Asanas

Question 1

Tabletop Pose

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 1

•Sanskrit name: Bharmanasana
•Main focus: Spine alignment, core stabilization
•Primary muscles: Erector spinae, rectus abdominis, deltoids, hip stabilizers
•Anatomical actions: Neutral spine, Shoulders in slight flexion, Hips in neutral position

Question 2

Cow Pose

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 2

•Sanskrit name: Bitilasana
•Main focus: Spine extension
•Primary muscles: Spinal extensors, gluteus maximus, pectoralis major, anterior neck muscles
•Anatomical actions: Spine in extension, Shoulder joints in slight external rotation, Neck in gentle extension

Question 3

Cat pose

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 3

•Sanskrit name: Marjāryāsana
•Main focus: Spine flexion
•Primary muscles: Rectus abdominis, obliques, serratus anterior
•Anatomical actions: Spine in flexion, Shoulder blades protract, Hips in posterior tilt

Question 4

Downward-Facing Dog

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 4

•Sanskrit name: Adho Mukha Śvānāsana
•Main focus: Full-body lengthening, posterior chain engagement
•Primary muscles: Hamstrings, gastrocnemius, deltoids, latissimus dorsi, triceps
•Anatomical actions: Hip flexion, Shoulder flexion, Spine in extension

Question 5

Plank pose

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 5

•Sanskrit name: Phalakasana
•Main focus: Core and shoulder stability
•Primary muscles: Rectus abdominis, transverse abdominis, deltoids, pectorals, glutes
•Anatomical actions: Neutral spine, Shoulder flexion with scapular, protraction
Hips in slight posterior tilt

Question 6

Half Forward Fold

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 6

•Sanskrit name: Ardha Uttanasana
•Main focus: Spine extension, hamstring engagement
•Primary muscles: Erector spinae, hamstrings, quadriceps
•Anatomical actions: Hip flexion, Spine extension

Question 7

Standing Forward Fold

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 7

•Sanskrit name: Uttanasana
•Main focus: Posterior chain lengthening
•Primary muscles: Hamstrings, gastrocnemius, erector spinae (eccentric), glutes
•Anatomical actions: Hip flexion, Spine in flexion

Question 8

Mountain Pose

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 8

•Sanskrit name: Tāḍāsana
•Main focus: Postural alignment, grounding
•Primary muscles: Quadriceps, gluteus medius, erector spinae, abdominal stabilizers
•Anatomical actions: Spine neutral, Shoulders in external rotation, Hips neutral

Question 9

Upward salute

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 9

•Sanskrit name: Ūrdhva Hastāsana
•Main focus: Shoulder flexion, spinal lengthening
•Primary muscles: Deltoids, trapezius, erector spinae, triceps
•Anatomical actions: Shoulder flexion, Spine in extension (mild)

Question 10

Warrior I

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 10

•Sanskrit name: Vīrabhadrāsana I
•Main focus: Hip opening and strength, spinal extension
•Primary muscles: Gluteus maximus, quadriceps, hamstrings (rear leg), deltoids, erector spinae
•Anatomical actions: Front hip flexion, back hip extension, Shoulder flexion, Spine extension

Question 11

Warrior II

•Sanskrit name?
•Main focus?
•Primary muscles?
•Anatomical actions?

Answer 11

•Sanskrit name: Vīrabhadrāsana II
•Main focus: Lower body stability, hip external rotation
•Primary muscles: Quadriceps, gluteus medius, adductors, deltoids
•Anatomical actions: Front hip external rotation, Back hip internal rotation, Spine neutral