Unformatted text preview:

Yoga Portland Community College PE 182 K - Yoga I and PE182 L - Yoga II Terminology Aum Anatomy Bones/Landmarks Pelvis: Sacrum Coccyx, tailbone Ischial Tuberosity, sitzbone Pubic bone ASIS (anterior superior iliac spine1), hipbone Iliac Crest Chest: Scapula, shoulder blade, “wings” Clavicle, collarbone Sternum, breastbone Vertebral Column, Spine: Cervical (7 – concave “lordosis”), C1 (atlas), C2 (axis) modified to connect head to thorax Thoracic (12 – convex, “kyphosis”), T1-T7, with ribs attached to sternum T8, 9, 10 with “false” ribs attached to cartilage of T7 T11, 12 with “floating” ribs Lumbar (5 - concave, “lordosis”) Sacrum (5 fused – convex) Coccyx (3-4 fused) Skeletal Muscles Abdominals*: Pelvic Floor Muscles (to “lift”), Kegels Transversus abdominis, “girdle”, “corset” (runs laterally from pubic bone to sternum, to pull belly in, “zip up ribs”) Internal obliques, “back pocket” (side bending/rotation, also flexion and extension) External obliques, “front pocket” (ditto) Rectus abdominis, “six pack” (runs vertically from pubic bone to sternum, flexion, assists compression) (Diaphragm, “domed roof” for respiration) Spine movers: Quadratus lumborum (from posterior iliac crest to rib 12 and lumbar vertebrae, side bending) Multifidus (several layers of very deep, short back muscles, several “directions” all functions) Erector spinae group (superior to deep back muscles) main action is extension) Muscles of the (upper) back: Serratus anterior (“sandwich muscle”, broad, thin muscle covering lateral ribcage, stabilizes scapula tight against ribcage) Trapezius, (large, diamond-shaped, scapula mobilization) Latissimus Dorsi, (“armpit muscle”, large muscle attaching humerus to lower 6 thoracic, lumbar, sacral vertebrae, and posterior iliac crest) Muscles of the pelvis: Iliopsoas: Psoas major (from lumbar vertebrae through pelvis to femur, hip flexion) Iliacus (from anterior iliac crest to femur, hip flexion) Gluteus maximus, buttock (hip extension) Muscles of the leg: Hamstring group (3 muscles - knee flexion, thigh extension, might restrict ROM of hip flexion and pull pelvis into “tuck”) Quadriceps femoris group (4 muscles – knee extension) Questions? Please feel free to ask! Process over Product Patience and Perseverance Through Movement We Find Health Enhance the Quality of Your Life Through Exercise Go With the Flow Breathe, Enlighten and Enjoy! * The stomach is an organ of the alimentary canal, a muscular tube that forms part of the digestive system. We have no control over the smooth muscle tissue of the stomach, we cannot consciously contract it, or “exercise” it. The term "stomach" therefore does not belong into Pilates class.YogaTerminology Lia Kidoguchi p. 2 of 5 Movements Spine: movement flexion (forward fold, curl) extension (“backbend”, arch) lateral flexion (left & right) rotation (twist) Pelvis: neutral tilt (anterior tilt) tuck (posterior tilt) Hip Joint flexion (forward) extension (backward) abduction (away) adduction (together) internal rotation (knees in) external rotation (knees out) Movement of Thigh in Hip Socket: Shoulder Joint: flexion extension abduction, adduction rotation of humerus movement of arm with stabilization of shoulder blades Shoulder Girdle: elevation depression protraction (abduction) retraction (adduction) rotation of scapula mobilization of shoulder blades (no movement of the arm) Questions? Please feel free to ask!YogaTerminology Lia Kidoguchi p. 3 of 5 Practice Yoga Traditions: Classical Hatha Anusara Ashtanga Bikram Iyengar Kundalini Sivananda Viniyoga Vinyasa Power Yoga Yin The Anusara Posture Loops used as universal principles of alignment Skull loop Shoulder loop Kidney loop Pelvic loop Thigh loop Shin loop Ankle loop Mudras (Hand Positions): Anjali mudra (Salutation) Viparita Namasté (Reversed Salutation) Dhyana mudra (Palm up in Palm up) Jnana mudra (thumb & index touch) Uttarabodhi (interlaced, point index) Padma mudra (Blossoming Lotus) Patanjali’s Sutras 1.1. atha yoganusasanam (now, in this auspicious moment, the sacred art of teaching Yoga begins) 1.2. yogas citta vrtti nirodhah (yoga is the restraint of the modifications of the mindstuff) Classical Ashtanga - (Patanjali’s 8 limbs of Yoga): - Yama (The five abstentions - universal ethical principles: “Do not”) - Niyama (The five observances - rules of personal conduct: “Do”) - Asana (practice of postures) - Pranayama (practice of breath control) - Pratyahara (control of the senses - minimizing sensory input) - Dharana (concentration - focusing on a single object) - Dhyana (meditation - silent, or with mantra / chanting) - Samadhi (contemplation - absorption into the infinite, into bliss) Concepts Breathing Pranayama, Ujjayi, Nadi Shodhana Bandhas Mula Bandha, Uddhiyana Bandha The powerhouse “core” muscles Control Enter - Hold - Exit the Asana Precision Alignment in Asana - Anusara Posture Loops Drishti Direction of Gaze Vinyasa Flow/Fluidity of Movement, Transitions Body Positions: Standing (also: “upside down”) Seated (also: balanced on sitbones) Kneeling (on all fours), or Kneeling Upright Prone (also: front support, elbow support) Supine (also: back support, elbow support) Side-lying (also: side support, elbow support) Balances (on single leg, arm balances) Inversion (legs above heart) Movements Spine: flexion (“forward bend”), extension (“backbend”), rotation (“twist”), lateral flexion (“side bend”) Pelvis: neutral, tuck, tilt Hip: (thigh bone in socket) - flexion, extension, abduction, adduction, inward and outward rotation Shoulder: (stabilization of shoulder blades with movement of arm): extension, flexion, abduction, adduction, rotation of humerus (mobilization of shoulder blades with or without movement of the arm): elevation, depression, protraction (abduction), retraction (adduction), rotation of scapulaYogaTerminology Lia Kidoguchi p. 4 of 5 “Quiet” time to settle Virasana, Dhyana Mudra Hero’s Pose, hand in palm Pratyahara, Dharana, Pranayama, (Ujayyi), Dhyana, Samadhi warm-up Stabilize spine Activate bhandas Plank, Dolphin Plank seated Mobilize spine Flexion, Extension, Lateral Flexion, Rotation hands and knees Bitilasana/Marjaryasana Seated


View Full Document

PCC PE 182K - YogaTerms

Documents in this Course
Load more
Download YogaTerms
Our administrator received your request to download this document. We will send you the file to your email shortly.
Loading Unlocking...
Login

Join to view YogaTerms and access 3M+ class-specific study document.

or
We will never post anything without your permission.
Don't have an account?
Sign Up

Join to view YogaTerms 2 2 and access 3M+ class-specific study document.

or

By creating an account you agree to our Privacy Policy and Terms Of Use

Already a member?