ambrosini diane asana adjustments and anatomy 149
TRANSCRIPT
Session 149 Alignment, Adjustments and Anatomy
Diane Ambrosini and Kathy Lee Kappmeier
Hands-on adjustments, coupled with creative verbal cues tailored for individual needs, provide effective means to enhance each student’s physical alignment, comfort and safety during yoga practice. By applying biomechanical principles to foundational asanas students can be subtly guided into their ideal physical alignment. Proper physical alignment allows each person’s energy to flow more easily, thus promoting increased relaxation in both mind and body. Why And When To Adjust?
• Mechanical alignment • Connection
What Are We Affecting When We Adjust?
• Skeletal Alignment – Anatomical Position o Anatomical Planes of Motion
• Ligaments, Tendons and Muscles o Joint Range of Motion
• Overall Balance • Emotions
How Much Is Too Much?
• Stretch Reflex • Student Mindset
Ethics Of Touching
• Necessity • Permission • Placement • Alternatives
Foundational Asanas & Adjustments Utthita Trikonasana – Extended Triangle Pose (p. 81*)
• Stabilizes & tones hips • Opens chest & shoulders
WATCH FOR: top hip and shoulders internally rotating -Stand behind student: draw top iliac crest toward you -Direct student to externally rotate shoulders & keep ribcage long
TEACHING TIP: To emphasize frontal plane alignment, place student’s back against a wall. Continued Uttanasana – Standing Forward Bend (p. 88*)
• Lengthens and strengthens spinal musculature • Stretches hamstrings & posterior hips
WATCH FOR: rounded back & tight hamstrings - Stand to the side of student: hands supporting both hips – instruct them to
bend the knees slightly - Touch back of student’s head to remind them to relax the neck
TEACHING TIP: Instruct student to breathe into the lower back to more deeply release entire lower torso. Parvritta Trikonasana – Revolving Triangle (p. 85)
• Great mid-thoracic stretch • Stabilizes and stretches hamstrings & lateral hips
WATCH FOR: foot placement & rounded spine - Stand to side of student: gently press through outside of back heel - Support student’s back and press hip of front leg back as you stabilize and
externally rotate top shoulder TEACHING TIP: Instruct student to visualize a “cup of tea” stabilized on their back, and balance a foam block on the sacrum. Adkho Mukha Shvanasana – Downward Facing Dog (p. 261*)
• Strengthens & stabilizes shoulders & spine • Lengthens hamstrings & calves
WATCH FOR: rounded spine & lifted head as well as “flaring” elbows - Stand behind or to the side of student: hands on outside hips, gently pull hips
toward you – or place hand on pelvis and direct motion toward you - Stand in front of student with hands just below shoulders and externally rotate
arms. IF IN DOUBT…DO NOT ATTEMPT THIS ADJUSTMENT!! TEACHING TIP: Instruct student to stand on tip-toes, with knees bent and to press the chest toward the knees. Allows more mobility and stability in shoulders and upper back. Virabhadrasana I – Warrior I (p. 117*)
• Stabilizes hips & knees • Opens front of chest
WATCH FOR: front knee & hip alignment and lifted shoulders - Stand to side/back of student and gently direct front knee laterally - Gently draw hip of front knee back & direct to lower shoulders down
TEACHING TIP: Remind students that true warriors have compassionate hearts as well as strength and vitality in their base (hips/legs).
Continued
Virabhadrasana II – Warrior II (p. 121*)
• Opens & strengthens hip and thigh musculature
• Strengthens & aligns shoulder joints WATCH FOR: Upper & lower body “misalignment” as well as shoulder lift
- Stand behind student with one hand on back hip and other hand on front knee and gently externally rotate joints
- With one hand on back shoulder and one hand on lunging thigh, direct external rotation
TEACHING TIP: To increase alignment in the frontal plane place student’s back against a wall and press hips and shoulders into wall. Janu Shirshasana – Head to Knee Pose (p. 149*)
• Strengthens & elongates spine • Stretches hamstrings & groin
WATCH FOR: rounded back, bent knees and hip alignment - Kneeling behind student: place hands on upper pelvis and press upward (yes,
upward) to allow pelvis to tilt forward without stressing spinal muscles - Gently move student’s hips so that they are “squared” under the shoulders.
Good pose to utilize props for the bent knee if hips are very tight TEACHING TIP: Instruct students to point their navel toward the outside of their straight leg. Ardha Matseyendrasana – Half Lord of the Fishes Pose (p.153*)
• Aligns spinal & creates increased ROM • Increases strength in trunk musculature
WATCH FOR: internally rotating shoulders and limited ROM - Kneel behind student with one hand on spine and the other on the shoulder
closest to you and press upward as the inhale - Use your knee to brace student as you gently direct their torso into rotation
TEACHING TIP: Instruct students to lengthen spine on inhalation and to slightly arch upper-back. This increased extension allows for more spinal rotation. Upavishta Konasana – Open Angle Pose (p.182*)
• Opens and aligns hips • Stretches hamstrings & groin
WATCH FOR: rounded spine and knees internally rotating - Kneeling behind student, place hands mid-thigh and gently draw muscles back into external rotation - Place your hands lightly on student’s spine and direct movement upward to lengthen spine
TEACHING TIP: Place a blanket or block under the student’s hips to allow the flexion to come from the hips not the lower back.
Continued Vashisthasana – Side Plank Pose (p. 219*)
• Strengthens arms, abs & legs • Increases core balance
WATCH FOR: hand/shoulder alignment & lower back lordosis - Positioned either behind or to the top of student’s head, reposition wrist so that
it is directly under shoulder - If there is significant lordosis, use your knee to support student’s pelvis to
straighten the spine TEACHING TIP: For students having difficulty lifting their bodyweight, instruct them to lower their elbow and knee to the floor. Can also practice over an exercise ball. Balasana – Child’s Pose (p. 283*)
• Stretches lower back • Relaxes neck & shoulders
WATCH FOR: knee injuries & overly tight neck and shoulders - Use props between thighs & calves if there are knee issues - To enhance spinal stretch, place one hand on pelvis with fingers pointed
toward tailbone and the other mid-scapulae and move hands gently away from each other as student exhales. AHHHHHH!
TEACHING TIP: Place hands lightly on students upper pelvis and instruct them to breathe into your hands. *Reference: Instructing Hatha Yoga, K.L. Kappmeier and D.M. Ambrosini, Human Kinetics Publishing. Copyright 2006. Prepared by: Diane Ambrosini, MA, RYT [email protected] & Kathy Lee “K.Lee” Kappmeier, BSPT, HHP, E-RYT [email protected] or www.yogawell.com