asana lab flashcards

Question 1

what is anatomical neutral?

Answer 1

Tadasana

Question 2

Variations of Tadasana?

Answer 2

Urdhva Hastasana; Eka Pada Tadasana; Samasthiti (Equal Standing)

Question 4

modifications for tadasana

Answer 4

If you have difficulties bringing the pelvis into a neutral position, bend the knees slightly. This allows you to lengthen the tailbone. …
You can take out the pull of gravity and practice Tadasana lying on the floor with the feet ‘standing’ against the wall.

Question 5

benefits of tadasana

Question 6

counters to tadasana?

Answer 6

Bitilasana Marjaryasana (Cat+Cow Pose)
Paschimottanasana (Seated Forward Fold)
Uttanasana (Standing Forward Bend)
Utkatasana (Chair Pose)
Savasana (Corpse Pose)
Adho Mukha Svanasana (Downward Facing Dog)

Question 7

contraindications for tadasana?

Answer 7

Injuries and surgeries:
People with injuries to their knees, ankles, hips, shoulders, wrists, elbows, neck, or upper or lower back should avoid the pose or take it easy. People who have recently had surgery on their knees, hips, spine, back, neck, chest, or abdomen should also avoid the pose.
Health conditions:
People with chronic pain or diseases, cardiac problems, vertigo, migraines, insomnia, or low blood pressure should avoid the pose. Holding the pose for too long can cause blood to pool in the lower half of the body, which can lead to dizziness.
Other considerations:
Pregnant people should keep their feet hip distance apart or wider, and people with knock knees should bring their heels slightly apart. Beginners who have trouble standing straight with their feet close together can work with a yoga teacher to improve their breath-body connection. Senior citizens or people who have difficulty standing for long periods of time may also want to avoid the pose.

Question 8

cuing tadasana?

Answer 8

Stand with your feet together
Stand up tall and look straight ahead
Turn your thighs inward
Lift and broaden your chest by drawing your shoulders back and your shoulder blades down
Lift up through the crown of your head

Question 9

physical actions for tadasana?

Question 10

variations of sukhasana?

Answer 10

Agni Stambasana (fire log pose); Baddha Konasana (bounded angle pose); Padmasana (lotus pose); Ananda Balasana (happy baby pose)

Question 11

modifications of sukhasana?

Answer 11

-Sit on a rolled-up blanket, cushion, or yoga block to elevate the hips. If the hips are higher than the knees, it is usually easier to prevent the pelvis from tilting anteriorly and keep it in a neutral position instead.
-Place some padding under your knees as this will give you more stability and help you feel more grounded in Sukhasana.
-In Easy Pose, the ankles are in a significant degree of lateral flexion (supination). As this is an unusual position for most of us, it can become quite uncomfortable with time. For some, the outside of the ankles start to hurt as they touch the ground. A remedy for these issues is placing some soft padding (like towel) under the feet.
-An easier version of Sukhasana would be if you only pulled one foot towards you underneath the opposite shin. Let the other foot loosely rest on the floor in front of the shin so that both feet are in one line. This configuration allows for more space in the hip creases.

Question 12

Cuing Sukhasana

Core Asana

Answer 12

erect back and neck; external rotation of the hips, seat rooted

Question 13

Physical Actions for Sukhasana?

Core Asana

Question 14

variations for virasana?

Answer 14

vajrasana (thunderbolt pose); shins parallel, sitting on heels, toes can be tucked or untucked
supta virasana (reclined hero’s pose); find extension at the hips to lay upper body back any amount
Heron Pose
Revolved Virasana

Question 15

modifications for virasana?

Answer 15

• The simple modification to Virasana or Hero Pose is placing a blanket under the hip bones or a yoga block below your buttocks. This will ease the stress on the knees and ankles.
  ,- straighten one leg out in front of you

Question 16

Contraindications for Virasana? (CORE ASANA)

Answer 16

Injuries
- Avoid Virasana if you have injuries to your knees, ankles, hips, spine, or ligaments. You should wait until the injury is completely healed or consult a doctor before practicing.
Other conditions
- Avoid Virasana if you have severe arthritis, varicose veins, piles, or a prolapsed uterus. Pregnant women should also avoid Virasana, especially in the later stages of pregnancy, as it can be painful in the hips and knees.
Other precautions
- You should also avoid Virasana if you have weak ankles, severe sciatica, or a very weak digestive system. If you’re not familiar with yoga, you should practice with guidance

Question 17

Cuing Virasana? (CORE ASANA)

Question 18

Physical Actions for Virasana? (CORE ASANA)

Question 19

Variations of Balasana? (CORE ASANA)

Answer 19

• Prasarita Balasana (Extended Balasana)
• Bharmanasana Balasana Flow (Table Top to Child Pose Flow)
• Mandukasana (Frog Pose)

Question 20

Modifications of Balasana? (CORE ASANA)

Answer 20

• Using blocks for the forehead.
• Using Blankets for the ankles.
• Using a bolster to support the chest and face.
• Increasing the distance between the knees for relaxed ankles.
• Turning face sideways to have better breathing.

Question 21

Contraindications of Balasana?

Core Asana

Answer 21

**Injury and Surgery: **
* Students with any injury or a recent surgery done at the ankles, shoulder, knee joints, or hip joints need to avoid this practice. Postnatal women who have undergone a cesarean section for childbirth need to avoid this abdominal pressure.
Lack of Body-Breath Connections:
* Students who lack the understanding of breath awareness need to avoid this pose as they may hold their breath in the forward fold which can prove to be dangerous.
Physical Strength and Weak Body:
* Students with high blood pressure, a migraine or having epilepsy should be guided and the practice should be at shorter intervals. Students with acute knee joint pain and rheumatoid arthritis need to avoid pressure on the joints and further damage. Students with asthma also can practice at shorter intervals due to chest constriction. They can practice Seated Forward Fold Pose On Chair.
**Others: **
* Pregnant women and senior citizens with knee joint pains and heart ailments need to avoid this pose.

Question 22

Cuing Balasana?

Core Asana

Answer 22

• Coming on the shins and the knees, place the hips on the heels.
• Placing the hands on the heels, exhale to stretch moving forward to go in Balasana or Child Pose.
• Go gentle and slow with the stretch and as you exhale.
• Go calm in this stretch and just watch the breath. Feel no stretch anywhere.

Question 23

Physical Actions of Balasana? (CORE ASANA)

Answer 23

• shoulders towards the floor and away from the ears
• spine long and lengthened towards neck, back is active
• hips internally rotated, forward bend, sits bones resting on heels
• knees engaged, bent together, feet active plantar flexion, toes resting

Question 24

Variations of Bharmanasana?

Core Asana

Answer 24

• Dandayamana Bharmanasana - Balancing Table Pose - Bird Dog Pose - Sunbird Pose
• Vyaghrasana Variation 1 - Tiger Pose
• Dandayamana Bharmanasana Knee To Nose Vinyasa - Balancing Table Pose With Knee To Nose Flow
• Balasana Bharmanasana Vinyasa - Child Pose Table Top Pose Flow

Question 25

Modifications of Bharmanasana?

Core Asana

Answer 25

Wrists
* If your wrists are uncomfortable, you can try placing a folded towel or wedge under your heels to reduce the angle of extension. You can also support your wrists with a fold of your mat, or balance on your knuckles instead of flat palms.
Knees
* If your knees are sensitive, you can place a folded blanket or yoga mat under them for extra cushioning. You can also prop up your heels with a rolled up mat, blanket, or blocks to give your hamstrings more length and your sit bones more height.
Neck
* To maintain a neutral neck position, try keeping your gaze slightly forward and down, and avoid craning your neck to look straight ahead or down.
Back
* If your back is rounded or you’re pulling your torso down from your frontal hip joint, you can try bending your knees more

Question 26

Contraindications for Bharmanasana?

Core Asana

Answer 26

Injury and Surgery:
* Any injury to the knees, wrists, shoulders, elbows, hips, and spine is a contraindication as the pressure in these areas will aggregate the pain and the swelling. Hence, yoga teachers should take care while introducing this simple pose to students with such injuries. Similarly, people who have undergone recent surgery on the knees, hips, ankles, shoulders, or spine should avoid this pose to avoid post-surgery complications and injuries.
Physical Strength and Weak Body:
* Students with weak ankles, knees, wrist joints, and shoulders should avoid this pose to avoid dislocation of the joints. Yoga teachers need to strengthen their joints with joint freeing exercises. Students with carpal syndrome should avoid this pose because of the pressure on the wrists. Students who are new to yoga and are suffering from arthritis of the shoulders, hips, and knees should avoid the practice of Table Top Pose. Since these joints bear the body’s weight in this pose, students should be cautious when putting pressure on them.

Question 27

Cuing Bharmanasana

Core Asana

Answer 27

1. Legs: bent, hip-width apart, knees grounded
   Feet and Toes: in line with knees, active arch, front foot resting, toes active, together
2. Hips: flexed, together, square, stacked above the knee, internal rotation
   Sit bones: lifted up
3. Arms: long, shoulder width apart, upper arm lifted upwards, inner elbows facing in
   Hands and Fingers: grounded, strong wrists, finger wide, pointed straight
4. Shoulders: rolled back, broad, away from ears, above wrists
5. Chest and Rib Cage: broad, parallel to floor
   Chin: a bit tucked
6. Spine: parallel to floor, lengthened forward
   Back and Front: broad, parallel to the floor, lengthened forward
7. Muscles: pelvic floor, core, triceps, biceps
   Navel: pulled in to keep back strong
8. Gaze: down
   Breath: soft inhaling exhaling

Question 28

Physical Actions for Bharmanasana

Core Asana

Question 29

Variations of Uttanasana

Core Asana

Answer 29

• Ardha Uttanasana - Standing Half Forward Bend
• Padangusthasana - Big Toe Pose
• Pada Hastasana - Hand to Foot Pose

Question 30

Modifications of Uttanasana

Core Asana

Answer 30

• If the hamstrings hurt bad while at the stretch, bending the knees is a good option for some periods of practices till the hamstring muscles become strong.
• If the balance of the body is not good while at the pose, using the wall by facing it should be a great support. Placing the upper back towards the wall and using the hand around the ankles to get a grip should do the trick.
• If placing the feet together is difficult to balance, then bringing a block and placing it between the insides of the lower thighs will help to gain confidence.
• If the pressure on the feet is too much while at the pose, one could use a blanket below the feet to help reduce the stress on the soles.
• If the back is not strong enough, then going half way down is more useful along with lifting of the head. Once the body gains the strength, the complete forward bend can be slowly achieved.
• Using the chair or a stool or even the wall for going half way down can be first practiced. This will slowly open the back muscles and the leg muscles.
• If breathing is difficult causing giddiness, bending of the knees will help overcome these symptoms.
• Using the palm strength to pull the body forward can be damaging to the hip and the lower back, hence keep the body loose while going down and let the spine take its time to stretch forward.
• If reaching the floor with the palms is a challenge, using of blocks placed close to the feet will help in enjoying the pose.
• If the throwing of the head down is a challenge, one could place a chair for the head supporting it with cushion. Placing the chair in front of you and then going down, gradually placing the head on the cushion placed on the chair will avoid sudden gush of blood to the brain.

Question 31

Contraindications of Uttanasana

Core Asana

Answer 31

**Injury and Surgery:
* Uttanasana (Standing Forward Bend Pose) should be avoided by people who have knee, hips, pelvis, shoulders, rib cage, neck, or spinal injury. If students are recovering from wear and tear in the hamstring, calves, ankles, shoulders, or any other part of the ligaments or tissues, should be discouraged from the practice of this forward bend pose. In addition, if students have undergone spinal, hip, knee, abdominal surgeries, then they should be refrained from this practice.
**Lack of Body-Breath Connections: **
* Breath awareness is needed in this pose. The bend gets deeper with every exhalation. Secondly, keeping the spine aligned without hunching is important, since this pose is not about just bending forward but keeping the back alert while bending. Students without body breath coordination should not be encouraged to do this pose. They can move into and out of the pose in a jerk, causing more harm to their spine, hips, and pelvis when they lack breath support.
**Physical Strength and Weak Body: **
* Students with tight hamstrings, weak ankles and knees should be guided into this practice with extra care. While this may not be a contraindication, care should be taken to avoid injuries or discomfort. Since there is a blood rush to the brain, students with high blood pressure, vertigo or migraine should avoid this pose. Students with spinal disorders like herniated disks, advanced cervical and lumbar spondylitis, scoliosis and kyphosis need to avoid this pose as there is a deep lengthening of the spine. Heart patients, Who have undergone heart surgeries need to avoid this kind of intense inversions.
Others:
* Pregnant people need to avoid this practice as the abdominal pressure is not good for them. Senior citizens also will find this pose difficult due to the balancing act and blood flow to the brain. Senior citizens or postnatal women can consider the practice of Seated Forward Fold Pose Chair Variation Arms Crossed (Upavistha Uttanasana Chair Variation Hasta Crossed) or Seated Forward Fold Pose on Chair to work on the back or hips, as this is a safe option. Postnatal women should practise this pose only after they strengthen their back and core with the initial gap of primary healing of 4 weeks after childbirth.
Therapy and Restorative:
* Though yoga teachers can use Uttanasana (Standing Forward Bend Pose) to treat digestive ailments, they need to be diligent because all digestive disorders are just not constipation, flatulence or indigestion. These symptoms may be a result of an underlying medical condition that needs urgent attention, such as food poisoning or an intestinal blockage. Though this pose is effective for strengthening the lower back, the therapist has to be diligent and analyse the patient and rule out slip disc, advanced cervical and lumbar spondylitis or herniated disc issues. Restorative spinal yoga postures help better than this intense stretch for such ailments.

Question 32

Cuing Bharmanasana

Core Asana

Answer 32

1. Legs: together, thighs lifted upward, knee caps lifted up
   Feet and Toes: together, grounded, toes active, wide, pointed straight
2. Hips: grounded, soft
   Sit bones: lifted upwards
3. Arms: upper arms active, long, elbows bent, palms grounded, near feet, fingers active
4. Shoulders: rolled back, away from ears, create space in upper back
5. Chest and Rib Cage: broad, pushing down and in
   Chin: reaching down to the knees
6. Spine: lifted from base, long, forward bend
   Back and Front: broad, active, lifted, forward bend
7. Muscles: hamstrings, gluteus, pelvic floor, core
   Navel: active, pulled in to support lower back
8. Gaze: down at feet
   Breath: exhaling to lift hips up

Question 33

Physical Actions for Bharmanasana

Core Asana

Question 34

Variations for Utkatasana

Core Asana and Neutralizer

Answer 34

• Ardha Utkatasana - Half Chair Pose
• Parivrtta Utkatasana - Revolved Chair Pose

Question 35

Contraindications for Utkatasana

Answer 35

**Injury and Surgery: **
* Chronic knee pain or knee injury will make it difficult to practice this pose. Hence it’s best done once completely healed or with the knees strong enough. Students with shoulder, ankle, and hip injuries should avoid this pose because all these joints are active in this pose.
Lack of Body-Breath Connections:
* Students lacking body-breath connections may hold their breath to stay in the pose. This is not good for the respiratory pattern, and also, such students may jerk their knees while aligning in the pose or releasing it. Yoga teachers need to enlighten them on this before practice.
Physical Strength and Weak Body: Students with high blood pressure, vertigo, or migraine ailments need to avoid this pose. Dizziness and imbalance can happen because of the neck bend with arms raised. This action creates a slight pressure on the jugular vein and the carotid artery. (Carotid arteries are a pair of blood vessels located on both sides of the neck that deliver blood to the brain. The jugular vein and the main arteries situated in this area are connected. The jugular vein is one of the several veins in the neck that drain deoxygenated blood from the face, brain, and neck, returning it to the heart.) This creates pressure on the brain and blood vessels for such people. Also, people with weak ankles, knees, and hip joints need to avoid this pose to avoid dislocation of joints while releasing the pose. Chair Pose Variation At Wall (Utkatasana Variation At Wall) and Chair Pose On Chair Hands On Knees (Utkatasana On Chair Hands On Knees) are good options for senior citizens and people with weak body frame. Severe arthritis or acute spondylitis will create more joint pain, and hence this pose is best done slowly with guidance or mastery of simpler poses to reduce the injuries before practicing this pose.
Others: This pose should be avoided by pregnant women in the third trimester as it is strenuous on the hips and the legs to carry the weight of the womb. Similarly senior citizens lack core and knee strength and this pose is not advisable for them. Postnatal women still regaining strength in their hips and pelvic joints need to avoid this pose.
**Therapy and Restorative: **
* Though this is a knee and body strengthening pose, yoga teachers need to assess the student’s physical fitness and rule out major spinal ailments, knee surgeries, or acute back pain before practicing. Yoga teachers need to make the students practice Standing Shoulder Rolls Bent Elbows, Seated Knee Rotation, and Standing Ankle Rotation (Tadasana Goolf Chakra) to open up the joints and avoid injuries before practice of Chair Pose (Utkatasana).