Pelvis and Lower Limbs Flashcards
What is the primary hip flexor?
Psoas
What poses are associated with hip extension?
Back bends
What is a pose with internal/medial hip rotation?
Garudasana, Eagle pose
What pose includes hip abduction?
Prasarita Padottanasana, Wide Legged Standing Forward Fold
What pose includes hip adduction?
Garudasana, Eagle pose
What poses are associated with hip flexion?
Forward folds
What is hip abduction?
Moving the leg away from the midline
What is hip adduction?
Drawing towards or across the midline
Discuss three (3) āsana that increases flexibility of the hip joint and why?
- Baddha Konasana – stretching the external rotators and strengthening gluteus maximus
- Malasana – stretching external rotators
- Ananda Balasana – practiced at end of class when hips are more open
Name five (5) postures you would recommend to increase strengthen in the lower spinal muscles.
Setu Bandha Sarvāṅgāsana - Bridge
Bhujangasana - Cobra
Adho Mukha Svasana - Downward dog
Ardha Pincha Mayurasana - Dolphin
Plank
How may a students’ practice change if they have lumbar spine injuries?
- Not full forward folds if really bad injury e.g.
- Bend knees in uttanasana, blocks under hands
- Pashimottoasana – bolster under knees (bend in knee)
- Avoid twists
Discuss three (3) āsana you would recommend to increase hamstring flexibility
- Uttanasana - bend in knees to avoid injury
- Adho Mukha Savasana – also stretches calves, glutes, hips and back
- Prasarita Padottanasana – also stretches hip flexors
Why is pelvic stability so important to a student practicing āsana?
- Pelvis and alignment in legs important to our overall symmetry.
- prevent excessive movement from destabilizing the pelvic joints.
- Unstable pelvic muscles can affect gait, balance, and load transfer during asana.
Name the major muscles of the pelvic girdle and lower limbs?
- Iliopsoas
- Gluteus maximus, medius & minimus
- Sartorius
- Tensor Fascia Lata (TFL)
- Pectineus, Hamstrings (3)
- Quadratus Femoris
