but need to work with students misalignment individually), releases tension of the spinal muscles by supplying fresh blood, can increase lung capacity by opening through through the ribs and chest (which then increases oxygen to the lungs), reduces hyperkyphosis of thoracic spine, diaphragm muscle is strengthened from increased respiration.

Question 22

Name some holistic benefits of spinal twists.

Answer 22

Regulates secretion of bile (through stimulation of the liver & gall bladder), increases circulation to the pelvic region thus improves reproductive organs, floods the spine with fresh oxygenated blood, gives rise to the Kundalini and removes Granthi’s from the Nadis, relieve menstrual discomfort, massage the reproductive glands and organs, stimulate the digestive system to help move waste through and out of the body, stimulates the pancrease which regulates insulina and helps to reduce insulin levels in the body, regulates the endocrine system.

Question 23

Describe the Squeeze and Soak theory.

Answer 23

From B.K.S. Iyengar, basically like a sponge being squeezed to discharge dirty water, spinal twists squeezes the abdominal organs and when we release new oxygenated blood makes its way through the organs.

Question 24

Which side do we twist to first in standing twists? Seated twists? Supine twists?

Answer 24

Right side is compressed first always. When supine twists are done the legs go left first with the gaze right which compresses the right side body.

Question 25

Name some contraindications or cautions for spinal twists.

Answer 25

No closed twists for pregnant women but can do open twists, acute SIJ or Piriformis issues, acute disc prolapse, cervical spine injury for turning head is cautioned.

Question 26

Name some of the major muscles which may be used in spinal twists.

Answer 26

Internal & External Obliques, Rectus Abdominus, Quadratus Lumborum, Latissimus Dorsi, Erector Spinae, Transversospinalis, Trapezius, Psoas, Glutes.

Question 27

Name some of the muscles which stabilize in spinal twists.

Answer 27

Transverse Abdominis, Lumbar Multifidus, Internal Obliques, Rotator Cuff muscles.

Question 28

Name some props used for spinal twists and why?

Answer 28

Blanket to support and stabilise the pelvis. Strap to clasp hands behind the back in Marichyasana.

Question 29

In almost all back bends the shoulders are ________? Think movement type.

Answer 29

Retracted.

Question 30

What type of asana will increase Melatonin levels?

Answer 30

Forward folds and inversions.