Basic Positions Flashcards
Enumerate the Basic Positions where most exercises begin
- Standing Position
- Sitting Position
- Lying Position
- Arms Support Position
- Four-Bases Support
- Hands Position
The feet are about one inch apart, toes pointing forward and arms on side.
Feet Parallel or Feet Together
The feet are apart for about 12 in or more. The weight of the body is on both sides, and both are at the sides or on the waist.
Stride Position
Bend on one knee, the other leg remains straight, but weight is on both feet and hands on hips.
Lunge
Feet together and flat on the floor, bend both knees about 45 degrees angle, body erect and hands on hips.
Half-Knee Bend
The knees are fully bent and sit on the heels. The weight of the body is on the balls of the feet and hands on waist.
Full-Knee Bend
Enumerate the Standing Positions
- Feet Parallel/Feet Together
- Stride Position
- Lunge
- Half-Knee Bend
- Full-Knee Bend
Enumerate the Sitting Positions
- Long Sitting
- Hook Sitting
- Frog or Tailor
- Tuck Sitting
- Side Sitting
- Stride Sitting
- Long Sitting Rest
The legs and toes are extended forward; trunk erect and hands on waist.
Long Sitting
Bend both knees close to the body; the body is straight; hands on shin of the legs.
Hook Sitting
Sit on buttocks, feet touching each other, knees flat on the floor, hands on both knees.
Frog or Tailor
Bend knees close to the body; round the back so that forehead and knees are in contact; hold shin of the legs.
Tuck Sitting
Legs are in stride position; body straight; hands on thigh or on the waist.
Stride Sitting
Bend right (left) leg in front of the body; other leg extended sideward right (left); body is straight; hands on thigh or on the waist.
Side Sitting
The legs and the toes are extended forward; place hands on the floor at the back and the body is straight.
Long Sitting Rest
Enumerate the Lying Positions
- Back or Supine Lying
- Front or Prone Lying
- Side Lying
- Hook Lying
- Tuck Lying
The body is well extended; back in contact with the floor; arms overhead.
Back or Supine Lying
The body is well extended; the front part of the body in contact with the floor, arms forward.
Front or Prone Lying
The body is well – extended; the right (left) side of the body and the right (left) arm are in contact with the floor with the head on top of the right (left) arm. The left (right) arm is placed in front of the across the body on the floor close to the chest.
Side Lying
From a back lying position, bend both knees, feet flat on the floor; arms overhead.
Hook Lying
Lie on your back, pull both knees close to the forehead, hold shin of the legs.
Tuck Lying
Enumerate the Arm Support Positions
- SUPINE OR BACK ARM SUPPORT
- PRONE OR FRONT ARM SUPPORT
- SIDE ARM SUPPORT
From a long rest sitting position, lift body to straight arm support; body, legs and toes well – extended.
SUPINE OR BACK ARM SUPPORT
From a prone lying position, lift the body to straight arm support; body, legs, and toes well extended.
PRONE OR FRONT ARM SUPPORT
The body is supported with the right or left hand to straight – arm support.
SIDE ARM SUPPORT
Enumerate the Four-Bases Support
- DOG STAND POSITION
- BRIDGE STAND POSITION
From a kneeling position, place hands on the floor with elbows straight, leg and arms at 90-degree angle with the trunk.
DOG STAND POSITION
From a hook sitting rest position; lift the trunk; legs and arms at 90-degree angle with the trunk.
BRIDGE STAND POSITION
Enumerate the Hands Position
- HANDS ON WAIST
- HANDS ON SHOULDER
- HANDS ON CHEST
- HANDS ON NECK
Place hands on waist firmly with the thumb pointing at the back, the rest of the fingers pointing front.
HANDS ON WAIST
Bend arms at the elbows and place the tip of the fingers on the shoulders. The elbow and the shoulder are in line.
HANDS ON SHOULDER
Bend arms at the elbow and place hands on chest; palms facing downward while the elbow and the shoulder are in line.
HANDS ON CHEST
Bend both arms from the elbows, place hand behind the neck, fingertips meeting each other, elbows in shoulder line.
HANDS ON NECK
