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utthita hastasana in tadasana
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utthita hasta padangusthasana
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parivrtta ardha chandrasana
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In asymmetrical neutral standing poses, the position of the back foot is _____ rotation, but the action in the leg/hips is _________ rotation.
In asymmetrical neutral standing poses, the position of the back foot is external rotation, but the action in the leg/hips is internal rotation.
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In standing neutral poses, the feet align ____ to ____.
In standing neutral poses, the feet align heel to heel.
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In asymmetrical neutrals, the back foot should be _____ to facilitate _____ the hips.
In asymmetrical neutrals, the back foot should be angled to facilitate squaring the hips.
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When the front knee is bent (like vira 1), the weight of the front foot is in the _____ to protect the _____.
When the front knee is bent (like vira 1), the weight of the front foot is in the heel to protect the knee.
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The feet press down as the ____ and ____ lift up.
The feet press down as the arches and ankles lift up.
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In poses where the torso is upright, create length in the low back by:
- lengthening down through the tailbone (release buttocks toward feet)
- drawing the low abdomen gently in and up
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In standing neutral poses, the pelvis should be:
neutral
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In vira 1, will the pelvis ever be completely neutral/square?
The pelvis is unlikely to ever be completely neutral or square because of the position of the back foot and the restriction of the hip flexors.
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Benefits to symmetrical neutrals:
- easier (good for beginners and people with special conditions)
- centering, grounding, stabilizing
- establish good posture
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A benefit for all asymmetrial neutrals:
cultivate balance
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common misalignments for neutral standing poses:
- three platforms not in line
- feet turned in or out instead of parallel
- weight forward or back on feet
- legs not engaged
- front ribs puffed (strains the low back)
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What is a risk in a forward bend?
hyperextension of knee can create instability and strain on the back of the knee
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What is a risk in an asymmetrical pose?
back foot not angled enough to help the hips square (which can torque the knee and low back)
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Why is tadasana the "blueprint pose"?
It's the best pose for teaching and imprinting the three platforms; students should seek the stability, activation, and alignment of tadasana in other asanas.
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What are some common problems in tadasana?
- feet or legs externally rotated
- feet pronated or supinated
- knees hyperextended
- pelvis not neutral (either in anterior or posterior tilt)
- upper back rounded
- shoulders hunched forward
- cervical curve flattened
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What is a modification for tadasana?
feet hip distance apart (good for less stable students--beginners, elderly, pregnant)
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What is the shoulder girdle mantra?
- lift the sternum
- broaden the collarbones
- roll arm bones back
- draw shoulder blades together
- soften front ribs
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What is a complementary action?
Two instructions or actions that create the same result.
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What is a counter action?
An action that modifies another action, balancing it by moving in the opposite direction.
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What is a simple action?
An action that can't be overdone, doesn't need further instruction to do safely.
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What are some simple actions?
- lengthen all four sides of the torso
- press down through all four corners of your feet
- keep chin level with the floor
- lengthen all four sides of the neck evenly
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What are some instructions you might give to a class for tadasana?
- feet together, parallel
- press down evenly through the four corners of each foot
- firm the legs
- press inner thighs back, release tailbone down
- square pelvis
- lengthen from your tailbone through the crown of your head
- draw abdomen gently in and up
- shoulder girdle mantra: lift sternum, spread collarbones, roll upper arms back, draw shoulder blades in, soften front ribs
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What are some benefits to urdhva hastasana?
- lengthens the waist
- creates space in torso
- prepares shoulders and upper back for more challenging postures
- invigorating
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What are some instructions you might gives students for urdhva hastasana?
- feet together, parallel, and pressing firmly and evenly through all four corners
- firm the legs (roll inner thighs back, release tailbone toward feet)
- shoulder girdle mantra
- inhale as you lift your arms
- palms face each other
- lengthen from the tailbone through the crown of your head
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Benefits of uttanasana:
- releases hamstrings/stretches legs
- cooling to abdominal organs
- lowers blood pressure
- soothing
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What areas are at risk in uttanasana?
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What is a modification for uttanasana?
feet hip distance apart (stability, good for tight hamstrings)
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Common misalignments in uttanasana:
- kneecaps not lifted
- knees hyperextended
- back rounded (either bend knees or use block)
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What are some instructions you might give students for uttanasana?
- exhale, hinge forward at the hips
- fingers in line with toes, bending knees as needed
- allow head to hang freely
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What are some benefits to prasarita padottanasana?
- stretches hamstrings and inner thigh muscles
- good alternative to sirsasana for students that aren't ready for that pose
- lowers blood pressure
- cooling
- calming
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What areas are at risk in prasarita padottasana?
- outer ankles
- hamstrings
- back
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What is the foundation of prasarita padottanasna?
- feet wide (ankles under palms if arms are spread wide to measure) and parallel
- palms shoulder distance and parallel
- elbows over wrists
- crown of head on floor or block
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What are some instructions you might give your students in prasarita padottanasana?
- press down evenly through all four corners of your feet
- lift arches and ankles up
- firm the legs by lifting knee caps and inner thighs
- weight shifts slightly forward to keep hips over heels
- lengthen torso from your tailbone through crown of your head
- shoulders away from ears
- hands parallel and shoulder distance apart
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Common problems/misalignments in prasarita padottanasana:
- feet not parallel
- pelvis not over heels
- rounded spine
- shoulders near ears
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Modifications for prasarita padottanasana:
- if head easily touches floor, narrow the stance
- bend knees slightly to keep spine long
- block under head
- toes in if hamstrings are tight
- blocks under hands to keep spine long
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benefits of utthita hasta padangusthasana:
- strengths and stretches legs and hips
- mental focus
- balance
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What are some instructions you might give for utthita hasta padangusthasana?
- feet begin in parallel, together
- shift weight to your standing leg (lift kneecap to engage quad), press weight down evenly
- lift the knee of the aeriel leg to grab big toe with two fingers and thumb, then straighten any amount
- lengthen the waist evenly
- lengthen the buttock down toward standing heel
- square your pelvis
- shoulder girdle mantra
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Common problems/misalignments in utthita hasta padangusthasana:
- standing leg isn't straight, muscles firmed
- hips not level with floor
- grasping arm pulled forward
- front body collapsing
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Modifications for utthita hasta padangusthasana:
- belt for lifted foot
- lifted foot placed on a ledge, chair, or wall
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