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YTT poses Flashcards

1
Q

Name an adjustment for Adho Mukha Savanasana

A

press sacrum
compact outer hips
press thighs back

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2
Q

Name an adjustment for Uttanasana

A

press hands down on sacrum
trace sacrum to cervical spine
compact outer hips

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3
Q

Name an adjustment for Tadasana

A

ground pelvis
lift skull
hands on shoulder blades

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4
Q

Name an adjustment for chaturanga dandasana

A

shoulderheads up & in

lift inner thighs

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5
Q

Name an adjustment for Virabhadrasana I

A 
ground the back heel
use hands to internally rotate back thigh
square pelvis
lift hip points
facilitate backbend (fist to back heart)
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6
Q

Name an adjustment for Uttkatasana

A

allow them to sit on your thighs

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7
Q

Name an adjustment for Vrksasana

A

hands on shoulder blades
move shoulderheads back and in
use hands to drop hip & open thigh

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8
Q

Name an adjustment for Ardha Chandrasana

A

adjust pelvis and back leg

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9
Q

Name an adjustment for parivrtta Ardha Chandrasana

A

pull back outer hip
use hip/leg to prop up their pelvic half
help open chest (from chest)

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10
Q

Name an adjustment for Matsyendrasana

A

foot to sacrum
hands to shoulder
knee to back heart

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11
Q

Name an adjustment for parivrtta parsvakonasana

A

legs around hips (squeeze in/compact hips & stabilize pelvis)
reach under ribs to help turn chest

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12
Q

Name an adjustment for supine twist

A

hand to shoulder
hand to ribs
shoulder blade placement

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13
Q

Name an adjustment for bhujangasana

A

lift shoulders back and in
press sacrum with flat palm
align back feet

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14
Q

Name an adjustment for Salabhasana

A

pick shoulderheads up and in
grab feet and lift legs back and up
pull on tops of feet (“straighten your legs”)

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15
Q

Name an adjustment for Dhanurasana

A

lift shoulders up & in

sit on feet

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16
Q

Name an adjustment for urdhva dhanurasana

A

use your feet to guide feet in
do not pull from hips
place hands underneath shoulders

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17
Q

Name an adjustment for Ustrasana

A

foot to sacrum, foot to back heart (pull in opposite directions)

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18
Q

Name an adjustment for Supta Virasana

A

hands to thighs/quads

press your own heels down and back

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19
Q

Name an adjustment for kapotasana

A

align back leg

one thumb to hip crease, one thumb under curve of buttock

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20
Q

Name an adjustment for Janu Sirsasana

A

ground bent leg with your knee

use chest to increase forward bend

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21
Q

Name an adjustment for Ankle to knee (agnistambhasana)

A

thumbs to hip creases
externally rotate thighs
reclining version - place their foot on your sternum

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22
Q

Name an adjustment for baddha konasa

A

hands to hip creases

externally rotate thighs

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23
Q

Name an adjustment for paschimottanasana

A

knees around pelvis

sternum to spine to increase forward bend

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24
Q

Name an adjustment for headstand

A

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

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25
Q

Name an adjustment for shoulderstand

A

ask them to bend their knees, place your forearms under their calves and lift up - use your feet to move their elbows in

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26
Q

Name an adjustment for savasana

A

press shoulders down

head rub

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27
Q

ABCs of adjustments

A

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

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28
Q

Name alignment cues for Tadasana

A

toes to touch/heels slightly apart
lift knees & quads
neutral pelvis

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29
Q

Common misaligments for Tadasana

A

feet turning out
pelvis tilting forward/backward
passive legs

30
Q

Name alignment cues for Urdhva Hastasana

A

toes to touch/heels slightly apart
lift knees & quads
neutral pelvis
externally rotate the arms

31
Q

Common misaligments for Urdhva Hastasana

A 
feet turning out
pelvis tilting forward/backward
passive legs
thighs thrown forward
groins hard
32
Q

Name alignment cues for Uttanasana

A

lift kneecaps & quads
widen the collarbones
lift shoulders away from the neck

33
Q

Common misalignments for Uttanasana

A

feet not parallel
sitting bones flaring
rounded lower back

34
Q

Name alignment cues for Chaturanga

A 
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
35
Q

Common misalignments for Chaturanga

A

splayed ankles
soft legs
rounded shoulderheads

36
Q

Name alignment cues for Urdhva Mukha Svanasana

A 
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
37
Q

Common misalignments for Urdhva Mukha Svanasana

A

passive legs
shoulders rounding down
sickled ankles
shoulders too far forward

38
Q

Name alignment cues for Adho Mukha Svanasana

A

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

39
Q

Common misalignments for Adho Mukha Svanasana

A 
internal rotation of the upper arms
feet turned out
passive legs
front ribs explode out
rounding of the low back
40
Q

Name alignment cues for setu banda

A

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

41
Q

Name alignment cues for urdhva danurasana

A 
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
42
Q

Name alignment cues for supta virasana

A

hug outer ankles to midline
thighs hip width distance apart
neutral pelvis
shoulderblades on back

43
Q

Common misalignments for supta virasana

A

knees/thighs too far apart
sickled feet
overarched lower back

44
Q

Name alignment cues for Bhujangasana

A 
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
45
Q

Common misalignments for Bhujangasana

A

external rotation of the legs

rounding down of the shoulderheads

46
Q

Name alignment cues for urdhva mukha savanasana

A

lift the thighbones up into the hamstrings
shoulderheads back
widen collarbones
ground well through inner palm

47
Q

Common misalignments for urdhva mukha savanasana

A

external rotation of legs
shoulders rounding down
lack of grounding in the palm
sickled ankles

48
Q

Name alignment cues for Salabhasana

A 
internally rotate thighs
lift from the inner upper thighs
pelvis compacts & grounds down
lengthen tailbone to feet
shoulders roll back 
shoulderblades towards spine
49
Q

Common misalignments for Salabhasana

A 
bent legs
rounding of shoulders
head dropped or thrown back
external rotation of legs
buttocks squeeze in
50
Q

Name alignment cues for Ustrasana

A 
press into the tops of the feet
hug the outer ankles in
internally rotate the thighs
root the thigh bones back
neutral pelvis
51
Q

Common misalignments for Ustrasana

A

thigh bones push forward
groin hardens
knees splay apart
dump into lower back

52
Q

Common misalignments for setu banda

A

thighs too wide
cervical spine on floor
feet turning out
knees too far apart

53
Q

Name alignment cues for Urdhva Dhanurasana

A 
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
54
Q

Common misalignments for Urdhva Dhanurasana

A

feet turn out
hands turn in
legs splay out

55
Q

Name alignment cues for Ardha Chandrasana

A 
stack the hips
ground the inner foot
extend through the sides of the waists
externally rotated arms
front ribs in
back of neck long
56
Q

Name alignment cues for Virabhadrasana III

A

turn the outer hip of the lifted leg towards the floor
lift hip point of standing leg
wide collarbones and lifted shoulderheads

57
Q

What is ujjayi breath?

A

victorous breath
ocean sounding
restriction of the epiglottis
smooth & even

58
Q

How do you teach ujjayi breath?

A

student inhales through nose and exhales out of mouth like fogging a mirror

59
Q

benefits of ujjayi?

A 
soothes the nervous system, centers the mind
gives energy
tones the nerves
gives the body a reference
separates left & right sides
60
Q

What is Kapalabhati?

A 
kriya (cleansing breath)
skull shining breath
heats the body (lungs & belly)
tones the mind
inhalation is passive/sharp exhalations
61
Q

What is Bhastrika?

A 
breath of fire
bellows breath
inhalation/exhalation even/fast
pumping action
to raise Kundalini
usually timed
62
Q

What is Nadi Sodhana?

A

alternate nostril breathing
balancing/nerves become calm & purified
think of breath crossing third eye center

63
Q

How do you do Nadi Sodana?

A

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

64
Q

What is sama vritti?

A

same fluctuation breath
inhalation, exhalation & retentions all have same length
consistant rate or ladder

65
Q

What is viloma?

A

against the grain breath

staggered inhalation or exhalation

66
Q

Name alignment cues for Tadasana

A 
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
67
Q

Name the different types of ujjayi

A

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
68
Q

why is sequencing important?

A

science of hatha yoga: balance dual sides so there is harmony/evenness. another state arises - in that state healing, integration happen

69
Q

How would you adapt pigeon for a pregnant person?

A

blanket under whole pelvis and bolster under chest

70
Q

How would you adapt savanasa for a pregnant person?

A

have her lay on side w/ bolster under knee
blanket under head (give space for shoulder)
support under belly

71
Q

How would you adapt pranayama for a pregnant person?

A

nadi shodhana w/out hand - can visualize

YTT poses (2 decks)

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