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Ardha Chandrasana
Describe the alignment of hips and torso.
Describe modifications, variations, and props. |
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Definition
Half Moon
Alignment of hips and torso:
Hips to one side, torso stretching to the other side, bending neither forward nor back
Modifications:
(1) One hand up on the stretching side, the other down by the side
(2) Arms clasping elbows over the head
(3) Arms in V shape with elbows parallel or facing
Variation:
Arms in temple position with elbows straight
Props:
A strap if they have trouble keeping their arms straight |
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Anuvrittasana
Describe the breathing pattern for this pose. |
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Definition
Standing Back Bend
Breathing pattern:
While in the back bend position, breath shallow breaths to keep some air in the lungs. The lungs need to be partially filled to keep the chest out.
p68 |
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Uttanasana
Describe a modification for students having trouble maintaining an extended spine. |
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Definition
Standing Forward Bend
Modification to achieve and extended spine:
Bend the knees |
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Trikonasana
Describe the alignment of the forward knee.
Why avoid squaring the hips? |
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Triangle
Alignment of forward knee:
Should point toward the forward toes.
Why avoid squaring the hips:
Unlike the rotator cuff of the shoulder, which can both rotate and hinge, the knee can only hinge. So squaring the hips while pointing the knee toward the toes would force the knee into a rotating motion, which could damage it.
p76 |
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Virabhadrasana 1
Describe the position of the forward knee.
What are some press points to straighten the back leg? |
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Definition
Warrior 1
Position of forward knee:
Directly over ankle
Press points to straighten the back leg:
in front of hip
or bottom of heel
p85 |
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Natarajasana
What needs to happen before bringing the torso forward, bending at the knees? |
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Dancer
What needs to happen before bringing the torso forward, bending at the hips?
First, balance on one foot with the other leg parallel and bent at the knee.
Second, grasp the ankle of the bent leg from the inside with the same side hand
Third, press the upper foot back into the hand, slightly arching the back and opening the chest.
Finally, after step three, bend at the hips.
p86 |
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Navasana
Describe four variations for this pose.
What to do if a weak back? |
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Definition
Boat
Four variations from easiest to hardest, all with head, shoulders, and feet off the floor and up
(1) Hands down by sides with palms down
(2) Hands back and off the floor
(3) Hands back and if flexible enough, clasped
(4) Hands forward framing head and palms facing each other
What to do if weak back:
Do more repetitions with minimal holding
p91 |
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Garbasana
How can you tell if a student's legs or feet are uncomfortable?
What are some props and modifications for this? |
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Definition
Child
How to know if student's legs or feet are uncomfortable:
They will be leaning forward. When bending down their fanny will be lifted up instead of resting against their legs.
Props and modifications for this:
Ask if they want a pillow under their fanny.
Also, they can place double fists or a block under their head.
Same for yoga mudra.
p97-98 |
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Bhujangasana
Describe the 3 stages for this pose.
Describe the position of the head and neck.
What to do if limited flexibility. |
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Definition
Cobra
3 stages:
(1) Raise head and chest without putting weight on hands
(2) lift head and chest further using hands, but only to navel
(3) lift head and chest higher to pubic bone
Head and neck:
Should follow the natural curve of the spine
If limited flexibility:
Place hands further away from shoulders in full cobra, or use Sphinx pose with elbows under shoulders on the ground
p92 |
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Adho Mukha Shvasana
What are some common misalignments for this pose?
Describe some assists and modifications. |
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Definition
Downward Dog
Common misalignments:
Rounding the spine and hyperextension of the spine.
Assists and modifications for rounded spine:
Keep the knees bent. An assist would be lifting up through the tailbone
Assists and modifications for hyperextension:
Drop the tailbone. An assist would be pressing the hipbones. |
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Yoga Mudra
How to facilitate greater stretching of the arms?
What prop should be used for limited shoulder flexibility?
How to identify those who need to use this prop?
How to know if student's legs are uncomfortable?
What are some props and modifications for this? |
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Definition
Symbol of Yoga
To help stretch the arms:
Press down on their arms, tell them to press up
Prop for limited arm and shoulder flexibility:
Strap
How to identify those who need the strap:
They cannot straighten their arms
p98
How to know if student's legs or feet are uncomfortable:
They will be leaning forward. When bending down their fanny will be lifted up instead of resting against their legs.
Props and modifications for this:
Ask if they want a pillow under their fanny.
Also, they can place double fists or a block under their head.
p97-98 |
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Matsyendrasana
How to tell if student needs modification?
Describe modifications and props for those with limited flexibility. |
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Definition
Seated Spinal Twist
How to tell needs modification:
Can't keep spine straight, or can't keep extended leg straight, or can't keep both hips on the ground
Modifications and props for limited flexibility:
(1) If can't keep spine straight, use a cushion
(2) If can't keep extended leg straight, place a roll under the knee
(3) If both hips will not stay on the ground, sit in sidhasana while doing the twist
(4) If pregnant, twist the opposite direction, which is away from the upward pointing knee, rather than towards it.
p110 |
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Janu Shirshasana
What is the most common misalignment in this pose?
Describe some modifications and props for limited flexibility. |
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Definition
Head to Knee
Most common misalignment:
a curved spine
Modifications for limited flexibility
Bend Knees
Sit on edge of cushion
Use strap around toes
Use roll under knees
pp104-106 |
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Paschimottanasana
Describe a modification to achieve an extended spine. |
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Definition
Posterior Stretch
Modification to achieve an extended spine:
Bend the knees. |
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Setu Bandasana
What is the alignment of the knees? |
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Definition
Bridge
Alignment of knees:
Parallel and hip width apart, knees over ankle; can use block between knees
p115 |
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Term
Pavana Muktasana
Describe the position of the head and neck. |
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Definition
Knee to Chest Pose
Position of head and neck:
Press out through the crown of the head to lengthen the neck as an extension to the spine. Keep the head grounded while tucking the chin in.
p113 |
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Matsyasana
Where is your weight in this pose?
What movement do you need to do to get your weight there? |
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Definition
Fish
Where is your weight in this pose?
Sitz bones
What movement do you need to make to get your weight there?
Press the tailbone on the floor and lift up through the waist to make a dog tilt. Keep lifting the sternum with each inhale.
p114 |
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Supta Matsyendrasana
Describe the head position.
Describe how to assist with inflexibility.
Describe modifications for inflexibility.
Describe props for inflexibility. |
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Definition
Supine Spinal Twist
Head position:
The head should turn in the opposite position of the bended knee
How to assist with inflexibility:
Rotate the shoulder down, then hold the shoulder while pressing at the hips to lengthen
Modifications for inflexibility:
Allow the shoulder to be off the floor, or shift back and forth between pressing the shoulder down and pressing he opposite hip down.
Props for inflexibility:
Put a cushion under the bent knee and/or under the opposite shoulder
p117 |
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Half Locust
Position of the hips:
Both hip bones should be on the floor |
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