Balanz Exam Yang Flashcards
First Limb
Yamas
1 Ahimsa: nonviolence, kindness, consideration
2 Satya: truthfulness, honest communication
3 Asteya: non-stealing, not taking what is ours
4 Brahmacharya: non-excess (often interpreted as celibacy)
5 Aparigraha: non-possessiveness, non-greed.Take only what is necessary
Second Limb
Niyamas
1 Saucha: purity
2 Santosha: contentment
3 Tapas: self-discipline, training your senses
4 Svadhyaya: self-study, inner exploration
5 Ishvara Pranidhana: surrender, lay all your actions to the feet of God.
Third Limb
Asana
BODY POSTURES
‘a comfortable or effortless position’
59 Poses
Fourth Limb
Pranayama
MINDFUL BREATHING
Fifth Limb
Pratyahara
TURNING INWARD / CONTROL OF THE SENSES
Sixth Limb
Dharna
CONCENTRATION
Seventh limb
Dhyana
MEDITATION
Eighth Limb
Samadhi
UNION WITH THE DIVINE
5 Yamas
5 MORAL RESTRAINTS
1 Ahimsa: nonviolence
2 Satya: truthfulness
3 Asteya: non-stealing
4 Brahmacharya: non-excess (often interpreted as celibacy)
5 Aparigraha: non-possessiveness, non-greed.
5 Niyamas
5 OBSERVANCES
1 Saucha: purity
2 Santosha: contentment
3 Tapas: self-discipline, training your senses
4 Svadhyaya: self-study, inner exploration
5 Ishvara Pranidhana: surrender
Ashtanga
8 limbs - yoga sutra of Patanjali. Forms the framework for yoga practice.
What is Yoga
Union
Yoga is an art and a science creating union between body, mind & spirit. Creating balance so to live in peace, good health and harmony with the self.
What is centering
Centering helps to establish an inner connection between body and mind. To find a sense of stability, calmness and clarity.
Why is centering important
To find a sense of stability, calmness and clarity.
How to center
Setting an intention and breathing (pranayama)
1-cross ankles at legs, remove flesh from sitting bones (stable foundation)
2-Sit tall, open chest, skull balanced in center
3-Crown of head reaches up
4-Extensor muscles along the spine help to axially extend the spine
Why do we sit? 1-Comfortable yet intentional 2-Easy pose 3-Half or full lotus 4-Hero or diamond 5-Grounding yet alert
What is breathing exactly
Each breath is made of an inhale and exhale. Gaseous exchange of inhaling O2 and exhaling CO2.
Inhale - Diaphragm contracts and moves downward, ribs expand and chest vol. increases.
Exhale - diaphragm relaxes, and moves upwards. Ribs contract and chest volume decreases.
What muscles involved 1-Diaphragm 2-Intercostal muscles 3-Abdominal muscles 4-Neck muscles (around collarbones)
Who is the inhale and exhale associated with
Inhale - Shiva (masculine, expansion, sky, yang)
Exhale - Shakti (feminine, earth, grounding, yin)
What is pranayama and why is it important
Pranayama - breath guidance - used for focusing the mind
What is the Durga Pranayama
Durga Pranayama is the 3 part yogic breath. Breathing into 3 parts of the torso. Combines chest and belly breathing.
Inhale - feel lungs, belly chest expanding
Exhale - feel lungs, belly chest expanding
What is Drishti
Drishti - Sanskrit word for soft gaze, direction, sight
Where is Drishti used
Drishti used in Pratyahara (sense withdrawal) and Dharna (concentration)
Benefits of Drishti
1-Deepen asana 2-Enhance alignment 3-Preserve and direct energy 4-Limit external stimuli 5-Control wandering eyes 6-Focus the mind
What are the 9 Drishtis
1 Third Eye - Bhrumadhye 2 Nose - Nastagre 3 Thumb - Angushtamadhye 4 Hand - Hastagre 5 Feet - Padayoragre 6 Navel - Nabhichakra 7 Sideways (L&R) - Parsva 8 Upward - Urdhva
What is a Banda
Banda is an energetic lock or seal
What are the types of Banda’s
1 - Hasta Banda - energetic lock between hands & mat
2 -Panda Banda - energetic lock between feet & mat
Benefit of Banda’s
1- Hasta Panda - Activate the arms / shoulders and serratus muscles in arm balance movements
2 -Panda Banda - Activation inner and outer legs in standing positions
When do you warm up in yoga
Warming up comes after centering and setting an intention
Purpose of warming up
1-Bring awareness to the body
2-Link movements with breath
3-Prepare for the rest of the yoga practice
What are the 6 movements of the spine
1-Rotation (L&R)
2-Flexion
3-Extension
4-Lateral extension (L&R) (side-bending)
Why is it important to move the spine
1-mobility, flexibility, control
2-promotes flow of spinal fluid
What does the Warrior pose do
1-Warrior pose promotes strength, flexibility, stability
2-Yang energy
3-Masculine energy
4-Purposefulness, assertiveness, boldness and expansion
What is Vinyasa
Vinyasa
1-Vi = in a particular way
2-Nyasa = to place
Flow, wave, arc, process, cycle; it has a beginning and an end and continues
What is the Diaphragm
Diaphragm means “partition’ in Latin
1-It separates the thoracic and abdominal cavities from each other
2-It is shaped like a parachute and moves the lungs
why are step backs and warriors important
Step backs & Sun Salutations
1-Circulation, moving meditation
2-Proper alignment of selected asanas
Dancing warrior sequence
1-Further increases internal heat
2-Builds stamina
3-Proper alignment of selected asanas
Virabhadra
1-Lord Shiva represents the Higher Self
2-Sati (Shakti) represents the heart
3-Daksha represents the ego
Virabhadrasana
Virabadhrasana 1:
Virabhadra entered the party by breaking through the ground as he rose from within the earth clasping a sword in each hand.
Virabadhrasana 2:
Moments later he spotted Darksha from across the room
Virabadhrasana 3:
Lastly he cunningly approachs Darksha while slaughtering the surrendering guests before he finally beheads Darksha
Yoga History
In the second century C.E, Patanjali composed the yoga sutras (su·tra), which consists of 195 aphorisms
Most famous sutra
(Yoga is the restriction (Nirodhah) of the whirls (Vritti) of consciousness (Citta).)
Veda rig
The Sanskrit word Veda means “knowledge” and rig means “praise“.
how to set an intention
How to set an intention? 1-Find “the gap” 2-Answer: what matters most? 3-Rooted in contentment 4-Keep it positive! 5-Let go of the outcome 6-Trust all possibilities
When did the Yoga Sutra start
200 C.E - Master the mind and enter a state called Samedi
What is pranayama
Literally means ‘breathing forth’
Prana is actually freed
Prana life force - developed around concepts of prana, nadies (little rivers of energy) and chakras (major energy plexuses)
5 major kinds of prana
1-Prana - upward lifting energy 2-Apana- downward, rooting energy 3-samana- inward energy 4-Vyana - outward moving energy 5-Udana - 'up breath'
What are nadis (little rivers)
Nadis- prana is channeled in our bodies through nas
What are the 3 most important nadis (SIP)
1-Sushumna (begins in the muladhara chakra and corresponds to the Governor vessel meridian). The sushumns flows in the core of the spine.
2-Ida (chandra yin energies of the moon) - left nostril passive state
3-Pingala (surya yang energies of the sun) - right nostril energized state
What is a chakra
Chakras - wheels or circles - energy centres of the subtle body
When all of the lower 6 chakras have been opened, energy is free (ayama) to reach the highest chakra and liberation is possible.
What is balance
It’s a state; balance comes and goes
What factors influence balance
1-Mental state 2-Emotional state 3-Sensory organs (eyes/inner ears) 4-Bones, joints, nervous system 5-Food
What are the 5 elements of Yoga
1 Air (Vayu) 2 Fire (Agni) 3 Water (Jala) 4 Earth (Prithvi) 5 Ether (Akash)
What is Ujjayi Pranayama
Ujjayi = One who is victorious, Translated to “Victorious breath”
When practiced:
In association with asana practice
What are the benefits of Ujjayi Pranayama
1 Balancing and calming breath
2 Helps to maintain the rhythm of asana practice
3 Helps to take in enough oxygen
4 Builds energy to maintain the practice
5 Clears toxins out of the body
6 Helps to stay present, self-aware and grounded in the practice
7 Gives Ashtanga and Vinyasa yoga a meditative quality
What is Mula Bandha
1 Mula = root
2 Bandha = lock/seal, or bind/unite
Translated to:
“dam a river”
“to provide a bridge over a river”
When practiced with pranayama, meditation and asana
What is Mula Bandha
1 Mula = root
2 Bandha = lock/seal, or bind/unite
Translated to:
“dam a river”
“to provide a bridge over a river”
When practiced with pranayama, meditation and asana
Benefits of Mula Bandha
Benefits:
1-Tones the pelvic floor 2-Stimulates the pelvic nerves 3 -Restrains prana energy at the perineum 4-Creates a sense of stability and calm 5 -Enhances our ability to concentrate
Benefits of Uddiyana Bandha
Benefits:
1-Stretches the diaphragm
2-Increases the capacity to breath -
3-Increases the mobility around the ribcage
When not to do Uddiyana Bandha
1-High blood pressure 2 Ulcers 3 Hiatal hernias 4 Pregnancy 5 Menstruation
Benefits of Uddiyana Bandha
Benefits:
1-Stretches the diaphragm
2-Increases the capacity to breath -
3-Increases the mobility around the ribcage
When to practice integrations of Mula and Uddiyana Bandha
1- In inversions
2- Arm balance
Benefit of Standing Positions
Standing Positions are powerfully energising asanas
Benefits: 1-Strength and flexibility in the lower body 2-Grounding connection to mother earth 3-Increased mental focus 4-Lessons on balance
What is the foundation for standing positions
Pada Bandha
What are seated positions
Seated positions are powerfully grounding asanas
Examples of seated positions
Any position where we are seated on the ground
1- Twists
2- Hip openers
3-Hamstring openers
What are the benefits of seated positions
1-Strength and flexibility in lower body
2-Grounding connection to mother earth
3-Activation of parasympathetic nervous system (Relaxes the body and inhibits or slows many high energy functions.)
4-Resetting pelvic-lumbar structure
5-Alleviation of discomfort due to chair-bound habits
When not to do Seated Positions
When not to do Seated Positions 1-Slipped discs, lumbar hernia 2-Sciatica 3-Yoga-butt (inflammation of hamstring attachment) 4-Serious knee injuries
When not to do Standing Positions
When not to do Standing Positions
1- Vertigo/dizziness
2-Serious injuries of lower limbs
When not to do Uddiyana Bandha
When not to do Uddiyana Bandha 1 High blood pressure 2 Ulcers 3 Hiatal hernias 4 Pregnancy 5 Menstruation
When not to do Mula Bandha
When not to do Mula Bandha
1-Haemorrhoids (aambeien)
2-Prostatitis, and any inflammation in this area
3-First trimester of pregnancy
What are the 5 elements of yoga
1 Fire (Agni) - Banda especially Uddijana Banda located in the solar plexus
2 Water (Jala) Fluidity in movement
3 Earth (Prithvi) grounding
4 Ether (Akash) Space in practice and where the 4 elements interact
5 Air (Vayu) Breathing & Pranayama
What is Ujjayi Pranayama
1 Sanskrit word means ‘one who is victorious’
2 Ujjayi is done in association with the asana practice
in Ashtanga / power/vinyasa
3 Similar to Durga Pranayama and combines chest and belly breathing
What are the benefits of Ujjayi Pranayama
1 A balancing and calming breath
2 Helps maintain rhythm of practice
3 Takes in enough O2
4 Helps build energy to maintain the practice
5 Clears toxins
6 Important in transitions - helps to stay present, self aware, grounded
7 Along with Ashtanga and Vinyasa helps give a meditative quality
What is Mula Banda
1 Sanskrit - means ROOT
2 Refers to the Muladhara chakra (root chakra)
3 Banda is an energy bridge or as a bridge to activate other bandas
When in Mula Banda practised
Mula Banda is practised in
1 Asana
2 Pranayama
3 Mediation
What is Uddiyana Banda
1 - Uddiyana means ‘upward’ in Sanskrit
2 -One of the most powerful bandas
What happens during Uddiyana Banda
1 Diaphragm is pulled upward towards the heart
2 Organs in the abdominal cavity are in a higher position than normal
3 It creates a partial vacuum in the chest
4 So blood is drawn from the abdominal cavity back into the chest and lungs
What is a stable foundation
A stable foundation creates:
1 Support up through the legs, pelvis, spine, arms and head
2 Begins with panda banda in the feet
3 Build strength and flexibility in the lower body
4 Develop balance and focus
What factors affect our balance
1 Bones 2 Joints 3 Muscles 4 inner ears 5 Eyes 6 Brain 7 Emotional and mental state
Benefits of balancing
Benefits
1 Strength and flexibility in the lower body
2 Grounding connection to mother Earth
3 increased mental focus
4 Lessons on balance
Not to do!
1 Vertigo
2 serious injuries of lower limbs
In yoga, what are seated positions
1 Seated positions are any positions where we are seated on the ground
2 include postures that ‘open up’ and strengthen the hips, pelvic girdle, quadriceps, hamstrings and spine
What muscles are targeted in seated positions
Muscles that are targeted:
1 Adductors
2 Hamstrings
3 Piriformis
4 lliopsoas
What is the Jalandhara banda?
The throat lock
Jalandhara Bandha, tucking the chin close to the chest
regulates the circulatory and respiratory systems, stimulates the thyroid to balance metabolism.
What is Anuloma Viloma Pranayama
‘Alternate nostril breathing’
Best practiced before seated meditation or asana practice. Its purpose is to stimulate the nadis or energy channels that run throughout the body like electrical wires.
What is the mula banda
mula bandha (the contraction of the pelvic floor). Root lock
What is Uddiyana Banda
uddiyana bandha (the compression of the belly)
What is jalandhara bandha
jalandhara bandha (the constriction of the throat),
What is Maha bandha
Maha bandha is the body lock that combines all three of these major bandhas into one big contraction.
According to Indian anatomy what are the 3 bodies
1 sthula (physical body) 2 sukshma (subtle body) 3 karana (casual body)
What are the 5 sheaths that define the 3 bodies
1 Annamaya (food) 2 pranayama (breath) 3 manomaya (mind) 4 Vinjanamaya (mind) 4 Anandamaya (bliss)
In Samkhya (Indian philosophy) the universe is divided into
1 purusha (consciousness) 2 prakriti (nature / matter)
What is prakriti made of
Gunas (describe the mind and intellect)
1 Sattva (clear and calm state of mind) 2 Rajas (desire) 3 Tamas (mental confusion)
What are the doshas - VATA
The dosha’s are the combination of the 5 elements
Vata
1 Air / ether
2 Winter / fall
3 Vata people are quick thinking, move fast, governs breathing and the flow of blood
What are the doshas - PITTA
Pitta
1 Combination of fire and air
2 Summer
3 Creates heat that governs digestion
People have muscular body, fiery, competitive
What are the doshas - KAPHA
Kapha
1 Combination of earth and water
2 Spring
3 Creates body physical structure, bones, muscles
4 Supplies body with water
5 People have a solid body frame, easy going, slow moving
What does Chakra mean
Chakra
Wheel
circle
energy centre
How many Chakras are there
Seven
Where are Chakras located
Chakras located along the central channel
Sushumna nadi
2 side channels ida and pingala cross the outer channel at the location of the chakras
What is Prana
1 Prana is vital energy
2 Life force
What is a nadi
Nadi
means a network channel or vein
3 nadis
1 Shushumna
2 Ida
3 Pingala
What are the 6 bandas
All 6 Bandhas
1 Mula Bandha - the root lock
2 Jalandhara Bandha - the throat lock
3 Uddiyana Bandha - lifting of the diaphragm lock
4 Maha Bandha - all three locks at the same time
5 Hasta Banda
6 Panda Banda
Purpose of bandas
Bandhas are engaged to gain control and lock your energy - prana, being life force - the way you want.
The locks are employed to attain control of your energy system, and to direct this energy to the parts of your body where you desire it to go and whatever action you want to perform.
Where are the Bandas located
Where are the bandhas located?
The root (Mula) and throat (Jalandhara) bandhas’ function are to seal the upper and lower end of the spinal column.
Jalandhara bandha temporarily prevents prana from moving up, while Mula bandha blocks the downward movement of energy and pulls it back towards the navel region.
When both are engaged together it is like two sticks being rubbed together - with the application of the stomach lock as well, magnifying it to produce the fire of heat.
The benefits of engaging bandhas
Bandhas are extremely fruitful for the brain centres, the nadis (channels through which prana streams) and the chakras (energy centres).
Bandas
1 Purify
2 Remove blockages
3 Harmonise and balance the self.
1 Bandhas temporarily halt the flowing of blood, so when released there is an increased flow of fresh blood.
2This flushes away the old, dead cells and activates the organs to strengthen, renew and rejuvenate as circulation is bolstered.
3 Engaging the bandhas also teaches and strengthens single point concentration, the steady and controlled breath and a clear, calm mind.
4 It aids in regulating your internal systems, from sexual to hormonal to metabolic and digestive.
Muladhara (Root Chakra)
Muladhara (Root Chakra) Element: Earth Color: Red Sound: Lam Life theme:
1 Governs your family ties
2 feelings of survival
3 belonging
4 guardedness.
When it is blocked or out of balance,
1 needy
2 low self-esteem
3 self-destructive behaviours.
When Muladhara is in balance,
1 strong and confident
2 stand up on your own two feet and take care of yourself.
Svadhisthana (Sacral or Pelvic Chakra)
Svadhisthana (Sacral or Pelvic Chakra)
Element: Water
Color: Orange
Sound: Yam
Life theme: 1 Corresponds with your reproductive 2 sexual organs 3 represents fluidity 4 creativity 5 fertility
Imbalance
1 emotionally unstable
2 guilty
3 hard on yourself.
Balance
1 Creative
2 Positive
3 Receptive to change
Manipura (Navel Chakra / Solar plexus)
Manipura (Navel Chakra)
Element: Fire
Color: Yellow
Sound: Ram
Life theme:
By working on this chakra, you can awaken your true personal inner power and work through your fear of taking risks.
Balance
1 Feel alive and have the self-esteem and confidence to take action and be productive.
Imbalance
1 lack courage
2 low self-esteem
3 feel stagnant and inert.
Anahata (Heart Chakra)
Anahata (Heart Chakra)
Element: Air
Color: Green
Sound: Yam
Life Theme:
When you stimulate the Anahata chakra, you can heal past wounds by reopening your heart, learn to love unconditionally, and form healthy relationships.
Balance
1 Unconditional love within you through compassion, forgiveness, and acceptance.
Imbalance
1 Possessive and codependent, and may form dysfunctional relationships.
2 You may also stay isolated for fear of rejection.
Vishudddhi
Throat Chakra (Vishuddhi)
Located at the throat and associated with the element space, the vishuddhi chakra governs the cervical spine, the voice box, speech and hearing, and the thyroid and parathyroid endocrine glands, which regulate our metabolism.
Creative expression, connection to the Divine, and the transmittal of consciousness are themes of the vishuddhi.
Imbalance
Distortions of energy in this chakra can result in difficulties in authentic expression,
The symbol of this chakra includes a 16-petaled lotus, one petal for each of the 16 vowels of the Sanskrit alphabet.
Ajna
Eyebrow Chakra (Ajna)
1 The command center
2 seat of the mind
3 interface between body and mind.
“the third eye,” regulates growth and development at every level through the brain centers and the pituitary gland (the master gland). The integration of intellect and feeling at the ajna results in divine sight, intuition, and profound self-knowledge.
Sashara
The crown chakra, the sahasrara, is beyond the individual; it is the gateway to pure consciousness and the source of all the chakras.
With a thousand-petaled lotus as its symbol—which denotes the infinite number of attributes be-longing to primal unitary consciousness
Awakening kundalini—the energy in the chakras that lies coiled at the base of the spine—and leading her to unity with the energy at the crown center is the spiritual process by which we grow beyond the personal and into cosmic consciousness.
Meditation: know at least 3 specific benefits
Meditation: know at least 3 specific benefits
The benefits of meditation are endless, but mantras for anxiety or sinking into deep relaxation will help you feel centered.
1 Reduces Stress 2 Controls Anxiety. 3 Promotes Emotional Health. 4 Enhances Self-Awareness. 5 Lengthens Attention Span. 6 May Reduce Age-Related Memory Loss
