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What are the three platforms, and risk factors do they protect when aligned correctly?
- feet/ankles protect knees
- hip girdle protects low back
- shoulder girdle protects neck
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The 3 major steps in the process of teaching each platform are, in order:
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Give a definition and an example of:
simple action
- an action that can't be overdone, such as:
- *pressing through all four corners of the feet
- *
- *
- *
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Give a definition and an example of:
counter action
- an action that can be taken too far and must be balanced out with another action, such as:
- *lift the thighs/roll buttocks down to heels
- *bring shoulder blades in/soften front ribs
- *lift inner arches of your feet/lift your outer ankles
- *
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Give a definition and an example of:
complementary action
- an action that creates the same effect as another action; does same thing. Such as:
- *shoulder blades in/lift sternum
- *
- *
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In a BENT-legged pose, for example the front foot in Virabhadrasana 2 and both feet in utkatasana, where should the weight in the foot/feet of the bent leg be focused?
heel(s)
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In a STRAIGHT-legged pose, for example the front foot in trikonasana and both feet in uttanasana, where should the weight in the foot/feet of the straight leg be focused?
big toe mound(s)
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What is the position or the foundation of the feet in:
externally rotated standing poses?
heel to arch
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What is the position or the foundation of the feet in:
neutral standing poses?
heel to heel
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The first three sutras are:
- 1. I will now explain the practice of yoga
- 2. Yoga is the practice of reining in your mind
- 3. Yoga's goal is to reveal your true self
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What direction of movement (DOM) does this muscle create when concentrically contracted?
The bicep _____ the forearm at the ____.
The bicep flexes the forearm at the elbow.
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What direction of movement (DOM) does this muscle create when concentrically contracted?The tricep _____ the forearm at the ____.
The tricep extends the forearm at the elbow.
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What direction of movement (DOM) does this muscle create when concentrically contracted?The quadricep _____ the leg at the knee joint.
The quadricep extends the leg at the knee joint.
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What direction of movement (DOM) does this muscle create when concentrically contracted?The hamstrings _____ the leg at the knee joint and _____ the thigh at the hip joint.
The hamstring flexes the leg at the knee joint and extends the thigh at the hip.
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What direction of movement (DOM) does this muscle create when concentrically contracted?The hip flexors _____ the thigh at the hip joint.
The hip flexors flex the thigh at the hip joint.
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hatha means...
- ha = sun
- tha = moon
- hatha yoga is all yoga (there are many styles of yoga; all fall under hatha yoga umbrella)
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Are hands ever a platform?
Hands are a platform when they are weight-bearing.
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sequencing... which options are better?
a. easier to harder
b. simple to complex
c. harder to easier
d. complex to simple
e. external to neutral
f. neutral to external
sequencing goes from easier to harder, simple to more complex; least risky to most challenging; eternal to neutral
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proprioception is
proprioception is the sense of your body in space
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RSI means
repetitive stress injury, an injury that develops over time
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the sagital plane allows this kind of movement:
forward and backward from "anatomical position," specifically flexion and extension
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anatomical position
a standard reference point in discussing the body's position; looks like tadasanabut with palms outward
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coronal plane allows this kind of limb movement:
away and toward midline... specifically ADduction (inward) and ABduction (outward)
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transverse plane allows this kind of limb movement:
rotation
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Terms of location:
lateral
away from the midline of the body
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Terms of location:
medial
toward the midline of the body
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Terms of location:
anterior
in front; toward or at the front of the body
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Terms of location:
posterior
behind; toward ir at the backside of the body
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Terms of location:
superficial
toward/at surface of body
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Terms of location:
deep
more internal; farther from the surface of body
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Terms of location:
proximal
closer to the center of the body (the navel), or closer to the point that a limb attaches to the torso
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Terms of location:
distal
farther from the center of the body (the naval), or farther from the point a limb connects to the torso
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synovial joints...
with motion in one plane are called ___
with motion in two planes are called ___
with motion in three planes are called ___
- one plane: hinge (ex. elbow joint, ankle joint)
- two planes: condyloid (ex. knuckles; possibly also knee but that's referred to as a modified hinge joint because it should mostly move in one plane)
- three planes: ball and socket (ex. hip joint, shoulder joint)
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A strain is a ____ injury and a sprain is a ____ injury. And tendonitis is a ____ injury.
A strain is a muscle injury and a sprain is a ligament injury. Tendonitis is a tendon injury.
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To stretch a muscle, you...
To stretch a muscle you place the muscle in a position opposite to its action. (Example: one action of hamstrings is to bend the knee, so to stretch the hamstrings, straighten the leg.)
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"yoga butt"
Inflammation of sits bones due to overtaxed hamstrings. INAPPROPRIATE to instruct to lift sits bones for this reason, as it can lead to injury over time. (Say lift hips instead.)
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guidelines for working with injured students (4):
- 1. do not diagnose
- 2. ask student if doc has approved of doing yoga
- 3. honor depth of knowledge (ask questions)
- 4. open doors of communication (ask at beginning of class if anyone is injured)
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What does RICE mean?
When injured, Rest, Ice, Compression, and Elevation of injured area will aid recovery
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Shoulder mantra
- lift sternum
- widen collarbones
- roll upper arms back
- move shoulder blades together
- soften front ribs
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Poses in surya namaskara A (& breathing pattern):
- (incomplete list)
- tadasana
- adho mukha svanasana
- high lunge
- ardha chataranga dandasana
- urdhva mukha svanasana
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