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YTT > Yoga Anatomy > Flashcards

Yoga Anatomy Flashcards

1
Q

Medial

A

Closer to the midline

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2
Q

Lateral

A

Further from the midline

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3
Q

Proximal

A

Nearer to the point of origin (or of the attachment of the limb to the trunk)

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4
Q

Distal

A

Further from the point of origin (or attachment of the limb to the trunk)

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5
Q

Deep

A

More exclusive to describing one muscle in relation to another

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6
Q

Sagital Plane

A

plane divided the body vertically into right and left. The only movements in the sagittal plane are flexion and extension

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7
Q

Coronal/Frontal Plane

A

divided the body vertically into anterior and posterior. The only movements in the coronal plane are abduction and adduction.

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8
Q

Horizontal /transverse

A

divides the body horizontally into superior and inferior. Movements in this plane are rotation and supination/pronation. Most arm positions in asanas use external rotation of the humerus and pronation of the forearm.

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9
Q

Flexion

A

When the angle of a joint such as the elbow or knee is narrowed, the movement is described as flexion. Also think of fetal position/child’s pose, uttanasana.

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10
Q

Extension

A

The opening up of such joints, increasing the size of the angle. Locust pose.

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11
Q

Abduction

A

Moving away from the midline

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12
Q

Adduction

A

Moving toward midline

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13
Q

Medial Rotation

A

When the rotation results in the anterior surface of the limb rotating toward the midline. The opposite is lateral rotation.

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14
Q

Supination

A

The act of turning the palm to face forward. Pronation is the opposite.

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15
Q

Inversion

A

Turning the sole of the foot to face medially. Eversion is the opposite

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16
Q

Concentric

A

(isotonic): the muscle shortens in overcoming resistance.

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17
Q

Eccentric

A

(isotonic): the muscle lengthens while resisting gravity. Eccentric contractions modifies, smoothes, or puts the brakes on a movement.

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18
Q

Static

A

(isometric): muscular force occurs but there is no change in muscle length.

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19
Q

What does the diaphragm do on exhalation?

A

relaxes and moves back up into a dome shape. The pressure in the thoracic cavity is increased and the breath is forced outward. The natural elastic recoil of the lungs helps this process.

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20
Q

What does the diaphragm do on inhalation?

A

Contracts and moves down. As the diaphragm contracts and flattens, the thoracic cavity expands in volume. As the pressure in the thoracic cavity has now decreased, air is drawn into the body from high to low pressure.

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21
Q

Name a pose that would be important to cue the knee

A 
Warrior I
• Warrior II (cue that the knee doesn't do anything but flex and extend because it's a hinge joint)
• Garudasana
• Utkatasana
• Uttita parsvo konasana
• Anything where the knee is flexed
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22
Q

What is the optimum position of the pelvis in back bends?

A

Neutral pelvis gives more length in the spine

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23
Q

Name 2 asanas that STRENGTHEN the hip flexors muscles

A
  • Navasana
  • Utkatasana
  • Uttita Hasta Padagustasana A
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24
Q

Name 2 asanas that STRETCH the hip flexor muscles

A
  • Anjaneyasana (low lounge)
  • Dhanurasana (Bow pose)
  • Siva Natrajasana
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25
Q

Name 2 muscles that are hip flexors

A
  • Psoas

* Erectus Femeris

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26
Q

What poses would you modify for acute disc herniation?

A
  • Use blocks
  • Forward bends with blocks (Utanasana, Pascimotanasana)
  • Putting a blanket under your butt for an anterior tilt
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27
Q

Baddha

A

Bound

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28
Q

Vinyasa

A

Move in a special way (with intention/attention), flowing sequence

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29
Q

Pranava

A

cosmic hum of the universe “OM”

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30
Q

anga

A

limb

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31
Q

angustha

A

big toe

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32
Q

janu

A

knee

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33
Q

mukha

A

face

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34
Q

pada

A

foot

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35
Q

sirsa

A

head

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36
Q

sava

A

corpse

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37
Q

hasta

A

hand

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38
Q

adha

A

down

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39
Q

kona

A

angle

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40
Q

parivritti

A

twist/revolved

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41
Q

pascima

A

back, rear, west

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42
Q

utthita

A

raised or extended

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43
Q

urdhva

A

upwards

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44
Q

viparita

A

inverted

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45
Q

eka

A

one

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46
Q

dvi

A

two

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47
Q

tri

A

three

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48
Q

catur

A

four

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49
Q

panca

A

five

50
Q

asta

A

eight

51
Q

sarva

A

all

52
Q

ardha

A

half

53
Q

bhujanga

A

cobra

54
Q

kapota

A

pigeon

55
Q

matsya

A

fish

56
Q

mayura

A

peacock

57
Q

simha

A

lion

58
Q

salabha

A

locust

59
Q

svana

A

dog

60
Q

ustra

A

camel

61
Q

vrcika

A

scorpion

62
Q

gomu

A

cow

63
Q

marjari

A

cat

64
Q

baka

A

crow

65
Q

beka

A

frog

66
Q

bala

A

child

67
Q

Brahman

A

the universal self

68
Q

bhatki

A

devotion, one of the four paths of yoga

69
Q

asana

A

posture, seat, 3rd limb of yoga

70
Q

ananda

A

joyfulness, bliss

71
Q

akasha

A

space, ether or sky (one of the Pangha Maha Bhutas or 5th elements in yoga)

72
Q

avidya

A

ignorance (one of the 5 chitta vrttis)

73
Q

abhyasa

A

practice, effort

74
Q

pranayama

A

breath control (prana = energy, breath; yama = stretch/control), 4th limb of yoga

75
Q

puja

A

worship

76
Q

japa

A

spiritual discipline involving the meditative repetition of a mantra

77
Q

parsva

A

side

78
Q

utkata

A

might, fierce

79
Q

dukkam

A

suffering

80
Q

sukkam

A

happiness/ease

81
Q

hala

A

plow/poison

82
Q

bandha

A

lock; physical locks that are applied to hold, tighten or lock the energy in the body so it may be redirected to other specific channels in the subtle body. Traditionally there are four bandhas used in hatha yoga: Jalandhara Bandha (chin lock), Uddiyana Bandha (abdominal lock), Moola Bandha (perineum lock), Maha Bandha (application of all of the above locks)

83
Q

danda

A

staff

84
Q

padma

A

lotus

85
Q

tada

A

mountain

86
Q

surya

A

sun

87
Q

vrksa

A

tree

88
Q

candra

A

moon

89
Q

virabhadra

A

warrior

90
Q

vira

A

hero

91
Q

What is Anatomy

A

It is the structure of the body - the various body parts and how they are formed

92
Q

What is physiology

A

The function of the body parts and what they do

93
Q

What are the four components/systems that make up the physical body?

A

Muscular system
Skeletal system
Nervous system
Connective tissues

94
Q

What does the sagittal plane refer to?

A

Dividing the body into left and right parts

Movements will be up and down, flexion and extension

95
Q

Superior

A

Above the head

96
Q

Inferior

A

Below the head

97
Q

Purpose of Twists and revolving - Parivritti

A
  1. Twisting postures create rotation between the vertebral bodies of the spine
  2. They build strength & flexibility in the deep and superficial spine and abdominal musculature, maintain elasticity of the intervertebral discs and ligaments
  3. Massage, compress and stretch the mid torso - where the kidneys, adrenals, liver, gallbladder, spleen, Pancras and stomach are located thus stimulating digestion and elimination
  4. Adjust relationship between shoulder & pelvic girdles and the spine
  5. Strengthen & stretch deep & superficial musculature that bind the head, shoulders, arms and the pelvis and legs to the spine.
98
Q

Backward bend - purvatana

A
  1. Stretch and strengthen front of torso, shoulder and pelvic girdles, legs
  2. Strengthen the musculature of the back - sometimes this is more important than the stretching
  3. Stretch and strengthen the iliopsoas muscles, diaphragm and intercostal, anterior muscled which bind the shoulder girdle to the spine, anterior muscles of the legs
  4. Strengthen superficial and deep muscles of the back, which contract as we bend backwards
  5. Strengthen posterior muscles of the shoulder girdle, and stretch abdominal organs, relieving visceral compression, gently compress the kidney area, stimulating its functions
  6. Stretch anterior muscles of the neck and throat, activating thyroid and thymus glands.
99
Q

Forward bends - Paschimatana

A
  1. Strength and stretch the back of the spine and the deeper muscles, lumbo sacral spine, upper back, shoulder girdle, pelvic girdle, legs and hamstrings
  2. Strengthen abdominal muscles - which contract as we move/bend forward
  3. Gently compress the abdominal organs - stimulating their function
100
Q

Root Chakra

A

1st Chakra
Red - strength, stability
Muladhara
‘I am’…

101
Q

Sacral

A 
2nd Chakra
Svadhishtana
Orange
Sensuality and pleasure
‘I feel’
102
Q

Solar Plexus

A 
3rd Chakra
Mauipura
Yellow
Strength and determination
‘I do’
103
Q

Heart

A 
4th Chakra
Green
Anahata
‘I love’
Serenity and love
104
Q

Throat

A 
5th Chakra
Vishudda
Blue
Communication and creativity
‘I talk’
105
Q

Third Eye

A 
6th Chakra
Anja
‘I see’
Intuition
Light purple/blue
106
Q

Crown

A 
7th Chakra
Sahasrara
Purple
Knowledge
‘I understand’
107
Q

Tadasana/samasthiti

A

Mountain Pose

108
Q

Surya Namaskara

A

Sun Salsutations

109
Q

Padangusthasana

Pad-an-goosh-tahs-anna

A

Forward fold with peace fingers toe grip

110
Q

Padahasthasana

Pada-hastas-anna

A

Forward Fold with hands under feet

111
Q

Parsvottanasana

A

pyramid pose

112
Q

Prasarita padottanasana
A
B
C

A

Wide legged forward fold
A hands on floor
B hands on waist
C head on floor

113
Q

Paschimottanasana
A
B

A

Forward fold
A with toe grip
B with strap

114
Q

Janu Sirsasana

A

Head to Knee Pose

115
Q

Upavishta Konasana

A

Seated wide legged angle pose

116
Q

Utkatasana

A

Chair Pose

117
Q

Uttanasana

A

Standing Forward Bend

118
Q

Samasthiti

A

Standing In Prayer

119
Q

Uttita Hasta Padangusthanasana

A

Extended hand toe pose (standing with leg extended)

120
Q

Vrksanana

A

Tree Pose

121
Q

Gurudasana

A

Eagle Pose

122
Q

Natarajasana

A

Dancer Pose

YTT (1 decks)

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