LIMBERING

Question 1

Mārjāryāsana/Bitilāsana

Answer 1

Cat/Cow

Question 2

Bālāsana

Answer 2

Childs pose

Full expression - hands by hips palms down

Question 3

Camatkarāsana

Answer 3

Wild Thing / Flipped Dog

Question 4

Patita Tarāsana

Answer 4

Fallen Triangle

Question 5

Utthita Ashwa Sanchalāsana

Answer 5

Low Lunge / Runners Lunge

Utthita = Extended. (Back knee off the ground)

Question 6

Utthita Ashwa Sanchalāsana

Answer 6

Low Lunge / Runners Lunge

Question 7

Parivrtta Utthita Ashwa Sanchalasana

Answer 7

Revolved low Lunge Twist

Question 8

Sanchalāsana (with arm variations)

Answer 8

Low Lunge > equestrian

Question 9

Why is limbering an important part of the practice?

Answer 9

• create warmth to decrease the risk of injury
• Increase flexibility and mobility in the body
• Enables students to begin connecting breath to body

Question 10

Discuss your understanding of the two (2) types of warming the body

Answer 10

Passive warming: is generated by an external force, such as a heater. When we warm up like this it increases our flexion.

Active warming: is created through movement. There are 2 types of active warming (see below)

o General – movement that creates an overall sense of warmth. When the body is warmed up like this it is important to
continue to keep the body warm.

o Targeted – heat generated from long holds of asana that usually includes an isometric stretch e.g. Utkatasana.

Question 11

List five (5) postures you would like to incorporate in your limbering series and why

Answer 11

It is important to move the spine 4 ways – extension, flexion, lateral and rotation

Question 12

How does practicing Surya Namaskar support the action of limbering?

Answer 12

It warms the body by activating the blood circulation which heats the body, softens muscles and opens joints.

It helps us link our Ujjayi breath to our movements whilst incorporating our bandhas.