Asana Practice

Question 1

Sun Salutation

Answer 1

Surya Namaskar

12 asanas

B: all-in-one - good breathing and circulation, aid flexibility of spine, overall improvement of bodily systems (circulation, elimination, urinary system, nervous, hormonal, etc.) and activation of all chakras, builds physical and emotional strength, meditative rhythm, connection to the universe

C: Spinal injuries, do cat stretches if any discomfort in spine

Question 2

Mountain Pose

Answer 2

Tadasana

B: grounding, basic posture and alignment, improves awareness of entire body - head to toe

C: Typically none

Question 3

Triangle

Answer 3

Trikonasana

B: Massages and tonifies pelvic area (root chakra), strengthens legs, feet and ankles. Improves flexibility of spine, alignment, good for liver and gall bladder

C: Any cardiac condition do not raise arm, do not turn gaze upward if dizzy or any other discomfort

Question 4

Warrior 2

Answer 4

Virabhadrasana

B: Strengthens feet, legs (root chakra) and lower back, opens pelvic area

C: Very strong pose, avoid with cardiac problems, menstruation

Question 5

Wide-angle forward bend

Answer 5

Prasarita Padottanasana

B: Lengthening of spine, opens pelvic area, increase blood flow and alignment in legs and feet

C: Backache and hip problems - can use wall

Keep back straight, 3rd chakra open, look up

Question 6

Downward-facing dog

Answer 6

Adhomukha Svanasana

B: Tones the whole back, nervous system, relaxes throat, strengthens arms and shoulders

C: Is an inversion, menstruation?

Counterpose: child’s

Question 7

Headstand

Answer 7

Sirsasana

B: Strengthen heart and circulation (venous return of blood), concentration and self-confidence, improves function of pituitary and pineal glands, digestion, drains legs and improves varicose veins

C: Any neck problems (should be no stress on neck! Should create traction by pushing into forearms and not putting any pressure on neck), cardiac problems, glaucoma, sinus pressure, menstruation

Counterpose: child’s

Question 8

Shoulderstand

Answer 8

Saravangasana “queen of asanas”

B: Improves functioning of thyroid and parathyroid, improves circulation and digestion, varicose veins, bowels, strengthen shoulders

C: Any neck problems, menstruation, pregnancy - do half

Question 9

Plough

Answer 9

Halasana

B: Tones kidneys and bladder, reproductive system, stretches whole spine and activates all organs, excellent for stress, immunity and digestion

C: Shoulder, neck, back problems (elevate shoulders with blanket so they are higher than the head), use chair or blocks to assist

Follow with bridge

Question 10

Camel

Answer 10

Ustrasana

B: Opens chest and throat (thyroid gland), improves respiration, stretch back and shoulders, improves digestion

C: any back or neck problems - ease in, support with hands, step by step

Question 11

Bridge

Answer 11

Setubandhasana

Variations: half-bridge, wheel

B: Strengthen abdominal and lumbar region, improves digestion, liver and pancreas, relieves neck after plough

C: Low back pain

Counter with fish

Question 12

Fish

Answer 12

Matsyasana

B: Opens chest and throat, helps thyroid function, respiration and circulation, improves alignment of upper back (cervical and dorsal spine)

C: Any neck problems

Be sure to push into elbows and roll out on head, not adding tension to neck. Counterpose cradling head in hands and bringing chin to chest

Question 13

Forward Bend (Seated)

Answer 13

Paschimottanasana

B: Tonifies kidneys and bladder, hormonal and nervous system, good for reproductive system, relieves back ache

C: Low back pain, don’t strain. Use a block to elevate hips

Look forward, lengthen spine, keep solar plexus open

Question 14

Butterfly

Answer 14

Baddha Konasana

B: Heart and small intestine stretch, blood flow to genitals, opens hips, relieves sciatic pain

Question 15

Wide Angle (seated)

Answer 15

Upavista Konasana

B: Tonifies liver and gall bladder, tones reproductive organs, stimulates and regulates menses, opens hips and low back

C: Not during menstruation

Look forward, maintain posture

Question 16

Cobra

Answer 16

Bhujangasana

B: Strong back bend, strengthens low back and reproductive organs, opens chest and shoulders, relieves hunchback

C: Low back pain, neck injury

Counterpose: child’s
Tips: Open chest , pelvic tilt, don’t clench glutes, knees lift, make space between vertabrae. Core engaged!!

Question 17

Locust

Answer 17

Salabhasana

B: Strengthens low back, sacrum and lumbar spine, strengthens bladder and uterus, improves digestion, opens chest, increases blood supply to the neck

C: Low backache, digestive problems like ulcers, pregnancy

Tips: Strong pelvic tilt, start with one leg at a time, inhale up, exhale down, push tailbone toward floor. Can alternate opposite leg and arm, rest head to one side, repeat, rest head to other side

Question 18

Bow

Answer 18

Dhanurasana

B: Backbend, stretches whole spine, all internal organs stimulated especially digestive, stimulates appetite

C: any backache, shoulder issues, strong reactions in digestive organs
Tip: Keep knees close together, don’t grab ankle joints

Question 19

Crow

Answer 19

Balasana

B: Improves concentration, self-esteem, mental balance, strengthen arms and shoulders and wrists

C: Wrist and shoulder problems

Tips: Root firmly into palms, gaze ahead, squeeze elbows to knees and knees to elbows. Beginners can stand on a block, put pillow in front of face. Look forward and engage bandhas, squeeze toward midline, butt slightly up