Neutrally Rotated Standing Postures

Front 1

Tadasana
(Ta-DA-sana)

Back 1

Mountain Pose

- Shoulders over hips, hips over knees, knees over ankles and feet

- Plumb line through center of torso

Front 2

Utthita Hastasana in Tadasana

Back 2

Mountain Pose with hands over head

Front 3

Uttanasana

Back 3

Standing Forward Fold

Front 4

Prasarita Padottanasana

Back 4

Standing Wide Legged Forward Fold

Front 5

Utthita Hasta Padangustasana

Back 5

Hand to Toe

Front 6

Parsvotanasana

Back 6

Intense Side Stretch OR Pyramid Stretch

Front 7

Utkatasana

Back 7

Chair Pose OR Mighty Pose

Front 8

Virabhadrasana 1

Back 8

Warrior 1 Pose

Front 9

Garudasana

Back 9

Eagle Pose

Front 10

Virabhadrasana 3

Back 10

Warrior 3

Front 11

Parivrtta Parsvakonasana

Back 11

Revolved Side Angle Pose

Front 12

Parivrtta Trikonasana

Back 12

Revolved Triangle Pose

Front 13

Parivrtta Ardha Chandrasana

Back 13

Revolved Half Moon

Front 14

In asymmetrical neutral standing poses, the position of the back foot is _____ rotation, but the action in the leg/hips is _________ rotation.

Back 14

In asymmetrical neutral standing poses, the position of the back foot is external rotation, but the action in the leg/hips is internal rotation.

*Generally the feet are aligned heel to heel*

Front 15

In standing neutral poses, the feet align ____ to ____.

Back 15

In standing neutral poses, the feet align heel to heel.

Front 16

In asymmetrical neutrals, the back foot should be _____ to facilitate _____ the hips.

Back 16

In asymmetrical neutrals, the back foot should be angled to facilitate squaring the hips.

Front 17

When the front knee is bent (like vira 1), the weight of the front foot is in the _____ to protect the _____.

Back 17

When the front knee is bent (like vira 1), the weight of the front foot is in the heel to protect the knee.

Front 18

The feet press down as the ____ and ____ lift up.

Back 18

The feet press down as the arches and ankles lift up.

Front 19

In poses where the torso is upright, create length in the low back by......

Back 19

..... lengthening down through the tailbone (release buttocks toward feet)
...... drawing the low abdomen gently in and up

Front 20

The Three Platforms of Yoga

Back 20

Ankles/feet
Pelvic girdle
Shoulder girdle

- Tadasana is a great blueprint for 3 Platforms

Front 21

In standing neutral poses, the pelvis should be _____

Back 21

Neutral

Front 22

In vira 1, will the pelvis ever be completely neutral/square?

Back 22

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.

Front 23

Benefits to symmetrical neutrals....

Back 23

- Easier (good for beginners and people with special conditions)
- Centering, grounding, stabilizing
- Establish good posture

Front 24

A benefit for all asymmetrial neutrals...

Back 24

Cultivate balance

Front 25

Common misalignments for neutral standing poses:

Back 25

-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)

Front 26

What is a risk in a forward bend?

Back 26

Hyperextension of knee can create instability and strain on the back of the knee

Front 27

What is a risk in an asymmetrical pose?

Back 27

Back foot not angled enough to help the hips square (which can torque the knee and low back)

Front 28

Why is tadasana the "blueprint pose"?

Back 28

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.

Front 29

What is a modification for tadasana?

Back 29

Feet hip distance apart (good for less stable students--beginners, elderly, pregnant)

Front 30

What is the shoulder girdle mantra?

Back 30

-Lift the sternum
-Broaden the collarbones
-Roll arm bones back
-Draw shoulder blades together
-Soften front ribs

Front 31

What is a complementary action?

Back 31

Two instructions or actions that create the same result.

Front 32

What is a simple action?

Back 32

An action that can't be overdone, doesn't need further instruction to do safely.

Front 33

What are some simple actions?

Back 33

-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

Front 34

What are some instructions you might give to a class for tadasana?

Back 34

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

Front 35

What are some benefits to urdhva hastasana?

Back 35

lengthens the waist
creates space in torso
prepares shoulders and upper back for more challenging postures
invigorating

Front 36

What are some instructions you might gives students for urdhva hastasana?

Back 36

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

Front 37

Benefits of uttanasana:

Back 37

releases hamstrings/stretches legs
cooling to abdominal organs
lowers blood pressure
soothing

Front 38

What areas are at risk in uttanasana?

Back 38

hamstrings
low back
knees

Front 39

What is a modification for uttanasana?

Back 39

feet hip distance apart (stability, good for tight hamstrings)

Front 40

Common misalignments in uttanasana:

Back 40

kneecaps not lifted
knees hyperextended
back rounded (either bend knees or use block)

Front 41

What are some instructions you might give students for uttanasana?

Back 41

exhale, hinge forward at the hips
fingers in line with toes, bending knees as needed
allow head to hang freely

Front 42

What are some benefits to prasarita padottanasana?

Back 42

stretches hamstrings and inner thigh muscles
good alternative to sirsasana for students that aren't ready for that pose
lowers blood pressure
cooling
calming

Front 43

What areas are at risk in prasarita padottasana?

Back 43

outer ankles
hamstrings
back

Front 44

What is the foundation of Prasarita Padottanasna?

Back 44

Standing Wide Angle Forward Bend
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

Front 45

What are some instructions you might give your students in Prasarita Padottanasana?

Back 45

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

Front 46

Common problems/misalignments in Prasarita Padottanasana:

Back 46

feet not parallel
pelvis not over heels
rounded spine
shoulders near ears

Front 47

Modifications for Prasarita Padottanasana:

Back 47

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

Front 48

Benefits of Utthita Hasta Padangusthasana:

Back 48

strengths and stretches legs and hips
mental focus
balance

Front 49

What are some instructions you might give for Utthita Hasta Padangusthasana?

Back 49

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

Front 50

Common problems/misalignments in Utthita Hasta Padangusthasana:

Back 50

standing leg isn't straight, muscles firmed
hips not level with floor
grasping arm pulled forward
front body collapsing

Front 51

Modifications for Utthita Hasta Padangusthasana:

Back 51

belt for lifted foot
lifted foot placed on a ledge, chair, or wall

Front 52

What does Prasarita mean?

Back 52

Spread out, stretched out.

Front 53

Urdhva Hastasana

Back 53

Upward Salute Pose

Front 54

Pelvic Girdle Mantra

Back 54

- Roll the inner thighs toward each other and back.

- Lift the frontal hip points towards the naval and lengthen the buttocks towards the heels

Front 55

The Foot and Ankle Mantra

Back 55

- Press down through the four corners of the feet

- Lift the inner arches, and hug the outer ankles in

Front 56

Words or phrases to create ACTION

Back 56

• Press, as in “press your palms”
• Squeeze, as in “squeeze your right thigh”
• Push, as in “push your thighs back”
• Reach, as in “reach up”
• Stretch, as in “stretch your legs forward”
• Lengthen, as in “lengthen your spine”
• Lift, as in “lift your leg”
• Open, as in “open your chest”
• Feel, as in “feel your body stretch”

Front 57

Misalignments and Risks of Neutrally Rotated Standing Poses

Back 57

• 3 platforms not aligned causes knees, low back, and neck to be compromised
• Feet turned in our out instead of being paralel; feet/ankles not tracking properly: all can strain knees and low back
• Weight forward or back on feet
• Legs not engaged
• Front ribs puffed out: causes strain on lower back
• In forward bends: hyperextension of the knee creates instability of knee
• In asymmetrical poses: back foot not angled enough to facilitate squaring of the hips can torque knee and lower back
• In Vira 1, front hip dropping towards front thigh