YTT poses Flashcards
Name an adjustment for Adho Mukha Savanasana
press sacrum
compact outer hips
press thighs back
Name an adjustment for Uttanasana
press hands down on sacrum
trace sacrum to cervical spine
compact outer hips
Name an adjustment for Tadasana
ground pelvis
lift skull
hands on shoulder blades
Name an adjustment for chaturanga dandasana
shoulderheads up & in
lift inner thighs
Name an adjustment for Virabhadrasana I
ground the back heel use hands to internally rotate back thigh square pelvis lift hip points facilitate backbend (fist to back heart)
Name an adjustment for Uttkatasana
allow them to sit on your thighs
Name an adjustment for Vrksasana
hands on shoulder blades
move shoulderheads back and in
use hands to drop hip & open thigh
Name an adjustment for Ardha Chandrasana
adjust pelvis and back leg
Name an adjustment for parivrtta Ardha Chandrasana
pull back outer hip
use hip/leg to prop up their pelvic half
help open chest (from chest)
Name an adjustment for Matsyendrasana
foot to sacrum
hands to shoulder
knee to back heart
Name an adjustment for parivrtta parsvakonasana
legs around hips (squeeze in/compact hips & stabilize pelvis)
reach under ribs to help turn chest
Name an adjustment for supine twist
hand to shoulder
hand to ribs
shoulder blade placement
Name an adjustment for bhujangasana
lift shoulders back and in
press sacrum with flat palm
align back feet
Name an adjustment for Salabhasana
pick shoulderheads up and in
grab feet and lift legs back and up
pull on tops of feet (“straighten your legs”)
Name an adjustment for Dhanurasana
lift shoulders up & in
sit on feet
Name an adjustment for urdhva dhanurasana
use your feet to guide feet in
do not pull from hips
place hands underneath shoulders
Name an adjustment for Ustrasana
foot to sacrum, foot to back heart (pull in opposite directions)
Name an adjustment for Supta Virasana
hands to thighs/quads
press your own heels down and back
Name an adjustment for kapotasana
align back leg
one thumb to hip crease, one thumb under curve of buttock
Name an adjustment for Janu Sirsasana
ground bent leg with your knee
use chest to increase forward bend
Name an adjustment for Ankle to knee (agnistambhasana)
thumbs to hip creases
externally rotate thighs
reclining version - place their foot on your sternum
Name an adjustment for baddha konasa
hands to hip creases
externally rotate thighs
Name an adjustment for paschimottanasana
knees around pelvis
sternum to spine to increase forward bend
Name an adjustment for headstand
once in the inversion/place your fist between their inner thighs ask students to squeeze their legs around your fist - help them to find the midline
Name an adjustment for shoulderstand
ask them to bend their knees, place your forearms under their calves and lift up - use your feet to move their elbows in
Name an adjustment for savasana
press shoulders down
head rub
ABCs of adjustments
think about your hands as a foorm of communication
know your intention
ground from the origin-help move them in the direction of destination
breathe with the person
understand your body in relationship to theirs
have an exit route
always adjust both sides
know your anatomy
remember there is nothing worse than a wet fish
Name alignment cues for Tadasana
toes to touch/heels slightly apart
lift knees & quads
neutral pelvis
Common misaligments for Tadasana
feet turning out
pelvis tilting forward/backward
passive legs
Name alignment cues for Urdhva Hastasana
toes to touch/heels slightly apart
lift knees & quads
neutral pelvis
externally rotate the arms
Common misaligments for Urdhva Hastasana
feet turning out pelvis tilting forward/backward passive legs thighs thrown forward groins hard
Name alignment cues for Uttanasana
lift kneecaps & quads
widen the collarbones
lift shoulders away from the neck
Common misalignments for Uttanasana
feet not parallel
sitting bones flaring
rounded lower back
Name alignment cues for Chaturanga
outer heels hugging in pelvis neutral lift the sides of waist shoulderheads lifting up away from the floor and compacted in widen through the collarblades
Common misalignments for Chaturanga
splayed ankles
soft legs
rounded shoulderheads
Name alignment cues for Urdhva Mukha Svanasana
press down on the inner palm hug outer ankles in neutral pelvis lengthen the tailbones internally rotate legs shoulders back - externally rotate the upper arms
Common misalignments for Urdhva Mukha Svanasana
passive legs
shoulders rounding down
sickled ankles
shoulders too far forward
Name alignment cues for Adho Mukha Svanasana
lift the kneecaps, lift the quads
neutral pelvis
knit the front ribs in
ground firmly through the index finger knuckle
draw the trapeszius muscles away from the neck
Common misalignments for Adho Mukha Svanasana
internal rotation of the upper arms feet turned out passive legs front ribs explode out rounding of the low back
Name alignment cues for setu banda
feet hip width and parallel
legs must not be wider than the hips
roll the thighs in and down (internal rotation)
bottom of sacrum, tailbone and buttocks lengthen towards the knees
extend the side waists
hug the shoulderbones into the midline
press down on the hands to lift the spine
cervical spine is off the floor
Name alignment cues for urdhva danurasana
feet hip width and parallel internal rotate the thighs hug the outer knees towards the midline compact the outer hips heart center and pelvis equally lifted shoulderblades flat on teh back widen the collarbones root the finger pads
Name alignment cues for supta virasana
hug outer ankles to midline
thighs hip width distance apart
neutral pelvis
shoulderblades on back
Common misalignments for supta virasana
knees/thighs too far apart
sickled feet
overarched lower back
Name alignment cues for Bhujangasana
hands right under elbows hug outer ankles in engage legs - liftthigh bones into hamstrings/lift kneecaps press pubic bone down compact hips roll shoulderheads back press index finger knuckle down
Common misalignments for Bhujangasana
external rotation of the legs
rounding down of the shoulderheads
Name alignment cues for urdhva mukha savanasana
lift the thighbones up into the hamstrings
shoulderheads back
widen collarbones
ground well through inner palm
Common misalignments for urdhva mukha savanasana
external rotation of legs
shoulders rounding down
lack of grounding in the palm
sickled ankles
Name alignment cues for Salabhasana
internally rotate thighs lift from the inner upper thighs pelvis compacts & grounds down lengthen tailbone to feet shoulders roll back shoulderblades towards spine
Common misalignments for Salabhasana
bent legs rounding of shoulders head dropped or thrown back external rotation of legs buttocks squeeze in
Name alignment cues for Ustrasana
press into the tops of the feet hug the outer ankles in internally rotate the thighs root the thigh bones back neutral pelvis
Common misalignments for Ustrasana
thigh bones push forward
groin hardens
knees splay apart
dump into lower back
Common misalignments for setu banda
thighs too wide
cervical spine on floor
feet turning out
knees too far apart
Name alignment cues for Urdhva Dhanurasana
feet hip width & parallel internally rotate thighs hug outer ankles in aim to have heart center and pelvis equally lifted externally rotate the arms shoulderblades flat on the back hug outer elbows in toward inner elbows ROOT THE FINGERPADS
Common misalignments for Urdhva Dhanurasana
feet turn out
hands turn in
legs splay out
Name alignment cues for Ardha Chandrasana
stack the hips ground the inner foot extend through the sides of the waists externally rotated arms front ribs in back of neck long
Name alignment cues for Virabhadrasana III
turn the outer hip of the lifted leg towards the floor
lift hip point of standing leg
wide collarbones and lifted shoulderheads
What is ujjayi breath?
victorous breath
ocean sounding
restriction of the epiglottis
smooth & even
How do you teach ujjayi breath?
student inhales through nose and exhales out of mouth like fogging a mirror
benefits of ujjayi?
soothes the nervous system, centers the mind gives energy tones the nerves gives the body a reference separates left & right sides
What is Kapalabhati?
kriya (cleansing breath) skull shining breath heats the body (lungs & belly) tones the mind inhalation is passive/sharp exhalations
What is Bhastrika?
breath of fire bellows breath inhalation/exhalation even/fast pumping action to raise Kundalini usually timed
What is Nadi Sodhana?
alternate nostril breathing
balancing/nerves become calm & purified
think of breath crossing third eye center
How do you do Nadi Sodana?
ring finger & thumb
inhale through both nostrils, close left exhale right pause inhale through right
at the top of the breath close off both nostrils
release left and exhale
inhale left/close pause
exhale right
What is sama vritti?
same fluctuation breath
inhalation, exhalation & retentions all have same length
consistant rate or ladder
What is viloma?
against the grain breath
staggered inhalation or exhalation
Name alignment cues for Tadasana
lift lower belly up lengthen tailbone down tuck the ribs in pull up through the side body extend down with your fingertips broaden the collarbones gaze at eye level
Name the different types of ujjayi
4 stages from supine (on accordian folded blanket) to seated (4). Before seated pranayamas - this needs to be mastered
1="make sure to fill both lungs evenly" good for beginners 2=extend exhalation & pause -try to sip in a little more good for backbends 3=longer inhalation/normal exhalation good for forward bends 4=inh/ex more deeply w/ sound
why is sequencing important?
science of hatha yoga: balance dual sides so there is harmony/evenness. another state arises - in that state healing, integration happen
How would you adapt pigeon for a pregnant person?
blanket under whole pelvis and bolster under chest
How would you adapt savanasa for a pregnant person?
have her lay on side w/ bolster under knee
blanket under head (give space for shoulder)
support under belly
How would you adapt pranayama for a pregnant person?
nadi shodhana w/out hand - can visualize
