Asanas

Question 1

Tadasana Meaning

Answer 1

Mountain Pose

Question 2

Tadasana Modifications/Contraindications

Answer 2

Low blood pressure (blood pools in lower half if held too long), pregnancy (keep feet hip distance or wider), knock knees (bring heels slightly apart)

Question 3

Tadasana pronunciation

Answer 3

Ta-DAH-sa-na

Question 4

Tadasana position

Answer 4

Stand with feet hip-width apart and arms at sides

Question 5

Tadasana cues

Answer 5

Posterior pelvic tilt (cat tilt), whole foot engaged, elongate torso towards sky, shoulder blades down

Question 6

Tadasana function

Answer 6

Aligns body, teaches correct standing, increases awareness, steadies the breath

Question 7

Tadasana key muscular/skeletal actions

Answer 7

Legs straight and hips towards posterior tilt, core strong and lifted

Question 8

Tadasana kramas

Answer 8

Forward fold, stepping back into a lunge, standing balancing poses

Question 9

Tadasana release valves

Answer 9

Poor posture (head or shoulders hunched forward), anterior pelvic tilt

Question 10

Ardha Chandrasana I Meaning

Answer 10

Half Moon I

Question 11

Ardha Chandrasana I modifications/contraindications

Answer 11

Neck problems (don’t look upward, look straight ahead and keep neck evenly long), use the wall for balance, block to help with arm length

Question 12

Ardha Chandrasana I Position

Answer 12

Balancing with weight on one leg, same side arm is on the ground. Floating leg is lifted to hip height and rotated out, floating arm is above head

Question 13

Ardha Chandrasana I Cues

Answer 13

Extend actively through lifted leg without hyperextending or locking knee, beginners to keep hand on hip and head in neutral position, looking forward. Shoulders over shoulders and hips over hips

Question 14

Ardha Chandrasana I Function

Answer 14

Improves coordination and balance, improves digestion, strengthens lower body and spine

Question 15

Ardha Chandrasana I Key muscular/skeletal actions

Answer 15

Strong balancing leg, core strong, lifted foot active and dorsiflexed, lengthen tailbone to raised heel

Question 16

Ardha Chandrasana I Kramas

Answer 16

Standing forward fold, warrior I, II, or III, standing splits, triangle

Question 17

Ardha Chandrasana I Release Valves

Answer 17

Too much weight in balancing arm, chest collapsed, not energetic in balancing leg/foot

Question 18

Ardha Chandrasana I Pronunciation

Answer 18

Ar-DA Chan-DRAH-sa-na

Question 19

Uttanasana meaning

Answer 19

Standing forward fold

Question 20

Uttanasana Pronunciation

Answer 20

OOO-tah-nah-sah-na

Question 21

Uttanasana Modifications/Contraindications

Answer 21

Lower back pain (avoid or bend knees), hamstring or knee injuries (avoid), high blood pressure (avoid)

Question 22

Uttanasana position

Answer 22

Feet hip width apart, bent over at the hip with head arms hanging down

Question 23

Uttanasana cues

Answer 23

Exhale and bend forward from the hips, bend knees slightly, kneecaps up and sit bones to the sky, weight forward into balls of fee

Question 24

Uttanasana function

Answer 24

Stretches back and hamstrings, increases blood flow to brain, increases flexibility of hip joint

Question 25

Uttanasana key muscular/skeletal actions

Answer 25

Quads contracted, balance on the ball of the foot, hamstrings relaxed and head relaxed

Question 26

Uttanasana kramas

Answer 26

Mountain pose, downward dog, half fowards fold, step back into lunges or plank

Question 27

Uttanasana release valves

Answer 27

Straightening knee and feeling pain in it, not keeping core strong as you swan dive down

Question 28

Vrksasana meaning

Answer 28

Tree pose

Question 29

Vrksasana pronunciation

Answer 29

Vrik-SAH-shana

Question 30

Vrksasana modifications/contraindications

Answer 30

Arthritis/vertigo (avoid), use wall as support, namaste at chest, tripod foot

Question 31

Vrksasana position

Answer 31

One balancing leg, the other with foot resting on inside of thighs, arms raise above head and touching

Question 32

Vrksasana cues

Answer 32

Standing leg strong with muscles engaged, bring other foot up and place on inside of thigh, open hip and knee

Question 33

Vrksasana function

Answer 33

Balancing

Question 34

Vrksasana key muscular/skeletal actions

Answer 34

Balancing leg muscles are engaged

Question 35

Vrksasana kramas

Answer 35

Mountain pose, stepping back into a lunge, warrior III

Question 36

Vrksasana release valves

Answer 36

Not keeping core strong and dumping into lower back, not keeping balancing leg strong