Yoga Poses: Inversions

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Jaicat
ID:
215920
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Yoga Poses: Inversions
Updated:
2013-08-28 21:34:19
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yoga poses asanas inversions
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yoga inversions, mostly in sanskrit
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  1. adho mukha svansasana
  2. adho mukha vrksasana
  3. pincha mayurasana
  4. dolphin
  5. sirasana
  6. halasana
  7. salamba sarvangasana
  8. benefits of inversions
    (name four or five)
    • * can be calming or invigorating depending on ability, time, attention, breath, and placement (in sequence)
    • * good for circulation
    • * assists movement of lymph
    • * works with gravity for venous return
    • * reduces any swelling in legs and/or feet
    • * reduces stress on spinal column
    • * positive impact on brainfunction
    • * benefits respiration
    • * alters perspective
    • * strengthen upper body
    • * enhance body awareness
    • * improve coordination and balance
    • * build confidence
    • * build mindfulness/concentration
  9. common misalignments
    (name four or five)
    • * hands turn in or out (can strain wrists, elbows, shoulders
    • * elbows wider than shoulders (can strain wrists, elbows, shoulders)
    • * chin tucked or lifte in headstand (cervical spine misalignment can hurt neck)
    • * upper back rounding and/or chin tucking in handstand (creates pressure/compression in neck)
    • * splayed hands and feet
    • * in shoulder stand, if chin drops into chest and chest collapses (puts pressure on cervial spine, narrows chest so breathing becomes difficult)
    • * "banana shape" / arching like a bow (strain in low back and shoulders)
  10. contraindications
    (name four or five)
    • eye problems
    • history of stroke
    • high blood pressure
    • menstruation
    • serious osteoperosis
    • wrist, shoulder, and/or neck problems (neck if weight is on head)
    • weakness
    • fear
    • pregnancy (case by case basis)
  11. Headstands are heating or cooling?
    heating
  12. _________ is the classic counterpose for sirsasana in the Iyengar tradition.
    salamba sarvangasana
  13. What are alternative options (less radical inversions)?
    • adho mukha svanasana
    • prasarita padottanasana
    • uttanasana
    • (viparita karani)
  14. "puppy dog" --a variation on adho mukha svanasana
  15. What is the foundation in this inversion?
    adho mukha svanasana
    hands (handstand)
  16. What is the foundation in this inversion?
    pincha mayurasana
    forearms (forearm stand); elbows under shoulders; palms, wrists, and parallel forearms firmly pressed against floor
  17. What is the foundation in this inversion?
    sirsasana
    crown of head and edges of forearms (headstand); forearms and wrists nested around head, fingers interlaced, elbows shoulder width
  18. What is the foundation in this inversion?
    salamba sarvangasana
    shoulders down and always on blankets (to protect neck), head dropping to floor, blades drawn in on back
  19. Give one root and rebound instruction for this inversion (only talking about the floor and the body part directly above it):
    adho mukha svanasana
    push down through the hands to lift up through the forearms
  20. Give one root and rebound instruction for this inversion (only talking about the floor and the body part directly above it):
    pincha mayurasana
    push down through the forearms and wrists to lift up shoulders and shoulder blades
  21. Give one root and rebound instruction for this inversion (only talking about the floor and the body part directly above it):
    sirsasana
    push down through forearms and outer wrists to lift shoulders away from the neck
  22. Give one root and rebound instruction for this inversion (only talking about the floor and the body part directly above it):
    salamba sarvangasana
    press down upper arms and elbows to lift upper back, shoulder blades, and back ribs
  23. In sirsasana, what is the counteraction for the following instruction?
    Move the shoulder blades into the chest as you ____________.
    soften front ribs
  24. In salamba sarvangasana, what is the rebound action to the following root instruction?
    Press upper arms down into the floor as you _________.
    lift shoulder blades and back ribs up
  25. In both sirsasana and salamba sarvangasana, what is the counteraction for the following instruction?
    Internally rotate your thighs as you ____________.
    move buttocks toward your heels/ceiling
  26. In adho mukha svanasana and urdhva hastasana, what misalignments would indicate that a student is not ready for sirsasana?
    • shoulders too tense to lower blades down
    • shoulders remain up around ears
    • back is rounded, tight
    • can't fully lift arms above head without flaring ribs
    • not strong enough to hold down-dog for 5 breaths
    • can't move thoracic in
  27. Besides using a chair, if a student isn't able to do halasana because of tight hamstrings, what is another way(s) to get into salamba sarvangasana?
    • use the wall
    • (or modify halasana by spreading legs wide)

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