Grouping poses

Question 1

the five types of asanas

Answer 1

1. standing poses
2. forward folds
3. backbends
4. twists
5. inversions

Question 2

how do standing poses work on an energetic level?

Answer 2

Ground us as they draw energy upward

Question 3

how do forward folds work on an energetic level?

Answer 3

Ground our legs while spreading energy throughout the body

Question 4

how do backbends work on an energetic level?

Answer 4

Activate the adrenal glands located between the lumbar and thoracic spine and energizing the lymphatic system

Question 5

how do twists work on an energetic level?

Answer 5

Work with the adrenal glands to cleanse the liver, pancreas, and gallbladder by flushing the lymphatic system

Question 6

how do inversions work on an energetic level?

Answer 6

Change the pressure gradient within the circulatory system, helping to stimulate the nervous system, strengthen the immune system, and improve circulation

Question 7

flexion and extension

Answer 7

two types of movements initiated by the muscle groups to move the bones around the axial skeleton

Question 8

axial skeleton

Answer 8

made up of the bones along the body’s vertical axis, including the vertebral column

Question 9

coronal plane

Answer 9

divides the body into front (ventral) and back (dorsal) sections

Question 10

sagittal plane

Answer 10

divides the body into left and right sections

Question 11

transverse plane

Answer 11

divides the top and bottom halves of the body

Question 12

flexion

Answer 12

when muscles contract and pull bones closer together

Question 13

extension

Answer 13

when we move bones away from each other

Question 14

primary movement

Answer 14

the main effort that gets you into a pose (flexion, extension, or rotation)

Question 15

subgroups of forward flexion

Answer 15

1. Supine forward flexion (e.g. happy baby and hamstring stretches)
2. Grounding forward flexion (e.g. low lunge, half splits, and standing forward fold)
3. Lifted forward flexion (e.g. high lunge, warrior I, chair)
4. Balancing flexion (e.g. extended hand to foot, warrior III, standing splits)

Question 16

purpose of secondary movements

Answer 16

to counter primary movements and help bring poses into balance

Question 17

how to define the base of a pose

Answer 17

looking at the primary movement and determining whether it is in flexion, extension, or rotation

Question 18

scapulohumeral rhythm

Answer 18

wherever the humerus goes, the scapula follows, due to the connection between the humerus and the scapula

Question 19

greater trochanter

Answer 19

located on the femur head, designed as a stop to help keep us from going beyond a safe movement

Question 20

congruent (in Tadasana)

Answer 20

pelvis and femur bones in neutral positions

Question 21

when are shoulders stronger

Answer 21

when in external rotation

Question 22

protraction of the shoulder

Answer 22

shoulder blades move away from the midline on the back and wrap around the upper ribs
AKA rounded shoulders

Question 23

retraction of the shoulder

Answer 23

the shoulders move back, and the shoulder blades move toward the spine

Question 24

how to broader shoulders during flexion and protraction

Answer 24

reach through pinky fingers

Question 25

three spinal curves that help reduce pressure on vertebral discs

Answer 25

1. Lumbar curve - lower curve just above the sacrum - secondary curve
2. Thoracic curve - middle curve above the lumbar - primary curve
3. Cervical curve - curve between the thoracic spine and the base of the skull - secondary curve

Question 26

two different components of the skeleton

Answer 26

1. The axial skeleton, or fish skeleton, which includes the skull, spine, and rib cage
2. The appendicular skeleton, which is composed of the arms, legs, shoulder blades, clavicle, pelvis, hands, and feet

Question 27

menisci

Answer 27

layer of cartilage between bones

Question 28

ways to work with knee injuries in Yoga

Answer 28

Yin compression poses

Question 29

3 bones that comprise the shoulder

Answer 29

scapula, clavicle, and humeral head

Question 30

3 shoulder joints

Answer 30

1. the sternoclavicular joint - located where the clavicle meets the sternum
2. the acromioclavicular joint - located where the acromion of the scapula meets the clavicle
3. the glenoid - located inside the shoulder girdle

Question 31

key difference between shoulders and hips, in terms of purpose

Answer 31

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

Question 32

shoulder girdle

Answer 32

the soft tissues (muscles, ligaments, and cartilage) that create a basket that supports the bone structure of the shoulder

Question 33

ways to work with shoulder injuries in yoga

Answer 33

gentle shoulder openers
Yin yoga is not recommended
note that if a physician recommends surgery, nothing in yoga can prevent that

Question 34

3 bones in the pelvis

Answer 34

iliac crest
sacrum
acetabulum (hip socket)

Question 35

SI joints

Answer 35

sacroiliac joints, known as plane or gliding joints, not meant for a wide range of motion

Question 36

pubic symphysis

Answer 36

joint at the bottom of the pelvis located between the right and left pubic bones

Question 37

most injury prone system in seniors

Answer 37

hip system

Question 38

limitations after hip replacement

Answer 38

internal rotation may be difficult because a replacement of the femoral head may not fit the acetabulum as well as the original