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yoga test 2
| Question | Answer |
|---|---|
| upward salute (overhead stretch) positioning | INHALE raise both arms, lungs full, neck long, sky drishti |
| upward salute (overhead stretch) benefits | improves posture, strengthens thighs and opens shoulders |
| standing forward bend positioning | EXHALE fold forward taking chest to knees, naval drishti |
| standing forward bend benefits | calms the brain, stretches hamstrings |
| half standing forward bend positioning | INHALE lengthen spine as you take your gaze to horizon |
| half standing forward bend benefits | soothes the mind |
| plank (table) to four-point limb positioning (1 of 2) | 1- HOLD breath and step back into plank; straight body, pelvis in line |
| plank (table) to four-point limb positioning (2 of 2) | EXHALE lower, gaze straight ahead; knees down or come directly to the floor then hover or lay flat; arms hug side |
| plank (table) to four-point limb benefits | tones abdomen, strengthens arms and wrists |
| upward facing dog positioning | INHALE straight arms, roll onto tops of feet, knees lifted |
| upward facing dog benefits | increases spine flexibility, strengthens arms, wrists, and abdomen |
| downward facing dog positioning | EXHALE as hips push up, lengthen spine, press heels to floor, lift kneecaps, naval drishti, engage bandhas |
| downward facing dog benefits | relieves stress, provides a rejuvenating stretch to the whole body |
| Trikonasa | triangle pose |
| Trikonasa category, drishti, benefit | standing, hand, stretches spine |
| intense side stretch angle pose category, drishti, benefit | forward bend, nose, improves balance |
| intense feet spread stretch pose category, drishti, benefit | forward bend, belly button, brings blood flow to bend |
| Vriksasana | tree pose |
| Vriksasana category, drishti, benefit | standing, straight ahead, improves concentration |
| Utkatasana | chair pose |
| Utkatasana category, drishti, benefit | standing, thumbs, stimulates diaphragm and heart |
| child's pose category, drishti, benefit | restorative, nose, relieves lower back tension |
| Bhujangasana | cobra pose |
| Bhujangasana category, drishti, benefit | backward bend, straight ahead, opens chest and promotes flexibility in spine |
| bow pose category, drishti, benefit | backward bend, nose, stimulates abdomen and nervous system |
| Dandasana | staff pose |
| Dandasana category, drishti, benefit | seated, nose, strengthens back muscles, stretches shoulders and chest, improves posture |
| head-to-knee pose category, drishti, benefit | forward bend, toes, stretches spine, shoulders, hamstrings and groin, stimulates liver |
| seated spinal twist pose category, drishti, benefit | seated and twisted, over the shoulder, energizes spine, massages internal organs, stimulates digestion |
| Navasana | boat/hip balance pose |
| Navasana category, drishti, benefit | seated, nose, strengthens abdominal and deep hip flexor muscles and balance |
| bridge pose category, drishti, benefit | backward bend, nose, calms the brain and rejuvenates tired legs |
| bound angle butterfly pose category, drishti, benefit | forward bend, nose, opens groin and hips and tones pelvic floor |
| Plow pose category, drishti, benefit | inversion, belly button, reduces backache, stress and fatigue; calms the brain and helps you get to sleep |
| shavasana | corpse pose |
| shavasana category, benefit | restorative, provides mental peace |
| sukasana | easy pose |
| sukasana category, drishti, benefit | meditation, nose (eyes closed), collects and directs energy inward |
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