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200 Hour Yoga Teacher Training > Kneeling Postures #1 > Flashcards

Kneeling Postures #1 Flashcards

1
Q

What is Sirsangusthasana?

A

Lizard Posture

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2
Q

What are some potential complications with alignment for Lizard Posture?

A

Tightness in the hips may not allow the practicioner to lower the elbows to the foor.

Weakness in the quads may cause the back knee to fatigue quickly and buckle. Students may place the back knee on the ground for a more passive hip opener.

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3
Q

What muscles are strengthened in Lizard Posture?

A

Thighs
Feet
Calves

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4
Q

What muscles are stretched in Lizard Posture?

A

Groin
Spine
Hips

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5
Q

What are some cautions and contrainindicaitons for Lizard Posture?

A

Serious knee or hip injuries

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6
Q

What are some preparatory poses for Lizard Posture?

A

Warrior 2
Side Angle
High Lunge
Warrior 1

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7
Q

What are some variations for Lizard Posture?

A

Back knee on the ground
Twisting Warrior
Ninja Twist

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8
Q

What is some theming for Lizard Posture?

A

Humility

Surrender

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9
Q

What is Vyagrahasana/Bitalasana?

A

Cat/Cow Posture

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10
Q

What are some potential complications with alignment for Lizard Posture?

A

Students may ben the elbows instead of concentrating the efforts on the movement of the spine.

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11
Q

Lizard Posture strengthens?

A

Belly
Mid Back
Forearms

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12
Q

What does Lizard Posture stretch?

A

Chest
Spine
Muscles of the back body
Neck

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13
Q

What are some other benefits of Lizard Posture?

A

Brings awareness to breath and movement.

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14
Q

What are some cautions and contrainindications for Lizard Posture?

A

Acute Carpal Tunnel

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15
Q

What are some variations for Lizard Pose?

A

Reverse the breath call
Move from the tailbone
Move from the center
Move from the crown of the head

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16
Q

What are some preparatory postures for Cat/Cow?

A

Seated cat/cow

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17
Q

What are some theming possibilities for Cat/Cow?

A

Expansion/Contraction
Hand Stands
Introduction to Vinyasa

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18
Q

What is Adho Mukha Svanasana?

A

Downward Facing Dog

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19
Q

What are some potential complications with alignment?

A

Tight lats may create the “Downward Facing Bulldog”

Lack of abdominal engagement may lead to an exaggerated curve of the low back.

Depending on the style of downward facing dog (Dharma Dog, Head to Floor, ect.) students may have potential shoulder concerns due to impingment interval.

Tight hamstrings and/or adductor magnus may pull the pelvis into a posterior tilt causing rounding in the back and/or an inability to straighten the legs.

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20
Q

What does downward facing dog strengthen?

A

Thighs
Shins
Triceps
Forearm Flexors and Pronators

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21
Q

What does downward facing dog stretch?

A

Hamstrings/Adductor Magnus
Spine
LATS

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22
Q

What are some other benefits to downward facing dog?

A

Opens up tight shoulders

The pose is equally energizing and calming

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23
Q

What are some cautions and contrainindications of downward facing dog?

A

Carpal Tunnel Syndrome

Vertigo

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24
Q

What are some variations of downward facing dog?

A 
Down Dog Push-Ups
3 Legged Dog, Closed Hip Position
Down Dog Split, Open Hip Position
Twisted Dog
Twisted 3 Legged Dog
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25
Q

What are some preparatory postures for downward facing dog?

A

Cat/Cow
Extended Child’s Pose
Forward Fold
Tadasana

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26
Q

What is Balasana?

A

Child’s Pose

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27
Q

What are some potential complications with alignment for Child’s Pose?

A

Tightness in ankles may create discomfort or cramping in the bottoms of the feet; tightness in the quads or excessive soft tissue compression may prevent the hips from setting towards the heels; Pregnancy or belly fat may not allow the belly to move towards the thighs; the head may not rest on the floor due to prior complications.

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28
Q

What does Child’s Pose strengthen?

A

Bones in the lower extremities

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29
Q

What does Child’s Pose stretch?

A

Back muscles
Posterior Neck Muscles
Quads
Tibialis Anterior and the dorsi-flexors of the feet

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30
Q

What are some other benefits of Child’s Pose?

A

Calms the nervous system

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31
Q

What are some cautions and contrainindications for Child’s Pose?

A

Diarrhea

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32
Q

What are some variations for Child’s Pose?

A

Arms at the side
Extended child’s
Restorative with a bolster

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33
Q

What are some preparatory postures for Child’s Pose?

A

Vadrasana

Knee Joint Warm-Ups

34
Q

What is Dandasana?

A

Staff Pose

35
Q

What are some potential complications with alignment for Staff Pose?

A

Students with tight hamstring or a hypertonic adductor magnus may have difficulty straightening the legs while sitting up straight. If the tightness is in the adductor magnus bending the knees may exacerbate the issue, while if the problem is located more in the hamstrings bending the knees may ease the pull on the low back. Arm length to torso proportions may shift the hand placement to avoid excessive elevation or depression of the shoulder blades.

36
Q

What muscles does Staff Pose strengthen?

A

Bones in the lower extremities
Back muscles
Core

37
Q

What muscles does Staff Pose stretch?

A

Calves

Hamstrings

38
Q

What other benefits does Staff Pose have?

A

Improves Posture

Improves Concentration

39
Q

What are some cautions and contrainindications for Staff Pose?

A

Low Back Injury

Wrist Injury

40
Q

What are some Preparatory Postures for Staff Pose?

A

Uttanasana

Adho Mukha Svanasana

41
Q

What is Paschimottanasana?

A

Intense Forward Stretch

42
Q

What are some potential complications with alignment?

A

Students with tight hamstring or a hypertonic adducotr magnus may have difficulty straightening the legs while sitting up straight. If the problem is located in the adductor magnus bending the knees may ease the pull on the low back.

43
Q

What does Intense Forward Stretch strengthen?

A

The hip flexors (when actively reaching instead of pulling)

Bones in the lower extremities

44
Q

What does Intense Forward Stretch stretch?

A

Hamstrings
Calves (when feet are flexed)
Shins (when toes are pointed)
Back Muscles

45
Q

What are some other benefits of Intense Forward Stretch?

A

Relieves Stress
Therapeutic for High Blood Pressure
Releives Menstrual Cramps

46
Q

What are some cautions and contrainidications for Intense Forward Stretch?

A

Low Back Injury
Hamstring Injuries
Diarrhea

47
Q

What are some preparatory postures for Intense Forward Stretch?

A

Uttanasana

Adho Mukha Svanasana

48
Q

What is Janu Sirsasana?

A

Head to Knee Pose

49
Q

What are some potential complications with alignment for Head to Knee Pose?

A

Students with tight hamstrings or a hypertonic adductor magnus may have difficulty straightening the legs while sitting up straight. If the tightness is in the adductor magnus bending the knees may exacerbate the issue, while if the problem is located more in the hamstrings bending the knees may exacerbate the issue, while if the problem is located more in the hamstrings bending the knees may ease the pull on the low back. Tightness in the hip may prevent the bent knee from resting on the ground.

50
Q

What does Head to Knee Pose strengthen?

A

Hip Flexors

Hip Rotators

51
Q

What does Head to Knee Pose stretch?

A

Hamstrings
Adductors
Low Back Muscles

52
Q

What are some other benefits of Head to Knee Pose?

A

Relieves Stress
Therapeutic for High Blood Pressure
Relieves Menstrual Cramps
Opens Hips

53
Q

What are some cautions and contrainindications for Head to Knee Pose?

A

Low Back Issues
Knee Pain or Hip Pain may require a Prop
Hamstring Injuries

54
Q

What are some variations for Head to Knee Pose?

A

Ashtanga A, B, & C

Knee Wide or Narrow

55
Q

What are some preparatory postures for Head to Knee Pose?

A

Uttanasana
Adho Mukha Savassana
Paschimottanasana

56
Q

What is Eka Pada Raja Kapotasana?

A

Variation Pigeon Pose

57
Q

What are the potential complications of alignment?

A

Students with tight hips should not try to move the shin to far forward. Complications in the knees can arise when students pursue an aggressive stance in this pose. This posture is assymetrical for the hips with weight bearing. It can also create complications in the SI joints if the front shin is too far forward.

Students should be mindful of the back foot. The tendency is to sickle (invert) the ankle which can overstretch the ligaments at the front/lateral side of the ankle creating a weakness in the ankle joint.

58
Q

What does Variation Sleeping Pigeon stretch?

A

Hips Flexors in the back leg
Hip rotators in the front leg
Inner Thighs
Quads

59
Q

What are some other benefits of sleeping pigeon?

A

Sciatica

Prepares the body for more advanced hip opening

60
Q

What are some cautions and contrainindications for Sleeping Pigeon?

A

Knee Injuries

Sacroiliac Issues

61
Q

What are some preparatory poses for Sleeping Pigeon?

A

Thread the needle
Baddha Konasana
Ardha Hanumanasana
Gomukasana

62
Q

What is Sukhasana?

A

Easy cross legged seat

63
Q

What are some potential complications with easy cross legged seat?

A

Tightness in the hips, low back, and thighs can all contribute to an uncomfortable seat and limit the ability of a student to sit upright. When the student is trying hard to sit up the hip flexors will be more engaged and add to the fatigue of “trying” to sit. Elevating the pelvis so that the hip ASIS (top of hip crest) is higher than the knees will allow the pelvis to find its anterior tilt so that the spine can be neutral.

64
Q

What does easy cross legged seat strengthen?

A

Back Muscles

65
Q

What does easy cross legged seat stretch?

A

Thighs
Groin
Hips
Ankles

66
Q

What are some other benefits of easy cross legged seat?

A

Calms the mind

67
Q

What are some cautions and contrainindications for easy cross legged seat?

A

Knee, Hip, and/or back issues

68
Q

What are some preparatory postures for easy cross legged seat?

A

This is often an opening posture that doesn’t have much preparation. Hip openers in general will make this pose more accessible.

69
Q

What is Siddhasana?

A

Adept’s Pose

70
Q

What are some potentional complications with Adept’s Pose?

A

This posture requires very open hips (the ability to externally rotate the femur in the hip socket). Students should be able to sit comfortably on the floor with the thighs and knees relaxed to the earth before attempting this posture. Even students who are very open in the hips will benefit greatly by using a blanket or block to slightly elevate the hips and add ease to th low back.

71
Q

What is strengthened in Adept’s Pose?

A

Back Muscles

72
Q

What is stretched in Adept’s Pose?

A

Thighs
Groin
Hips
Ankles

73
Q

What other benefits does Adept’s Pose have?

A

Calms the mind

74
Q

What are some preparatory poses for Adept’s Pose?

75
Q

What is Padmasana?

A

Lotus Pose

76
Q

What are some potential complications for alignment with Lotus Pose?

A

This is an extremely advanced pose for students with full range of external rotation at the hip joint. Attempting this posture prematurely can cause signifigant damage to the knees and ankles. Eversion of the foot at the ankle joint is crucial to protecting the ankle and knee joints from weight bearing strain.

The tendency is for many students to go soft in the ankle causing a sickle effect which will strain the anterior talofibular ligament and a pulling force on the later side of the knee.

Another tendency is for students to try to yank the ankle up on top of the thigh placing an extreme tork force on the knee joint.

77
Q

What does Lotus Pose strengthen?

A

Back Muscles

78
Q

What does Lotus Pose stretch?

A

Thighs
Groin
Hips
Ankles

79
Q

What are some other benefits of Lotus Pose?

A

Calms the Mind

80
Q

What are some cautions and contriainindications of Lotus Pose?

A

Knee, Hip, Ankle and/or Back Issues

81
Q

What are some preparatory poses of Lotus Pose?

A

Sukhasana
Thread the Needle
All Hip Openers
Pigeon

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