Standing poses Flashcards
What are the general physical effects of standing poses?
- Why are standing poses good preparation for every other type of pose?
- Name up to 60 (!) standing poses.
- Build strength.
- Develop stamina.
- Develop heat.
- Safely warm and open body prior to more complex poses.
- Can bring awareness to body alignment principles such as noticing feet in relation to legs and pelvis.
- Bring balance to body with combination of strength-building and opening.
- Poses with externally rotated femurs such as Virabhadrasana II (Warrior 2 Pose) generally stretch inner thigh and groins and strengthen outer hips.
- Poses with internally rotated femurs such as Virabhadrasana I (Warrior 1 Pose) generally strengthen inner thighs and internal rotators and stretch outer hips.
What approach does Brad Priddy believe should be used for beginners with standing poses?
In general, the early months of [a student’s] yoga practice should be devoted primarily, though not exclusively, to the standing poses to build strength and flexibility in the legs, especially the hamstrings, and to open the hip flexors which often limit pelvic mobility. When [students] are mature in the standing poses, that is a natural time to begin focusing on the seated forward bends.
How does Jason Crandall describe how optimal working function of the legs and feet are achieved?
The legs are the workhorses of the body. They support, stabilize, and propel you with vitality and ease. Your feet are, by design, beautifully intricate, complex, and responsive. When your legs and feet aren’t taken through their natural range of motion, they become stagnant and dull—imagine a horse never taken out of its stable. Standing poses stretch and strengthen the legs and feet so they function optimally. Working your legs thoroughly also improves circulation, supports digestion, and energizes the entire body.
What are the energetic effects of standing poses?
- Feel grounded and stable.
- Increase confidence from “standing on your own two feet.”
- Feel emotionally centered.
- Establish connection to earth element.
- Awaken Muladhara (Root) Chakra.
- Draw awareness into the subtle body.
- Strengthen lower energy centers.
- Create a sense of presence.
- Stimulate central nervous system.
- Increase alertness.
What caution does Bernie Clark offer regarding the teaching of foot placement
To deepen a student’s connection to their foundation, consider carefully teaching foot placement and mechanics as a means to align the rest of the body. However, Bernie Clark explains that a dogmatic focus on foot placement, for example, can—in the case of certain body types—result in poor alignment elsewhere.
How can you invite a student to deepen the connection to his foundation?
Standing poses build a strong foundation for the positive, grounding effects of any well-balanced asana sequence. They help us cultivate steadiness, strength, and courage, which in turn prepares us for every other type of pose. Julie doorman
The standing poses are the poses that teach you how to connect to the earth and draw energy up through your feet and legs into the rest of your body. Through them, you rediscover the true nature of your legs, both as roots and as movers. These poses help you align your feet and legs in relationship to your pelvis and spine which is fundamental to integrating your entire body. Rodney yee
What does the phrase “root to rise” mean?
It is often advised to teach standing poses “from the ground up” which aims to develop a strong steady foundation upon which to build the practice.
Avoid focusing on upper body alignment, pose refinements or deepening the expression of the pose until the foundation is properly aligned and steady.
From the “root” comes the “rise” which refers to pressing into the earth and noticing how this activation causes a rebounding or lifting effect.
How does Alexandria crow describe root to rise?
That means paying careful attention to precisely how you plant your feet, hands, forearms—whatever is touching the ground. That is the seed of your pose.
How you place those body parts directly affects your pose’s ability to grow. Once your foundation is planted, tend to it.
Imagine growing roots from the soles of your feet or the palms of your hands.
Pressing down into the foundation not only roots it in place but also activates the muscles above it.
Muscle activation that starts at the base can travel up through each joint, providing the structural integrity to grow tall, grounded, stable, and wise.
What is a consideration related to the pelvis in standing poses?
While practicing the standing poses, consider that all of the bodily systems associated with the pelvis will be affected by your attitude toward the pelvic region, and that the way you move through the world will be shaped by the patterns that become embedded in your musculature with time and practice.
The pelvis must be encouraged to move with ease and fluidity, integrated with the legs and the abdomen. Thinking of the pelvis as no more than a bony, ligamentous cage that houses the hip sockets will foster rigid movement patterns, subjecting the hip joints and lower spine to strain and impairing the downward-moving energies of the body.
What are general sequencing considerations for standing poses?
Standing poses are generally sequenced early in class and can be used to increase circulation, build heat and prepare the body for deeper practice.
Standing poses are a great place to start for those coming from an active day or from a period of prolonged sitting.
Poses of this category are an excellent entry point to body awareness as they bring attention to annamaya kosha, the outermost physical layer of being. They can then help transition the body and mind from the external to the internal experience.
Describe how you might sequence within the category of standing poses.
Brad Priddy recommends sequencing within the category of standing poses in this order:
- Lateral Bends such as Utthita Trikonasana (Extended Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose)
- Backbends such as Virabhadrasana I (Warrior 1 Pose)
- Twists & Rotations such as Parivrtta Trikonasana (Revolved Triangle Pose)
- Forward Bends such as Uttanasana (Standing Forward Bend)
What is a consideration related to sequencing standing poses that have an internal rotation of femurs and external rotation of femurs?
Particularly with beginners and lower intermediate students, you may wish to sequence poses with externally rotated femurs (e.g. Virabhadrasana II, Utthita Trikonasana, Parsvakonasana) separate from those with internally rotated femurs (e.g. Virabhadrasana I, Parsvottanasana, Parivrtta Trikonasana).
This way, you give students more time and opportunity to create foundational alignment and it’s easier for you to watch for proper alignment as students transition from one type of foundation to another.
What sequencing cautions are associated with asymmetrical standing poses?
Many standing postures are asymmetrical meaning that one leg is positioned with alignment that differs from the other. This typically results in one hip being internally rotated and one hip being externally rotated which can strain the sacroiliac joints (that connect the spine to the hip bones). Below are some general guidelines from Olga Kabel to keep students safe in standing poses.
1. Avoid teaching too many asymmetrical poses on one side as the cumulative stress on the SI joint can become detrimental.
2. In standing forward bends;, bend knees as needed to avoid shear stress on the sacrum.
3. Follow with poses that stabilize the sacrum. Kabel recommends prone backbends such as Salabhasana (Locust Pose), Salamba Bhujangasana (Sphinx Pose) and Vimanasana (Prone Backbend Vinyasa) for bringing balance to the sacroiliac joints after asymmetrical standing poses.
In the traditional approach to sequencing summarized by Sri Krishnamacharya, prone back bends always follow the standing postures to make sure that whatever you have done to your lower back/sacrum area in standing could be neutralized via symmetrical prone poses. – Olga Kabel, Sequence Wiz, Too Many Asymmetrical Poses Can Create Sacroiliac Joint Issues
How does Mark Stephens believe that standing poses act as a catalyst?
Standing on their feet, students begin to experience how a stable foundation creates support up through their legs, pelvis, spine, arms, and head. They also discover that a stable foundation is resilient… Blending sthira and sukham in the standing asanas, students begin to find Samasthiti (Equal Standing Pose), which invokes an attitude and awareness of equanimity as they feel the connection of body, breath, mind and spirit. In deepening this sense of equanimity, students develop an embodied awareness of how the lightness of being deepens on being grounded, allowing them to move about in their yoga practice and daily life with greater ease and joy. – Mark Stephens, Teaching Yoga 2010 p 174
Wherever you stand be the soul of that place.
Rumi
