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Yoga > Asanas - 2015 Spring YTT YogaPod > Flashcards

Asanas - 2015 Spring YTT YogaPod Flashcards

1
Q

Child’s Pose

A

Balasana

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2
Q

Cat/Cow

A

Marjaryasana/Bitilasana

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3
Q

Staff Pose

A

Dandasana/Sitting up legs straight in front of you

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4
Q

Easy Pose

A

Sukhasana

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5
Q

Mountain Pose (hands side)

A

Tadasana

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6
Q

Mountain pose (Hands above head)

A

Urdhva Hastasana

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7
Q

Mountain Pose (hands in prayer, arms straight)

A

Samasthiti

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8
Q

Standing Forward Bend

A

Uttanasana

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9
Q

Downward Facing Dog

A

Adho Mukha Svanasana

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10
Q

Upward Facing Dog

A

Urdhva Mukha Svasana

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11
Q

High Push Up

A

Plank Pose

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12
Q

Four Limbed Staff Pose

A

Chaturanga Dandasana

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13
Q

Sphinx Pose

A

Salamaba Bhujangasana

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14
Q

Cobra Pose

A

Bhujangasana

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15
Q

Sun Salutation

A

Surya Namaskar
Classical Surya Namaskar (back to lunges), Surya Namaskar A (back to Chaturanga, jump forward to Uttanasana), Surya Namaskar B (back to Chaturanaga->DD->Warrior 1 left->Chaturanga->DD->Warrior 1 RightChaturanga->DD->jump forward to Uttanasana

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16
Q

Ashtanga - Eightfold Path From Patanjali’s Yoga Sutra (Raja Yoga)

A

1.Yama-retraints; 2.Niyama-observances; 3.Asana-posture; 4.Pranayama-control of Prana; 5.Pratyahara-withdraw of senses; 6.Dharana-concentration; 7.Dhyana-meditation; 8.Samadhi-super conscious state

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17
Q

5 Yamas

A

1.Ahimsa-nonviolence; 2.Satya-truthfulness; 3.Asteya- nonstealing; 4.Brahmacharya-sexual celibacy/fidelity ot control of sexual energy; 5.Aparigraha-noncovetousness

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18
Q

5 Niyamas

A

1.Saucha-cleanliness; 2.Samtosa/Santosha: contentment; 3.Tapas-heat/spiritual austerities; 4.Svadhyaya-Self study/study sacred scriptures and guru; 5.Isvara/Ishwara Pranidhana-surrender to God

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19
Q

Dualistic Philosophy

A

Samkhya (which Patanjali of Yoga Sutras follows) posits dualism between Purusha (the Self/Seer/Soul/Consciousness, literally “man”) and Prakriti (the World/Seen?Matter/Nature/Body/Mind, literally “creatrix,” the female creative energy).

The core belief here is that the practice of yoga – in particular what we can identify as concentration-based meditation, is for the purpose of overcoming attachment to the phenomenal world of appearances (or what is Seen) and to become identified with The Seer – and thereby to know God.

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20
Q

Non-Dualistic Philosophy

A

Advaita Vedanta – Brahman/God/Ultimate Reality is the all-pervading, ever-present nature of all things, Man’s essential nature is the Atman/soul. Atman and Brahman are one, Purusha and Prakriti are one – but we live in a world of illusion or Maya, in which we are unable to see this until we shed avidya/ignorance and awaken. In our ignorance we identify with the body, mind, senses…instead of identifying with Atman/inherent divinity/Brahman. It’s all God, but until we pierce the veil of illusion we cannot see this.

Tantra – Radical nondualism - Everything that exists is a manifestation of the one Reality that is pure consciousness and bliss. Prakriti/Shakti (universal object/Brahman) evolves through all the forms of the material world without ever losing it’s nature as pure consciousness or Purusha/Siva (universal Self/Atman). Embraces all as God, including Maya, hence the breaking of taboo/embrace of sexuality

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21
Q

Vedanta

A

Literally means end of the Vedas (“knowledge”). The Vedas are the ancient scriptural wisdom and truths revealed to the Rishi. The Rishi did not create the Vedas, they had spiritual experiences through which they came to realize this eternal knowledge. The Rishi are the medium through which this eternal knowledge was transmitted to us. Vedanta is a philosophical system based on the teachings of the Upanishads, a collection of texts in the Vedic Sanskrit language which contain the knowledge or the Vedas and mark the conclusion of the Vedic time.

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22
Q

Upanishads

A

Sanskrit texts containing the knowledge of the Veedas. The writing of these Vedic text mark the end of the Vedas. There are more than 200 Upanishads. They contain revealed truths (Sruti) concerning the nature of ultimate reality (Brahman) and the Self (Atman) and describing the character and form of human salvation (moksha/liberation). Most are thought to be prior to 600 BCE and thus pre-Buddhist.

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23
Q

Chair Pose

A

Utkatasana

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24
Q

Chair Twist

A

Parivrtta Utkatasana

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25
Low Lunge
Anjaneyasana
26
Low lunge Twist
Parivrtta Anjaneyasana
27
High Lunge
Crescent Lunge/Ashta Chandrasana
28
High Lunge Twist
Crescent Lunge Twist
29
Standing Straddle Forward Bend
Prasarita Padottonasana
30
Supported Warrior III
Supported Virabhadrasa III | Warrior III
31
Virabhadrasa III
Warrior III
32
Standing Split
Urdhva Prasarita Eka Padasana
33
Revolved Half Moon Pose
Parvrtta Ardha Chandrasana
34
Standing Big Toe Pose
Utthita Hasta Padangustasana
35
Dancer Pose
Natarajasana
36
Eagle Pose
Garudasana
37
Warrior II
Virabhadrasana II
38
Humble Warrior Pose
Baddha Hasta Virbhadrasana
39
Head to Ankle Pose
Head to Ankle Pose :)
40
Pyramid Pose
Parsvotonasana
41
Revolved Triangle Pose
Parivrtta Trikonasana
42
Revolved Extended Side Angle Pose
Parivrtta Parsvokonasana
43
Warrior II Pose
Virabhadrasana II
44
Reverse Warrior II Pose
Viparita Virabhadrasana II
45
Triangle Pose
Utthita Trikonasana / Trikonasana
46
Extended Side Angle Pose
Utthita Parsvokonasana
47
Side Lunge (cycled side-to-side)
Skandasana
48
Yogi Squat
Malasana / Garland Pose
49
Yogi Squat Twist
Parivrtta Malasana / Malasana Twist
50
Half Moon Pose
Ardha Chandrasana
51
Tree Pose
Vrksasana
52
Thread the Needle Pose
Lying figure four ;)
53
Sleeping Pigeon aka One Leg Pigeon Pose
Eka Pada Rajakapotasana
54
Half Frog Pose
Ardha Bhekasana aka Prone Quad Stretch
55
Runner's Lunge Pose
Utthan Pristhasana / Lizard's pose
56
Why do we count three "Shantis" in "Om, Shanti, Shanti Shanti"?
Our ancient scriptures tell us that one of the main objectives of life is to remove three kinds of obstacles or to eliminate three kinds of suffering (kleshas). In the Samkhya system of philosophy (Samkhya Pravachana Sutram), the very first sutra states: "Permanent and complete elimination of the three-fold suffering is the supreme purpose of life". (1.1) Even though the three-fold suffering is not explicitly defined in the sutra, every commentator takes it to mean the following three forms of suffering: Adhidaivika (of divine origin - floods, typhon) Adhibhautika (originated in the physical, material beings - mosquito bite, verbal abuse from a human, attacked by an animal) Adhyatmika (created by ourselves; self-inflicted mental, emotional, physical suffering) In the Yoga Sutras, Patanjali describes 5 types of suffering.
57
Surya Namaskar/Sun Salutations have been practiced in India for many centuries as a ritual in the form of worship to the Sun God. When and how did it originate? It is not in the Hatha Yoga Pradipika.
Hanuman was born with supernormal powers. As a child he was a voracious eater. One day when his mother was out, he was hungry and looking for food. He looked outside and saw the Sun just rising on the horizon. He mistook it for a ripe mango and wanted to eat it. Using his supernormal powers, he took a big leap and soared to grab the sun. He grabbed the sun and began to put it into his mouth to eat it. As soon as he put the sun in his mouth, the earth began to get engulfed in darkness. The gods in heaven really got worried and requested Hanuman to release the sun. The stubborn child refused. Indra, the Lord of all gods, had to use his weapon, the diamond thunderbolt (vajra) and threw it at Hanuman. The weapon came and hit Hanuman’s jaw. Out of pain, Hanuman opened his mouth and dropped the sun, thus bringing the universe back to sunlight. But the thrust of the vajra broke his jaw (hanu), giving him the nickname by which we know him today, “Hanuman, the one with the broken jaw.” The gods, as punishment for Hanuman’s impunity, temporarily took away Hanuman’s powers. Only after they were threatened by Vayu, the wind god, Hanuman’s father, they realized their mistake and gave Hanuman a boon that would give him special powers of strength, speed, shape-transform, a gift for celibacy, a prodigious memory, and the qualities of a true lover of God, all of which would be restored to him in the future when he would meet and serve Lord Rama. In the meantime, Hanuman, as a growing child, needed an education. His mother, Anjana, instructed him to approach sun, the perennial teacher, to teach him about all sacred scriptures. Initially, the sun refused Hanuman’s request stating that it is not possible to learn from him as he is constantly on the move. Hanuman insisted and assured the sun that he would keep pace with the sun while getting his education. The sun agreed and imparted all the knowledge of the vedas and other shastras to Hanuman. In gratitude, Hanuman offered to pay his "guru dakshina" (traditional fee for the teacher) but the sun refused. Hanuman then decided to propitiate his teacher through the practice of Surya Namaskar which he dedicated to the sun and began practicing it regularly. That is how the practice of Surya Namaskar was born.
58
What is Vinyasa?
Progressive sequences that unfold with an inherent harmony and intelligence. “Vinyasa” is derived from the Sanskrit term nyasa, which means “to place,” and the prefix vi, “in a special way”—as in the arrangement of notes in a musical piece, the steps along a path to the top of a mountain, or the linking of one asana to the next. In the yoga world the most common understanding of vinyasa is as a flowing sequence of specific asanas coordinated with the movements of the breath. The six series of Pattabhi Jois’s Ashtanga Vinyasa Yoga are by far the best known and most influential. Jois’s own teacher, the great South Indian master Krishnamacharya, championed the vinyasa approach as central to the transformative process of yoga. But Krishnamacharya had a broader vision of the meaning of vinyasa than most Western students realize. He not only taught specific asana sequences like those of Jois’s system, but he also saw vinyasa as a method that could be applied to all the aspects of yoga. In Krishnamacharya’s teachings, the vinyasa method included assessing the needs of the individual student (or group) and then building a complementary, step-by-step practice to meet those needs.
59
What is Krama/Krama vinyasa?
Krama, which means stages, refers to a step-by-step process utilized by Krishnamacharya involving the knowledge of how one builds, in gradual stages, toward a “peak” within a practice session. This progression can include elements like using asanas of ever-increasing complexity and challenge or gradually building one’s breath capacity.
60
Low Lunge Quad Stretch
Eka Pada Rajakapotasana II
61
Half Splits
Ardha Hanumanasana
62
Full Splits
Hanumanasana aka Monkey Pose
63
Double Pigeon
Agnistambasana aka Square Sit aka Fire Log Pose
64
Cow's Face pose
Gomukasana
65
Hero Pose
Virasana
66
Frog Pose
Mandukhasana
67
Happy Baby Pose
Ananda Balasana
68
Half Happy Baby Pose
Ardha Ananda Balasana
69
Cross Legged Forward Bend
Sukhasana Forward Bend
70
Bound Ankle Forward Pose
Baddha Konasana Forward Bend
71
Knee into Straight Leg Bend
Agnistambhasana Forward Bend/Fire Log Forward Bend
72
Cow's Face Forward Bend
Gomukasana Forward Bend
73
Head to Knee Forward Bend
Janu Sirasana
74
Swami Vishnudevanda's five points of yoga
1. Proper Exercise 2. Proper Breathing/Pranayama | 3. Proper Relaxation 4. Proper Diet 5. Postive Thinking and Meditation
75
Advaita Vedanata
Nondual Vedanta (advaita = without a second; not two). Atman/Self = Brahman/the Absolute. It gives a unifying interpretation of the whole body of the Upanishads, providing scriptural authority for the postulation of the nonduality of Atman and Brahman. Although Upanishads teach the individual soul/Atman is essentially identical with the divine (Brahman), this nondual formulation was not elaborated into a separate school of Hindu philosophy/Vedanta until the sage Adi Shankaracharya (800 AD/CE). Advaita refers to the recognition that true Self, Atman, which is pure consciousness/bliss, is the same highest reality, Brahman, which is also pure consciousness.
76
Adi Shankaracharya summarized the teachings of Advaita Vedanta in three statements
1. Brahman Satyam = Brahman alone is real 2. Jagan Mithya = the world is an appearance 3. Jeevo Brahmaiva na aparah = The Jiva (or individual soul that is the product of identifying with upadis or limiting adjunct like body and mind in the Jiva, ) and Brahman are essentially not different. - -----The Jiva is clouded by avidya (ignorance) as to the true nature of Self and the world (the illusion called Maya). By removing the evil of ignorance (avarana), the Jiva/self sees things as they are (truth/ultimate reality), and realizes the true nature of Self is Atman/bliss, which is one with Brahman.
77
Seated Straddle Forward Bend
Upavistha Konasana
78
Seated Forward Bend
Paschimottanasana
79
Bound Forward Bend
Marichyasana aka knee up, that side arm wrapped around knee in seated forward fold
80
Ankle in front of knee twist
Bharadvajasana I
81
Twists
Single knee; Eagle legs twist; Bharadvajasana aka ankle in front of knee twist; Ardha Matsyendrasana aka seated spinal twist; Parivtta Agnistambhasana (Agnistambhasana aka seated with leg over top of other straight leg); pigeon twist
82
Seated Spinal twist
Ardha Matsyendrasana aka half lord of the fishes pose
83
Fire log twist
Parivtta Agnistambhasana (Agnistambhasana aka seated with leg over top of other straight leg and fold and twist elbow into foot, or if tight hips, seated and twist left hand to left foot)
84
Pigeon Twist
In sleeping pigeon thread opposite shoulder through and twist to the folded leg side
85
Revolved Head to Knee Forward Bend
Parivrtta Janu Sirasana (seated, leg into inner thigh of the other leg, reach across and grab other's leg's foot with hand and twist)
86
Core
Elbow to Knee (legs bent at 90); Twisting Elbow to Knee (legs bent at 90, extend leg not twisting towards to 45); twisting abs with a block (legs straight up); Eagle Legs abs; Frog leg abs; Straddle reaching through abs; Navasana (full boat aka Paripurna Navasana lower to half boat Ardha Navasana); Plank Pose
87
Side Plank Pose
Vasisthasana
88
Crow Pose
Bakasana
89
Side Crow
Parsva Bakasana
90
Crow with leg twisted across body
Eka Pada Koundinyasana I (Pose dedicated to Sage Koundinya I)
91
Crow with leg out to side of body
Eka Pada Koundinyasana II (Pose dedicated to Sage Koundinya II)
92
Shoulder Stretches
Prone Should Stretch Stage I (twist over arm with arm out to 90 degrees); Prone Should Stretch Stage II (twist over arm with arm bent at 90 degrees/cactus arm); Shoulder stretch at Wall (in Warrior I, stretch should of forward leg); Anahatasana (Half dog/puppy stretch, in tabletop walks hands forward and biceps up); Laying over horizontal block just below bottom shoulder tips; interlock; Reverse Namaste (reverse Prayer); Archer Arms (Gomukhasana arms)
93
Anahatasana
Half dog/puppy stretch, in tabletop walk hands forward and biceps up
94
Reverse Prayer
Reverse Namaste
95
Archer Arms
Gomukhasana arms
96
Headstand pose
Salamba Sirasana I
97
Tripod Headstand pose
Salamaba Sirasana II
98
Forearm Balance pose
Pincha Miyurasana
99
Handstand pose
Adho Mukha Vrksasana
100
Plough pose
Halasana
101
Supported Shoulderstand pose
Salamba Sarvangasana
102
Locust pose
Salambhasana
103
Bow pose
Dhanurasana
104
Bridge pose
Set Bandha Sarvangasana
105
Shoulderstand pose
Sarvangasana
106
Camel pose
Ustrasana
107
Wheel pose
Urdhva Dhanurasana (Upward facing bow)
108
Wheel with forearms down
Dwi Pada Viparita Dandasana
109
One Legged King Pigeon
Eka Pada Rajakapotasna
110
Reclining Bound Angle pose
Supta Baddha Konasana
111
Legs-Up-The-Wall pose
Viparita Karani
112
Corpse pose
Savasana
113
Victorious breath
Ujjayi Pranayama (nasal breathing - fog the mirror, sound of ocean in a conch, Darth Vader breath)
114
Interrupted inhale/interrupted exhale
Viloma Pranayama
115
Alternate Nostril breathing
Nadi Sodhana Pranayama (Anuloma Viloma)
116
Snapping exhale
Kapalabhati (Skull shinning Breath)
117
Pranayama
Extension of prana or breath
118
Prana
energy permeating the universe at all levels
119
Citta and Prana
Mind and breath, they are constantly in play with one another
120
Kumbhaka
pause/retention of breath at top of inhale and bottom of exhale
121
Mule Bandha
Root lock - whole lower abdominal region between the perineum and the navel is contracted, pulled back towards the spine, and lifted toward the diaphragm
122
Uddiyana Bandha
Literally "belly flies up." Uddiyana = upward; Bandha = binding, tying a bond, uniting, putting together
123
Jalandhara Bandha
Lower chin to chest and raise sternum towards chin. Jala = net; Dhara = bearing, supporting; Bandha = bind. Jalandahara bandha prevents retained breath/prana from leaking out of the torso through the throat. Keeps a lid on the pot that prevents energy from moving up and stimulating Chitta.
124
Agni Sara
Uddiyana bandha and release
125
Reclining hero pose
Supta Virasana
126
Three Gunas
Sattva, Rajas, Tamas. The gunas are the primary qualities of nature. Born from Maya/Parkriti, the gunas exists in all things, including humans, in varying degrees. Depending on their relative strengths and combinations, they determine the nature of beings, their actions, behavior and attitude and attachment to the objective world in which it lives. The primary purpose of the gunas is to create bondage, through desire for sense objects.
127
Rotator Cuff Muscles
Subscapularis, Infraspinatus, Teres minor, Supraspinatus
128
2 laws of the gunas
1) Alteration (we are always altering who we are by our exposure to the guna qualities of our experiences) and 2) Continuity (we seek that which we are)

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