Lengthening Postures Flashcards
Sukasana
(Soo-kah-sa-nah)
Easy seat
Padmasana
(Pod-mah-sa-nah)
Seated with legs crossed in lotus
Tadasana
(Tah-dah-sa-nah)
Mountain
Adho Mukha Shvanasana
(ad-ho muk-ha swan-ah-sa-nah)
Downward facing dog
Virabhadrasana II
(Vera-bod-dra-sa-nah 2)
Warrior 2
Dandasana
(Dawn-da-sa-nah)
Staff posture
Chaturanga Dandasana
(chat-ur-ahn-ga dawn-da-sa-nah)
Four limbed staff pose
-push-up position w/ arms bent at 90
Gomukhasana
(Gooom-kah-sa-nah)
Cow face posture
Baddha konasana
(Bah-da koon-ah-sa-nah)
Bound ankle or cobbler’s pose
Tadakamudra
(Tah-dah-kah-moo-dra)
Empty lakebed posture
-recline on back with legs long, feet flexed, arms extended overhead with fingers interlaced, palms out and abdomen scooped in
Mahamudra
(Mah-haa-moo-dra)
The great or supreme gesture
-seated with one leg long and other bent with foot on inner thigh, long straight back and hinge diagonal over straight leg
Describe “lengthening”
Slight flattening of spinal curves -> lengthens spine & increases intervertebral spaces
Benefits of lengthening poses
-strengthen spinal muscles
-promote stability & strength
-promote introspection
-deep stabilizers of body & mind
Brahmana
(brah-ma-nah)
Energetic quality assoc with warming/expanding external awareness
Key Actions (foundation) of lengthening poses
- Steady/stabilize foundation
- Abdominal containment (muscles alert & facilitate spine muscles)
- Drawing in toward mid-line
