Forward Bending

Question 1

Uttanasana

Answer 1

(Ooot-tawn-ah-sa-nah)

Standing forward bend

Question 2

Apanasana

Answer 2

(Ah-pa-nah-sa-nah)

Reclined knees to chest posture

Question 3

Balasana

Answer 3

(bah-lah-sa-nah)

Child’s pose

Question 4

Parshvottonasana

Answer 4

(Part-voosh-ahn-ah-sa-nah)

Pyramid

Question 5

Prasarita Padottanasana

Answer 5

(Prah-sar-ah-ta Pah-dote-tawn-ah-sa-nah)

Standing wide legged forward bend

Question 6

Ekapada Uttanasana

Answer 6

(Ek-ah-pah-da Ooot-tawn-ah-sa-nah)

Standing split

Question 7

Virabhadrasana III

Answer 7

(Vera-bah-draw-sa-nah 3)

Warrior 3

Question 8

Janu Shirshasana

Answer 8

(Jaw-new Sheer-shah-sa-nah)

Head to knee posture

Question 9

Paschimottanasana

Answer 9

(Paw-shi-mote-tawn-ah-sa-nah)

Seated forward bend

Question 10

Upavishtha Konasana

Answer 10

(Ooo-pah-vesh-tah Koo-nah-sa-nah)

Seated wide legged forward fold

Question 11

Bakasana

Answer 11

(Bah-kah-sa-nah)

Crow pose

Question 12

Kurmasana

Answer 12

(Corm-ah-sa-nah)

Tortoise pose

Question 13

Malasana

Answer 13

(Ma-lah-sa-nah)

Garland posture or squat

Question 14

Marichyasana I

Answer 14

(Ma-ree-chee-ah-sa-nah 1)

Forward bend dedicated to sage Marichi
-one leg long, other leg bent with knee up, wrap arms behind back with one arm around bent leg

Question 15

Forward fold definition

Answer 15

Postures that lessen angle between torso and thighs ——- hinge @ hip joints

Question 16

Benefits of FF poses

Answer 16

-physical —> deep stretch for back of body
-energetic —> tend to be Langha (lung-ah-nah) or cooling/grounding
-prana —> facilitates healthy apana vayu
-chakras. —> lower

Question 17

Key Actions (foundation) of FF poses

Answer 17

1. Steady foundation
2. Poss slight anterior pelvic tilt
3. Slight extension of spine
4. Spine stays long or flexes and rounds
5. Abdomen draws in & up
6. Lengthen thru back of body

Question 18

Preparing for FF postures

Answer 18

-awareness in abdomen & pelvis
-warm up thru back of legs

Question 19

General rule of FF poses

Answer 19

Simpler forward bends = good prep for more demanding bends

Question 20

Recovery poses of FF postures

Answer 20

Other less intense forward bends

Question 21

Common misalignment with FF postures

Answer 21

Leading with chin
—> disengages core by lifting hyoid bone