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Yoga > Yin Poses > Flashcards

Yin Poses Flashcards

1
Q

Benefits to Anahatasana (Melting Heart)

A
  • Good stretch for upper and middle back
  • Will open shoulders
  • Softens the heart
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2
Q

Contraindications for Anahatasana (Melting Heart)

A

Be carefull if the student has a bad neck this could strain it.

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3
Q

Modifications for Anahatasana (Melting Heart)

A
  • If shoulder pain prevents the arms from going over head move them further apart.
  • Flexible students can bring chin to the floor. Be careful could strain the neck.
  • If knees are uncomfortable here, place a blanket.
  • Toes can be tucked under.
  • Chest can be rested on a bolster (Allow the body to relax.
  • Can do this pose with just one arm out at a time.
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4
Q

Meridians affected in Anahatasana (Melting Heat)

A
  • Along the spine, Urniary Bladder lines

- The arm medians, especially the heart and lung lines.

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5
Q

Joints Affected in Anahatasana (Melting Heart)

A
  • Upper back (Which is actually the scapula, not thoracic spine)
  • Mildly stresses lower spine
  • Shoulder/ Humerus joint.
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6
Q

Counterposes for Anahatasana (Melting Heart)

A

Lying on stomach or child’s pose.

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7
Q

When should students move there arms further out in Anahatasana?

A

If student feels pinching in the back of the shoulders they be reaching a compression point..adducting the arms may release this.. If this does happen here it probably happens in Down Dog and Wheel too

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8
Q

Benefits to Ankle Stretch

A
  • Opens and strengthens the ankles
  • Strong stimulation of four meridians flowing through the feet and ankles
  • Great counterpose for squatting or toe exercises.
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9
Q

Contraindications for Ankle Stretch

A
  • Any sharp pain in Ankles, back off. Student can try a blanket or a towel under the feet.
  • Knee issues may prevent the student from sitting on heels: place a rolled up towel between thighs and calves.
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10
Q

Modifications for Ankle Stretch

A

Leaning back on hands is first position, but keep the heart forward.

  • After a few moments, the student can try to bring hands to floor.
  • Try not to lean away from knees keep the heart open, arching the back.
  • If very open you can hold the knees.
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11
Q

Merdians affected by Ankle Stretch

A

Stomach, Spleen, Liver, Gall Bladder all strongly stimulated.

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12
Q

Counterposes for Ankle Stretch

A
  • Pushups/ Plank/ Chaturanga, Crocodile or an pose that straightens the legs and tucks the toes.
  • Dangling or squatting is also nice.
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13
Q

Benefits to Baddha Konasana (Butterfly)

A
  • Good for lower back
  • straighter legs can stretch hamstrings, bent legs stretch he adductor muscles.
  • Iyengar says this is good for kidney and prostate and helps those suffering from urinary problems.
  • Iyengar says this is good for the groin area on men and woman. it can help regulate periods, ovaries functioning and make delivery easier.
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14
Q

Containdications for Baddha Konasana (Butterfly)

A
  • It can aggravate sciatica. If student has this condition elevate the hips so that knees can fall below the hips.
  • Okay for pregnant woman
  • Avoid if neck has suffered wiplash or has a reverse curvature
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15
Q

Modifications to Baddha Konasana (Butterfly)

A
  • Elevate the hips with bolster
  • If neck is tiered rest it in the hands the elbows resting on knees or thighs.
  • rest chest on bolster
  • can do lying down.
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16
Q

Meridians affected in Baddha Konasana (Butterfly)

A
  • Gall Bladder lines on the outside of leg as well as the Urinary lines running along the spine in the lower back.
  • If feet are close than the Kidney and Liver lines are being stimulated.
17
Q

Counterposes for Baddha Konasana (Butterfly)

A
  • Sitting up, or gentle sitting back bend.
  • Lying on stomach, which is also a gentle back bend.
  • Could do a spinal lift (like hammock and leaver)
  • Seated Twist
18
Q

Yin variation to Baddha Konasana or Butterfly

A

The emphasis is on the spine. Normally it would be straight however in Yin it can be rounded.

19
Q

Benefits to Half Butterfly

A
  • Nice way to stretch lower back without requiring lose hamstrings.
  • The ligaments along the back of the spine are specifically targeted.
  • Iyengar claims this stimulates the liver and kidneys and aids digestion.
20
Q

Contraindications of Half Butterfly

A
  • Can aggravate sciatica
  • Beware of sharp pain in the knees if this happens tighten quads.
  • If bent knee complains place support under it or move the foot away from groin.
  • If hamstrings protest, bend straight knee and support the thigh.
  • Okay for pregnant woman.
21
Q

Modifications for Half Butterfly

A

Can fold over the straight leg

  • reach opposite arm over for a side twist
  • Add a twist to the spine
  • Place bent knee in Virasana (folding it back) only if knee does not complain.
22
Q

Meridians affected in Half Butterfly

A
  • Urinary Bladder

- If a lot of sensation in grown than Liver and Kidney lines are being stimulated.

23
Q

Joints affected in Half Butterfly

A
  • Spine especially the back and sides

- Inner knees, although this is not as deep of a stretch for the inner knees as the dragon fly.

24
Q

Counterposes for Half Butterfly

A
  • Sitting up or a gentle sitting back bend
  • Flow into Tabletop
  • Windshield Wipers
25
Q

Benefits for Ustrasana (Camel)

A
  • Deeply arches sacral lumbar spine and opens the top thighs.
  • Stretches hip flexors and opens shoulders.
  • Excellent for people with drooping shoulders or hunched backs.
26
Q

Contraindications for Ustrasana (Camel)

A
  • Safe for all ages however if older seek medical advice first
  • Without support the back can spasm, people with week backs should do a gentle version.
  • If you have neck issues keep the chin tucked.
27
Q

Modification for Ustrasana (Camel)

A
  • A student can also go into it by having the hands on the floor behind and walking them closer. This version can be hard for people with bad knees.
  • drop backs may be unsuitable for people with back problems.
  • blocks can also be used between the feet for less flexible students.
28
Q

Meridians Affected by Ustrasana (Camel)

A

Urinary Bladder, Kidney, Spleen and Stomach

  • Sometimes the upper arms and shoulders are stressed, which stimulates the heart and lungs.
  • The thyroid is stimulated if neck is dropped back.
29
Q

Joints affected by Ustrasana (Camel)

A

The spine, shoulders, and ankles

30
Q

Counterpose for Ustrasana (Camel)

A

Child’s pose

Yoga (2 decks)

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