Term
|
Definition
Half Moon Posture
ardha= half
chandra= moon |
|
|
Term
| Contraindications of Ardha Chandrasana |
|
Definition
1. Serious spinal misalignment
2. Extreme tiredness
3. Hypertension |
|
|
Term
| Modifications for Ardha Chandrasana |
|
Definition
1. Drop lower arm to hip and feel stretch on extended side
2. Put six inches in between the feet |
|
|
Term
| Benefits of Ardha Chandrasana |
|
Definition
1. Tones the lumbar and sacral spine
2. Relieves backache and sciatica
3. Rotates and flexes the vertebral joints & keeps spinal muscles supple
4. Corrects misalignment of the shoulders
5. Improves circulation
6. Opens the ribs and intercostal muscles, creating fuller breathing in the lungs |
|
|
Term
|
Definition
Forward Fold
pada= foot
angustha= big toe |
|
|
Term
| Benefits of Padangusthasana |
|
Definition
1. Strengthens and lengthens the hamstrings
2. Lengthens the spine
3. Increases blood flow to the brain
4. Minimizes waistline
5. Works on internal organs to prevent and cure digestive ailments, and relieves constipation (a major factor in the buildup of toxins, which can trigger disease). |
|
|
Term
| Modifications of Padangusthasana |
|
Definition
| Bend the knees and push the belly against the thighs. Start to work here, from the legs, without moving the belly from the thighs. |
|
|
Term
|
Definition
Hands-to-Feet Pose
pada= foot
hasta= hand |
|
|
Term
| Modifications for Padahastasana |
|
Definition
|
|
Term
| Benefits of Padahastasana |
|
Definition
1. Lengthens and strengthens the hamstrings
2. Brings blood flow to the head
3. Elongates the spine
4. Minimizes the waist
5. Helps to aid in digestion |
|
|
Term
|
Definition
Fierce/ Awkward/ Chair Pose
utkata= powerful, fierce, uneven |
|
|
Term
| Modifications for Utkatasana |
|
Definition
| Treat yourself with compassion and no judgment |
|
|
Term
|
Definition
1. Relieves back pain
2. Regenerates discs in the spine
3. Massages the abdominal organs
4. Increases fire, or agni
5. Develops core strength |
|
|
Term
| Dandayamana Janusirsasana |
|
Definition
Standing Head-to-Knee Pose
danda= staff/rod
janu= knee
sirsa= head |
|
|
Term
| Modifications for Dandayamana Janusirsasana |
|
Definition
| Inhale the knee up and hold the knee while strengthening the standing leg and keeping the body upright. |
|
|
Term
| Benefits of Dandayamana Janusirsasana |
|
Definition
1. Strengthens standing leg and increases strength of the abdomen
2. Creates balance in the body
3. Stimulates the nervous system
4. Aids in relaxation |
|
|
Term
| Utthita Hasta Padangusthasana |
|
Definition
Extended Hand-to-Big-Toe Pose
utthita= extended
hasta= hand
padangustha= big toe |
|
|
Term
| Modifications for Utthita Hasta Padangusthasana |
|
Definition
| Hold the knee to the chest while strengthening the standing leg; keep the body upright. |
|
|
Term
| Benefits of Utthita Hasta Padangusthasana |
|
Definition
1. Strengthens the standing leg and the abdomen
2. Creates balance in the body
3. Stimulates the nervous system
4. Aids in relaxation |
|
|
Term
|
Definition
The Dancer
nata= dancer
raja= king |
|
|
Term
| Contraindications of Natarajasana |
|
Definition
1. Un-medicated high blood pressure
2. Modify for lower back, knee, or hip pain |
|
|
Term
| Modifications for Natarajasana |
|
Definition
|
|
Term
|
Definition
1. Teaches grace and poise
2. Sends circulation to the lumbar spine
3. Opens the front side of the body, providing a powerful abdominal massage |
|
|
Term
|
Definition
|
|
Term
| Modifications for Vrksasana |
|
Definition
| Place the foot at the ankle, calf, or thigh of the standing leg. Avoid the knee. |
|
|
Term
|
Definition
1. Creates balance in the body and mind
2. Alleviates knee pain
3. Strengthens the hips and thighs |
|
|
Term
|
Definition
|
|
Term
| Contraindications for Garudasana |
|
Definition
| If you have knee issues, work very gently in this posture. |
|
|
Term
|
Definition
1. Brings fresh blood to the organs
2. Strengthens the legs
3. Creates flexibility in the hips
4. Promotes balance in life |
|
|
Term
|
Definition
Noose Posture
pasa= noose or cord |
|
|
Term
| Modifications for Pasasana |
|
Definition
| Prayer position instead of binding |
|
|
Term
|
Definition
1. Creates flexibility in the spine
2. Increases sense of balance and strength
3. Tones the nervous system
4. Stimulates the optic nerve |
|
|
