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ASANA LABS > SPINE TWISTS > Flashcards

SPINE TWISTS Flashcards

1
Q

Ardha Padmāsana

seated spine twist

A

Half Lotus pose

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2
Q

Ardha Sukhāsana
Check
(seated spine twist)

A

Revolved Easy pose

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3
Q

Maricyāsana III

seated spine twist

A

Great Sage Pose variation 3

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4
Q

Ardha Matsyendrāsana

seated spine twist

A

Half Lord of the Fishes Pose

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5
Q

Parivrtta Jānu Śīrṣāsana

seated spine twist

A

Revolving Head to knee pose

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6
Q

Parivṛttā Pārśvakoṇāsana

standing twist

A

Revolving Lateral Angle pose

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7
Q

Parivṛttā Trikoṇāsana

standing twist

A

Revolving Triangle Pose

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8
Q

Parivṛttā Āñjaneyāsana

standing twist

A

Revolving High Lunge pose

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9
Q

Parivṛttā Utkaṭāsana

standing twist

A

Revolving Chair Pose

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10
Q

Parivṛttā Uttānāsana

standing twist

A

Revolved Intense Forward Fold

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11
Q

Jathara Parivṛttāsana

supine seated twist

A

Revolved abdomen pose

Variation A & B (bent legs/straight legs)

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12
Q

Supta Jānu Parivṛttāsana

supine seated twist

A

Supine twist with one knee bent

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13
Q

PHYSIOLOGICAL BENEFITS - List 4

A
  • Squeeze soak theory
  • Release tension through the muscles of the spine

• Opens and stretches intercostal muscles and
expands rib cage

• Massages kidneys and assists in nourishing adrenal glands

• Therapeutic for adrenal exhaustion and chronic
fatigue syndrome

• When stimulating the Pancreas, we also support the production of insulin and glucagon to control sugar levels

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14
Q

MAJOR MUSCLES ACTIVATED

A
  • Latissimus dorsi
  • Trapezius
  • Deltoid
  • Serratus Anterior
  • Transverse Abdominis
  • Rectus Abdominus
  • Internal and External Obliques
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15
Q

CAUTIONS AND CONTRAINDICATIONS

A

• Not advised to be practiced whilst pregnant (open
twists instead)
• HBP
• If suffering from a neck injury offer the variation
• Not advised if you have a spine injury, offer a
gentler twist (depends on pose)

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16
Q

SAFE ALIGNMENT FOCUS POINTS

A

• Find length in spine before rotating to
create space to protect SIJ and lumbar spine

• Rotate through the thoracic spine to protect
lumbar spine

• To avoid straining the neck give options for
placement – gaze up, neutral or to floor

ASANA LABS (9 decks)

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