Study Sheet Anatomy Flashcards
Define carrying angle and give cue to correct
Arms held out at your sides point more than15 degrees away from body
Observe from the side - action is “lift the forearms”
Front and back leg position and action Asymmetrical Poses
Front leg position is neutral – action is neutral
Back leg position is external rotation – action is internal rotation
Front and back leg position and action Externally Rotated Poses
Front leg position is external rotation – action is external rotation
Back leg position is neutral – action is neutral
Structural and functional variations of elbow
Structural: Excessive Carrying Angle
Functional: Hyperextension of Elbow
Structural and functional variations of feet
Structural: flat feet, high arches
Functional: supination, pronation
Anterior tilt with actions to bring pelvis to neutral
Anterior: Front pelvis drops and back lifts
Release the buttocks down AS YOU lift the frontal hip points up
Posterior pelvic tilt actions to bring pelvis to neutral
Posterior: Back pelvis drops and front lifts
Roll the inner thights back and untuck the tailbone
Corrective actions for knee hyperextension
Lightly bend the knees, engage the quadriceps, lift the kneecaps to straighten the leg
Weight bearing differences between straight-leg and bent-leg poses
Bent leg weight is in heel of foot
Straight leg weight is in ball of foot
Position of the pelvis in Externally Rotated Standing Poses
Neutral on Coronal and Sagittal Plane
Slightly rotated towards front leg on transverse plane
Acceptable alignment positions in Urdhva Prasarita Padasana (Leg Lifts)
Grab the sides of the mat or tuck the inner hands beneath the outer hips
Gently press the lower back into the floor.
Rotational action of the upper arms in Adho Mukha Svanasana
Rotate the biceps forward and triceps back
Alignment of the shoulders, elbows and wrists in Chaturanga Dandasana
Hands shoulder width apart
Elbows over wrists
Shoulders at height of elbow
Modifications for tight hamstrings in Uttanasana
Bend the knees
Blocks along the side of the legs to make the fold not as deep
Widen stance
Poses that stretch the hamstrings, hip flexors, abdominals and glutes
Stretch moves in opposite direction (Flexion)
Uttanasana
Warrior 1
Crescent Pose
Poses that strengthen the hamstrings, hip flexors, abdominals and glutes
Strengthen move in same direction (Extension)
Warrior 3
Bridge Pose
Navasana (Boat Pose)
Stretching vs Strengthening
Stretching: move in opposite direction to elongate
Strengthening: move in same direction – do more of what it normally does
Define R.S.I. and give example
Repetitive Stress Injury
Chaturanga, shoulder injury
Difference between strain and sprain
Strain injury to muscle Tendon
Sprain injury to ligament
What are the benefits of nose breathing
• Breath rate slows
• Nose hairs filter the air like a purification system
• Nasal passageway warms and humidifies the air which benefits the sinuses
Name the 3 anatomical planes
Sagittal – Flexion and Extension
Coronal – Adduction (towards body) and Abduction (away)
Transverse – External rotation, Internal rotation
What are some benefits of ujjayi pranayama?
Calms the mind, boosts mood and brings consciousness to breathing.
What are beginner appropriate poses?
Start in savasana
Mostly standing poses
Avoid seated poses
Use dynamic movement
One pose at a time
Lots of demonstration
Keep it simple, go slow
What type of twists are not contraindicated for pregnancy
Open twists
What’s at risk in Parvritta Trikonasana (twisting triangle)
Neck, Hamstrings, Low Back
Explain why linking 5 poses or more on one side might be injurious?
Risk of injury due to muscle fatigue
What are the 3 things that shoulders are doing in Sirsasana (Headstand)?
Draw shoulders away from the ears
Firm shoulder blades in toward the back ribs
Spread across the collarbones
What’s at risk in Prasarita Padottanasana (wide leg forward bend)? Name 1 body part.
Hamstrings
Name a body part at risk in Parivrtta Trikonasana (Twisted Triangle)
Knees
Benefits of Inversions
Improves circulation
Reduces water retention
Change in perspective
Builds confidence
Contradicions of Inversions
Eye problems
History of stroke
High blood pressure
Menstruation
Pregnancy
What are risk factors of twists?
Strain on neck
Compression in spinal column
What are risk factors of forward bends?
Compression of intervertbral discs
Stress on ligaments
Restricted breathing
What are risk factors of inversions?
Strain to wrists, elbows, shoulders
Harm to neck
Distort alignment of lower back
What are risk factors of standing poses?
Platforms not aligned: knees, low back and neck compromised
What are risk factors of back bends?
Strain to low back
Strain on shoulder girdle
What are 3 benefits of Salamba Sarvangasana (Shoulder Stand)
• Cooling, calming
• Reduces fluid retention in the legs and feet
• Regulates and normalizes elimination
- Change in perspective
What is at risk with Pavritta Parsvokonasana (Twisting Side Angle)
Low back and knees
Pair of counter action for the pelvis in Tadasana
Spin the inner thighs in and back AS YOU release the tailbone down
How loud is Ujjay breath
Soft whisper
What is a classic counter pose for Sirasana
AMS
What is the non-anatomical word for Ischial tuberosity
Sit Bone
Which joint has greater range of motion, the hip or the knee
Hip
What muscles keep you from squaring hips
Hip Flexors (iliopsoas)
Define R.I.C.E.
Rest, Ice, Compress, Elevate
What type of joint is the knee
Modified Hinge
What type of joint is the ankle
Hinge
What type of joint is the hip
Ball and socket
What type of joint is the elbow
Hinge
What type of joint is the wrist
Modified Hinge
