Yogaworks 200 Hour Teacher Training – Flashcards
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Hands shoulder width apart wrists parallel to the front of the mat feet hips distance apart straight-line from shoulder girdle to hip girdle in the spine head hangs freely belly engaged, hips pulled back weight mostly in the heels
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Points for AMS
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Strong base in the shoulders, wrists, elbows and arm muscles watch for problems in wrists, back, or shoulders
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Points for inversions
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3 platforms should stack over each other centered torso keep hips neutral or symmetrical helps establish good posture helps to balance
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Points for standing poses
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shoulders over hips hips over knees knees over ankles or feet
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3 platforms in tadasana
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Align, Stabilize, Elongate Align the knees so that they track over the front toes. Lift your inner arches and pull your outer thighs in (to stabilize) Extend from the crown of the head through the spine (to Elongate)
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ASE (3 important actions for each platform)
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Benefits: good for circulation, can improve digestion, strengthens the upper body, improve balance, build confidence Contraindications: High blood pressure, history of stroke, fear, pregnancy, menstruation, weakness, wrists, shoulders, neck
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Benefits and contraindications for inversions
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Prep poses: adho mukha svanasana, child's pose, sukasana, cresent utkatasana, dandasana Transition poses: uttanasana, dolphin Counter poses: Urhva Mukha Svanasana, adho mukha svanasana, child's pose, paschimotanasana
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Preparation poses, Transition poses, counter poses
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simple actions, counter actions, complementary actions
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Types of actions
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when there is a force downward, there is a another force upward.
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Root and Rebound
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twists for pregnancy, wrists, back, knees, neck, ankles, shoulders, hips.
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Risk factors for poses
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actions help to influence your positions (ex. leveling your hips helps to keep an aligned position)
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position vs. action in poses
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no more than 3 poses for each leg: to reduce fatigue
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rules for the ordering of standing poses in the YW method
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outward rotation standing poses together and neutral rotation standing poses together to help students understand the actions in the poses.
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Linking poses
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targeted areas that may need to be focused on or energized in a pose to make sure the pose is done correctly
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Component parts
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glutes engaged, low back long, sternum lifted, neutral position in the legs, gaze soft, arms strong.
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Component parts for back bends
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excessive carrying angle (forearm flares) hyperextension ( forearm goes beyond straight)
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Structural and Functional variations of the elbow
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Structural: flat foot (inner arches low), high arch (inner arches high Functional:pronation (inner foot bears more weight, inner arch drops), supination (outer foot bears more weight, outer arch drops).
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Structural and Functional variations of the foot and ankle
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anterior: front of pelvis drops and back of pelvis lifts posterior: back of pelvis drops, front of pelvis lifts
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Anterior vs Posterior tilt
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(shoulder joint) Shoulder flexion: arm lifts forward and up, shoulder extension: arm lifts up and back, shoulder abduction: arm lifts to the side an up, shoulder adduction: arm comes into the body, External rotation: shoulder rolls into the back, internal rotation: shoulder rolls away or out from the back, circumduction: arm swings in a circular motion.
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Movements of the glen-humeral joint
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depression, elevation, retraction, protraction, upward rotation, downward rotation
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Movements of the Scapulo- thoracic joint
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neck neutral, sternum towards chin, soften ribs, lengthen waist, arms over head, lower back not arched, release buttocks toward the heels, legs straight, thighs in neutral rotation, lengthen through the legs
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acceptable alignment positions in Urdhva Prasarita Padasana
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Micro bend in the knee, block under calf muscle
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Hyperextension of the knee
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arms in an external rotation but not flared.
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rotational action of the upper arms in adho mukha svanasana
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elbows over wrists, shoulders over fingertips, palms by the floating ribs, shoulder blades move inward, spread across the collarbones.
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alignment of the shoulders, elbows, and wrists in chaturanga dandasana
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bend knees, widen stance, hands on blocks
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Modifications for tight hamstrings in uttanasana
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the arena of component parts. the poses that address the parts you should work on prior to going into a full pose.
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prepatory poses
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enable a gradual shift from one range of motion to another. poses that help you to move into a new pose.
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transitional poses
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a pose that ensures that muscles are relieved after a certain intensified pose. (handstand= pose, shoulderstand= counter pose).
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counter poses
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a single action must be balanced by an opposing action. (to keep the body balanced)
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counter actions
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actions that will not throw the body out of equilibrium
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simple actions
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a pair of actions that, when performed simultaneously, will help the body move in one direction. two actions that reinforce each other.
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complementary actions
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ignorance
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avidya
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yama (abstinence) niyama (observance) asana (posture) pranayama( breath control) pratyahara (sense withdrawal) dharana (concentration) dhyana (meditation) samadhi (contemplation, absorption or superconscious state)
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patanjali's 8 limbs
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modification
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Vrittis
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1: English: Now the exposition of yoga is being made Sanskrit: atha yoganusasanam 2: English: the restraint of the modifications of the mind stuff is yoga Sanskrit: yogas citta vritti nirodhah
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first two sutras in english and sanskrit
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obstruction or obstacles
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kleshas
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happiness; comfort
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sukha
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absence
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abhyasa
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non-attachment
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vairagya
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one of the qualities of nature - sattva (balance) -rajas (activity) -tamas (inertia)
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gunas
