Yin Poses Flashcards
Benefits to Anahatasana (Melting Heart)
- Good stretch for upper and middle back
- Will open shoulders
- Softens the heart
Contraindications for Anahatasana (Melting Heart)
Be carefull if the student has a bad neck this could strain it.
Modifications for Anahatasana (Melting Heart)
- 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.
Meridians affected in Anahatasana (Melting Heat)
- Along the spine, Urniary Bladder lines
- The arm medians, especially the heart and lung lines.
Joints Affected in Anahatasana (Melting Heart)
- Upper back (Which is actually the scapula, not thoracic spine)
- Mildly stresses lower spine
- Shoulder/ Humerus joint.
Counterposes for Anahatasana (Melting Heart)
Lying on stomach or child’s pose.
When should students move there arms further out in Anahatasana?
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
Benefits to Ankle Stretch
- Opens and strengthens the ankles
- Strong stimulation of four meridians flowing through the feet and ankles
- Great counterpose for squatting or toe exercises.
Contraindications for Ankle Stretch
- 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.
Modifications for Ankle Stretch
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.
Merdians affected by Ankle Stretch
Stomach, Spleen, Liver, Gall Bladder all strongly stimulated.
Counterposes for Ankle Stretch
- Pushups/ Plank/ Chaturanga, Crocodile or an pose that straightens the legs and tucks the toes.
- Dangling or squatting is also nice.
Benefits to Baddha Konasana (Butterfly)
- 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.
Containdications for Baddha Konasana (Butterfly)
- 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
Modifications to Baddha Konasana (Butterfly)
- 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.
Meridians affected in Baddha Konasana (Butterfly)
- 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.
Counterposes for Baddha Konasana (Butterfly)
- 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
Yin variation to Baddha Konasana or Butterfly
The emphasis is on the spine. Normally it would be straight however in Yin it can be rounded.
Benefits to Half Butterfly
- 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.
Contraindications of Half Butterfly
- 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.
Modifications for Half Butterfly
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.
Meridians affected in Half Butterfly
- Urinary Bladder
- If a lot of sensation in grown than Liver and Kidney lines are being stimulated.
Joints affected in Half Butterfly
- 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.
Counterposes for Half Butterfly
- Sitting up or a gentle sitting back bend
- Flow into Tabletop
- Windshield Wipers
Benefits for Ustrasana (Camel)
- 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.
Contraindications for Ustrasana (Camel)
- 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.
Modification for Ustrasana (Camel)
- 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.
Meridians Affected by Ustrasana (Camel)
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.
Joints affected by Ustrasana (Camel)
The spine, shoulders, and ankles
Counterpose for Ustrasana (Camel)
Child’s pose
