Standing Poses Breakdown #1 Flashcards
What does Tadasana or Samasthitihi stand for?
Mountain Pose
What are the potential complications with alignment in Mountain Pose?
Scoliosis
Tight Hamstrings and/or Tight Pecs
Overly engaged trapezius and rhomboids
Collapsed Arches
What does Mountain Pose Strengthen?
Feet and Muscles of the Legs and Quads
Tones the buttocks and abs
Engages the Rhomboids
What does Mountain Pose Lengthen?
Mild stretch to the hip flexors
What are the cautions and contrainindications for Mountain Pose?
Some segments of the senior population may not be able to stand; Chair, Seated and Supine Poses may be more appropriate
Headache
Insomnia
What are the preparatory postures?
Supine Tadasana
Forward Fold
What is a standing side bend called?
Crescent Pose
What are the potential complications with alignment with a Standing Side Bend?
Try to keep the sides of the torso long as you bend to the side to avoid collapse
Firm up the outer hips to avoid “sinking” into the outer hip
A Standing Side Bend strengthens what?
Side Waist
Outer Hips
A Standing Side Bend lengthens what?
Side Waist
Outer Hips
Intercostal Muscles
What are the cautions and contrainindications for a Standing Side Bend?
Hip or Shoulder Injury
What are the preparatory poses for a Standing Side Bend?
Tadasana
Shoulder Joint Warm - Ups
What does Uttanasana stand for?
Standing Forward Fold
What are the potential complications for alingment with a Standing Forward Fold?
Tight hamstrings will not allow the pelvic tilt so you may not go as far down or bend the knees a bit
Shoulder shrugging up to the ears due to lack of engagement in the lower fibers of the traps
Over rounding in the spine and compression of the lungs may occur in students with limited anterior pelvic tilt as they try to force lower than their pelvis is ready to go.
A Standing Forward Fold strengthens what?
Quadriceps
Pelvic Floor Muscles
A Standing Forward Fold stretches what?
Hamstrings Adductor Magnus Calves Erector Spinae Glutes
What are some other benefits of a Standing Forward Fold?
Stretches the kidney and bladder meridians.
What are the cautions and contrianindications for a Standing Forward Fold?
Low back injury
Don’t overdo forward bends if you have a periosteal pull or strained hamstring
What does Utkatasana stand for?
Chair Pose
What are the potential complications for alignment with chair pose?
Over tucking of the tailbone will bring you into posterior tilt of the pelvis and make it nearly impossible to “sit” lower
Tightness in the lats can make it difficult to lift the arms at the shoulder joint into full flexion
What does Chair Pose strengthen?
Quadriceps (vasti group)
Erector Spinae, Transversospinalis Group, QL (Back Muscles)
Shoulders (Anterior Deltoids)
Legs (Tibilias Anterior and Fibularis Muscles)