Grouping poses Flashcards
the five types of asanas
- standing poses
- forward folds
- backbends
- twists
- inversions
how do standing poses work on an energetic level?
Ground us as they draw energy upward
how do forward folds work on an energetic level?
Ground our legs while spreading energy throughout the body
how do backbends work on an energetic level?
Activate the adrenal glands located between the lumbar and thoracic spine and energizing the lymphatic system
how do twists work on an energetic level?
Work with the adrenal glands to cleanse the liver, pancreas, and gallbladder by flushing the lymphatic system
how do inversions work on an energetic level?
Change the pressure gradient within the circulatory system, helping to stimulate the nervous system, strengthen the immune system, and improve circulation
flexion and extension
two types of movements initiated by the muscle groups to move the bones around the axial skeleton
axial skeleton
made up of the bones along the body’s vertical axis, including the vertebral column
coronal plane
divides the body into front (ventral) and back (dorsal) sections
sagittal plane
divides the body into left and right sections
transverse plane
divides the top and bottom halves of the body
flexion
when muscles contract and pull bones closer together
extension
when we move bones away from each other
primary movement
the main effort that gets you into a pose (flexion, extension, or rotation)
subgroups of forward flexion
- Supine forward flexion (e.g. happy baby and hamstring stretches)
- Grounding forward flexion (e.g. low lunge, half splits, and standing forward fold)
- Lifted forward flexion (e.g. high lunge, warrior I, chair)
- Balancing flexion (e.g. extended hand to foot, warrior III, standing splits)
purpose of secondary movements
to counter primary movements and help bring poses into balance
how to define the base of a pose
looking at the primary movement and determining whether it is in flexion, extension, or rotation
scapulohumeral rhythm
wherever the humerus goes, the scapula follows, due to the connection between the humerus and the scapula
greater trochanter
located on the femur head, designed as a stop to help keep us from going beyond a safe movement
congruent (in Tadasana)
pelvis and femur bones in neutral positions
when are shoulders stronger
when in external rotation
protraction of the shoulder
shoulder blades move away from the midline on the back and wrap around the upper ribs
AKA rounded shoulders
retraction of the shoulder
the shoulders move back, and the shoulder blades move toward the spine
how to broader shoulders during flexion and protraction
reach through pinky fingers
three spinal curves that help reduce pressure on vertebral discs
- Lumbar curve - lower curve just above the sacrum - secondary curve
- Thoracic curve - middle curve above the lumbar - primary curve
- Cervical curve - curve between the thoracic spine and the base of the skull - secondary curve
two different components of the skeleton
- The axial skeleton, or fish skeleton, which includes the skull, spine, and rib cage
- The appendicular skeleton, which is composed of the arms, legs, shoulder blades, clavicle, pelvis, hands, and feet
menisci
layer of cartilage between bones
ways to work with knee injuries in Yoga
Yin compression poses
3 bones that comprise the shoulder
scapula, clavicle, and humeral head
3 shoulder joints
- the sternoclavicular joint - located where the clavicle meets the sternum
- the acromioclavicular joint - located where the acromion of the scapula meets the clavicle
- the glenoid - located inside the shoulder girdle
key difference between shoulders and hips, in terms of purpose
hips are made for walking and weight bearing, so they are larger and stronger
shoulders are made for reaching and climbing, aren’t meant to bear weight the same way
shoulder girdle
the soft tissues (muscles, ligaments, and cartilage) that create a basket that supports the bone structure of the shoulder
ways to work with shoulder injuries in yoga
gentle shoulder openers
Yin yoga is not recommended
note that if a physician recommends surgery, nothing in yoga can prevent that
3 bones in the pelvis
iliac crest
sacrum
acetabulum (hip socket)
SI joints
sacroiliac joints, known as plane or gliding joints, not meant for a wide range of motion
pubic symphysis
joint at the bottom of the pelvis located between the right and left pubic bones
most injury prone system in seniors
hip system
limitations after hip replacement
internal rotation may be difficult because a replacement of the femoral head may not fit the acetabulum as well as the original
