25 movement terms for yoga practice
25 terms
A bending movement that decreases the angle between a segment and its proximal segment. When a joint can move forward and backward, flexion is movement in the anterior direction.
Yoga Example
Folding forward in Uttanasana (Standing Forward Bend), bending the knees in Malasana (Garland Pose)
A straightening movement that increases the angle between body parts. The opposite of flexion, returning a body part to its anatomical position or beyond.
Yoga Example
Straightening the legs in Tadasana (Mountain Pose), lifting the chest in Bhujangasana (Cobra Pose)
Extension of a joint beyond its normal range of motion. The prefix hyper- indicates movement beyond the normal limits.
Yoga Example
Locking out the knees in standing poses (to be avoided), excessive lumbar curve in backbends
Hyperextension increases stress on ligaments and should generally be avoided in yoga practice to prevent injury
Movement of a structure away from the midline of the body. From Latin ab- (away) and ducere (to draw or pull).
Yoga Example
Spreading the legs apart in Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), raising arms to the sides in Virabhadrasana II (Warrior II)
Movement of a structure toward the midline of the body. From Latin ad- (toward) and ducere (to draw or pull).
Yoga Example
Squeezing a block between the thighs in Utkatasana (Chair Pose), drawing the arms back to the sides of the body
Rotational movement toward the midline of the body. Rotation of a limb so that the anterior surface turns inward.
Yoga Example
Internally rotating the back thigh in Virabhadrasana I (Warrior I), turning the upper arms inward in Parsvottanasana (Intense Side Stretch)
Rotational movement away from the midline of the body. Rotation of a limb so that the anterior surface turns outward.
Yoga Example
Externally rotating the femurs in Baddha Konasana (Bound Angle Pose), turning the upper arms outward in Urdhva Hastasana (Upward Salute)
A circular movement that combines flexion, extension, abduction, and adduction in sequence. The distal end of the limb traces a circle while the proximal end stays relatively fixed.
Yoga Example
Circling the arms in warm-ups, hip circles in tabletop position
Rotation of the forearm so the palm faces posteriorly (downward when arms are at the sides). In the foot, rolling inward of the ankle and arch.
Yoga Example
Pressing the palms flat into the mat in Adho Mukha Svanasana (Downward-Facing Dog), flattening of the foot arch in standing poses
Rotation of the forearm so the palm faces anteriorly (upward when arms are at the sides). In the foot, rolling outward of the ankle.
Yoga Example
Turning palms upward in Savasana (Corpse Pose), maintaining the arch of the foot in standing balances
Flexion of the ankle so that the top of the foot moves toward the shin, decreasing the angle between the dorsum of the foot and the leg.
Yoga Example
Flexing the foot in Dandasana (Staff Pose), the front ankle position in Virabhadrasana I (Warrior I)
Extension of the ankle so that the foot points downward, increasing the angle between the dorsum of the foot and the leg.
Yoga Example
Pointing the toes in Virasana (Hero Pose), rising onto the balls of the feet in Vrksasana (Tree Pose) variation
Movement of the sole of the foot toward the midline of the body, turning the foot inward at the ankle.
Yoga Example
The back foot position in Virabhadrasana I (Warrior I), turning the sole inward in seated poses
Movement of the sole of the foot away from the midline of the body, turning the foot outward at the ankle.
Yoga Example
Grounding the outer edge of the back foot in Virabhadrasana II (Warrior II)
Movement of a body part anteriorly (forward) in the transverse plane. Often refers to the scapulae spreading apart on the back.
Yoga Example
Pushing the floor away in Marjaryasana (Cat Pose), rounding the upper back to spread the shoulder blades apart
Movement of a body part posteriorly (backward) in the transverse plane. Often refers to the scapulae drawing together toward the spine.
Yoga Example
Drawing the shoulder blades together in Salabhasana (Locust Pose), opening the chest in Ustrasana (Camel Pose)
Movement of a structure in a superior (upward) direction. Commonly refers to the scapulae or shoulders moving upward.
Yoga Example
Shrugging the shoulders toward the ears (often an unconscious habit to correct in poses like Chaturanga)
Movement of a structure in an inferior (downward) direction. Commonly refers to the scapulae or shoulders moving downward.
Yoga Example
Drawing the shoulders away from the ears in Adho Mukha Svanasana (Downward-Facing Dog), engaging the lats to stabilize the shoulder girdle
Bending of the trunk or neck to the side, in the frontal plane. Movement where the body bends laterally.
Yoga Example
Bending sideways in Trikonasana (Triangle Pose), Parighasana (Gate Pose), lateral stretch in Utthita Parsvakonasana (Extended Side Angle Pose)
Movement of a bone or the trunk around its own longitudinal axis. Twisting or turning movement.
Yoga Example
Twisting the torso in Parivrtta Trikonasana (Revolved Triangle Pose), Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Movement unique to the thumb, where the thumb pad can touch the pads of the other fingers. Involves flexion, abduction, and medial rotation of the thumb.
Yoga Example
Forming Jnana mudra (thumb to index finger), Chin mudra, and other hand mudras in meditation
Forward tilting of the pelvis where the top of the pelvis rotates forward and the bottom rotates backward, increasing lumbar lordosis.
Yoga Example
Tilting the pelvis forward to initiate a forward fold, common postural pattern in Anjaneyasana (Low Lunge)
Backward tilting of the pelvis where the top of the pelvis rotates backward and the bottom rotates forward, flattening the lumbar curve.
Yoga Example
Tucking the tailbone in Tadasana (Mountain Pose) to find neutral pelvis, engaging the lower abdominals
Rotation of the scapula so the glenoid fossa (shoulder socket) moves superiorly, allowing the arm to raise overhead.
Yoga Example
Raising arms overhead in Urdhva Hastasana (Upward Salute), reaching up in Virabhadrasana I (Warrior I)
Rotation of the scapula so the glenoid fossa moves inferiorly, returning the scapula to its resting position.
Yoga Example
Lowering the arms from overhead, the shoulder blade movement when reaching behind the back in Gomukhasana (Cow Face Pose)