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This 2 page Class Notes was uploaded by Ruth Wiegand on Monday October 19, 2015. The Class Notes belongs to PE 182K at Portland Community College taught by Staff in Fall. Since its upload, it has received 34 views. For similar materials see /class/224636/pe-182k-portland-community-college in Physical Education at Portland Community College.
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Date Created: 10/19/15
Portland Community College PE182 K Yoga Traditions Classical Hatha Anusara Ashtanga Bikrarn Iyengar Kundalini Sivananda Power Yoga Yin The Anusara Posture Loops used as universal principles of alignment Skull loop Shoulder loop Kidney loop Pelvic loop 39Ihigh loop Shin loop 1 l Ankle loop Mudras Hand Positions Anjali mudra Salutation Narnaste Reversed Salutation Jnana mudra thumb amp rst nger touching Padma mudra Blossoming Lotus Sutras 11 Atha Yoganusasanam now in this auspicious moment the sacred art of teaching Yoga begins 12 Yogas citta vrtti nirodhah yoga is the restraint of the modi cations of the mindstuff JIaguI and PE182 L yoga II Terminology Classical Ashtanga Patanjali s 81imbs onoga The ve abstentions universal ethical principles Do not 1 ama The ve observances rules ofpersonal conduct Do 0 Asana practice of postures Prana ama practice of breath control Pratyahara control of the senses minimizing sensory input D arana concentration focusing on a single object D a meditation silent or with mantra chanting Sarnadh39 1 contemplation absorption into the in nite into bliss Concepts Breathing Pranayama Ujjayi Nadi Shodhana Mantra normal baikhari whispered upanshu silent manasik Bandhas Mula Bandha U dhiyana Bandha e powerhouse core muscles ntrol Enter Hold xit san Precision Alignment in Asana AnusaraPosture Loops Energy Lines oppositional direction of effortmuscle wrap ti Dire i n of Gaze Vinyasa FlowFluidity of Movement Transitions Body Positions Standing also upside down Seated also balanced on sitbones Kneeling on all fours or Kneeling Upright Sidelying also side support elbow support ances on single leg arm balances Inversion legs above heart Movements Spine exion forward bend extension backbend rotation twist lateral exion side bend neutral tuck tilt thigh bone in socket exion extension abduction adduction inward and outward rotation Pelvis Hip oulder stabilization of shoulder blades with movement of arm extension exion abduction adduction rotation of umerus mobilization of shoulder blades with or without movement of the arm elevation depression protraction abduction retraction adduction rotation of scapu a YogaTerminology Portland Community College PE 182 K JIagaI and PE182 L 3103 11 Term inalagy BoneS Landmarks Process over Product Pelvrs Sacrum Coccyx tailbone Patience anarfPerseremnce Ischial Tuberosity sitzbone I Pubic bone Z39 roug Movement We Tinar aft ASIS anterior superior iliac spinel hipbone mac Crest En ance t e a ty qf lourLy lz Wroug Exercwe Chest Scapula shoulder blade wings go Wit t g qr yw Clavicle collarbone Sternum breastbone reat e En g ten anJEnqu Vertebral Column Spine Cervical 7 7 concave lordosis Cl atlas C2 axis modi ed to connect head to thorax Thoracic 12 7 convex kyphosis TlT7 with ribs attached to sternum T8 9 10 with false ribs attached to cartilage of T7 T1 1 12 with oating ribs Lumbar 5 concave lordosis The stomach is an organ of the alimentary canal a muscular tube that Sacrum 5 fused 7 convex Coccyx 34 fused forms part of the digestive system We have no control over the srriooth I muscle tissue of the stomach we cannot consciously contract it or exerCise Skeletal Muscles it The term quotstomachquot therefore does not belong into Pilates class 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 bendingrotation also exion and extension External obliques front pocket ditto Rectus abdominis six pack runs vertically from pubic bone to sternum exion assists compression Diaphragm domed roof for respiration Spine movers Quadratus lumborum from posterior iliac crest to rib 12 and lumbar vertebrae side bending Multi dus 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 diamondshaped 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 exion Iliacus from anterior iliac crest to femur hip exion Gluteus maximus buttock hip extension Muscles ofthe leg Hamstring group 3 muscles knee exion thigh extension might restrict ROM of hip exion and pull pelvis into tuck Quadriceps femoris group 4 muscles 7 knee extension Questions Please feel free to ask Lia Kidoguchi p 2 of2
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