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YTT Yoga Works Exam > Exam Qs > Flashcards

Exam Qs Flashcards

1
Q

When standing on one leg in a pose what is the queue for the pelvic girdle?

A

Firm the outer hip in toward midline

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2
Q

What is the definition of Sutra?

A

Thread

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3
Q

Name 2 alignment points for Sirsasana

A

External rotation of the upper arms, root down through the outside edge of the hands and the forearms.

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4
Q

Name the 3 elements of Kriya Yoga

A

Tapas, svadhyaya, ishvara pranidhana

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5
Q

What is an example of a repetitive stress injury and a pose?

A

Chaturanga, shoulder injury

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6
Q

What does root and rebound mean?

A

Ground down and energetically lift up

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7
Q

What is the best pose to start a beginner class with?

A

Savasana

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8
Q

What is a pelvic girdle queue for handstand?

A

Spin the inner thighs in and back as you release the frontal hip points down toward the ribs.

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9
Q

What is Sutra 2.46 in Sankskrit and English?

A

Sthira sukham asanam, Asana is a steady, comfortable posture.

The only sutra that mentions asana.

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10
Q

What types of poses do you queue the wheels of motion?

A

Backbends and asymmetrical neutrals

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11
Q

How can you know when a student is ready to invert in inversions with shoulder extension and scapular downward rotation?

A

They can draw their arms behind them
They can interlace their fingers behind them without dragging shoulderblades down or hyperextending elbows
They can externally rotate their upper arms
They can move their upper back/good degree of thoracic mobility
They can hold their body up against gravity

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12
Q

What are some benefits of ujjayi pranayama?

A

Internal heat, calms the mind, boosts mood and brings consciousness to breathing.

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13
Q

Two benefits of forward poses

A

stretch back body
strengthen front body
relaxing/calming
counter backbends

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14
Q

What actions do you instruct for the torso in paschimottansana to maintain a long spine?

A

west side intense stretch pose - lengthen from the pubis to navel, navel to sternum

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15
Q

Two benefits of twisting poses

A

Wringing out and soaking cells w/new blood and oxygen.
Massaging internal organs and glands
Strengthen postural muscles
Aids in digestion and elimination

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16
Q

Two conditions that indicate you should avoid twists

A

herniated discs
pregnancy
recent abdominal surgery
back issues

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17
Q

Looking at the body from the side, which four body landmarks align vertically in standard Tadasana or Sirsasana alignment?

A

ankles
hips
shoulder
ear

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18
Q

Describe the two thoracic wheels and pelvic wheel.

A

They are used to give queues that protect and elongate the spine in backbends and asymmetrical neutrals.

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19
Q

What are the two main hip extensor muscles?

A

Glute Maximus and hamstring

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20
Q

What is the correct sequence of actions that safely instruct how to tilt the head to look up in upward facing dog?

A

Draw the thoracic spine forward
Lift the top chest
Tilt the head back slightly

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21
Q

Which areas of the body are at risk if we repeatedly sit in Dandasana and forward bends w/out proper support under the hips and w/out proper actions in the body?

A

hamstrings, si joint, lower back

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22
Q

In bent leg poses, where is the weight shifted to and why?

A

heel, protect the knee joint, activate hamstring

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23
Q

In straight leg poses, where is the weight shifted to and why?

A

ball of the foot, offset tendency to hyperextend

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24
Q

For straight leg poses, what asana point would you teach to emphasize external rotation of the thigh?

A

Wrap the front buttock under

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25
Q

What is the neutral curvature of the thoracic spine?

It curves which way toward the sternum?

A

kyphotic

back (posteriorly)

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26
Q

Four joints make up the shoulder girdle, which TWO are we focused on?

A

Glenohumeral

scapulothoracic

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27
Q

Define carrying angle and which angle is best to view a student in AMS for excessive carrying angle?
What action can you queue for excessive carrying angle?

A

When your arms are held out at your sides and your palms are facing forward, your forearm and hands should normally be about 5 to 15 degrees away from your body.

  • From the side
  • lift the forearms
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28
Q

Which is a true joint - ulna and wrist or radius and wrist?

A

radius and wrist

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29
Q

Which movements of the gleno-humeral joint occur in Salamba Sarvangasana?

A

Extension and external rotation

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30
Q

Why do we use blankets in shoulderstand?

A

To protect the natural curves of the cervical spine, to avoid overstretching delicate blood vessels and nerves

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31
Q

Which muscles rotate the spine in twisting poses?

A

internal and external obliques

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32
Q

Which of the following structures of the spine are at risk with twisting poses?

a. ligaments around SI joints
b. intervertebral discs
c. lower back muscles
d. all of the above

A

all of the above

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33
Q

Name the two planes through which knee movement occurs and the three movements of the knee joint

A

sagittal and transverse

extension, flexion and some rotation

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34
Q

Name the four abdominal muscles from surface to deepest

A

rectus abdominus
external and internal
transverse abdominus

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35
Q

For someone with very flexible hamstrings and gluteal muscles, what instructions would you give in Uttanasana?

A

Release the sitting bones down toward the heels

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36
Q

What does Vinyasa Krama mean and what is the relevance to the asana practice?

A

It is a step by step approach that is progressive and methodical.
By linking poses together consistently through a constant practice you develop skills and build strength.

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37
Q

List two benefits of backbends

A

heart opening

counter the typical seated position at a desk

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38
Q

To optimize backbends, which areas of the body need to be opened?

Which areas need to be activated?

A

hip flexors, abs, chest

hamstrings abs, glute max, back extensors

39
Q

What are some benefits of breathing through the nose?

A

Breath rate slows, nose hairs filter the air, nasal passages warm and humidify the air.

40
Q

Alignment principles of Inversions

A

Press the shoulder blades into the back, keep the front ribs soft and widen the collarbones.
Maintain natural curves of the neck and lengthen through the sides of the neck.
Draw the inner thighs in and release the tailbone toward the heels.

41
Q

Alignment principles of Neutrally Rotated Standing Poses

A

3 platforms build upon one another. Knees over ankles, hips over knees, shoulders over hips.

Knee lines up with the second and third toe.

Keep the pelvis neutral.

Heel to heel alignment.

42
Q

Alignment principles of Externally Rotated Poses

A

Initiate external rotation from deep within the hip socket.

Maintain Tadasana alignment in torso.

Pelvis working toward neutral.

Heel to arch alignment.

43
Q

What are the 3 actions of ASE?

A
  1. At each platform we align the bones so that they can properly support the body.
  2. Stabilize the alignment by properly engaging the muscles.
  3. Elongate through the central plumb line by properly engaging other muscles or yielding to gravity to create space, ease and lightness.
44
Q

Benefits of Inversions

A 
Improve digestion
Good for circulation
reduce edema, temporarily relieve varicose veins
Improves coordination and balance
Strengthen the upper body
45
Q

Contraindications of Inversions

A 
Eye problems
History of stroke
high blood pressure
menstruation
Fear
Pregnancy
46
Q

Preparatory poses for inversions

A

puppy dog, dolphin, AMS, Vrksasana

47
Q

What are Preparatory poses?

A

They share the same component parts, key actions, or concepts as the peak and prepare the students’ minds and bodies for what is coming.

Should appear throughout the practice.

Same relationship to gravity, joint positions or muscle actions as peak.

48
Q

What are transitional poses?

A

They move the body gradually from one position to its opposite.

Enable a gradual shift from one range of motion to another.

Come before counter poses.

Can help recover or center between poses.

49
Q

Examples of transitional poses

A

any twists

50
Q

What are counter poses?

A

They engage opposing muscle groups and help unwind both the body and the mind.

They involve positions, actions, or concepts that contrast the peak; these poses neutralize and balance the body and mind.

51
Q

Example of a counter pose for backbend

A

Paschimottansana

52
Q

What are risk factors of inversions?

A 
Wrists
Lower back
Neck 
Shoulders
eyes
53
Q

What are risk factors of standing poses?

A 
Hamstrings
Lower Back
Knees
Ankles
Groins
Hips
54
Q

What are risk factors of back bends?

A 
Neck
Lower back
Wrists 
Shoulders 
Knees
55
Q

What are risk factors of twists?

A 
Lower back
Neck
Knees
Shoulders
Hamstrings
56
Q

What are risk factors of forward bends?

A

Groin
Lower Back
Hamstrings
Knees

57
Q

Position vs. Action in poses

A

Position describes how parts of the body are arranged in space.

Action refers to a conscious effort or muscular contraction that steers a joint or part of the body in a particular direction.

58
Q

Example of a position vs action in a posture

A

In Vira 1, the anatomical position of the back leg is external rotation, but the action that we practice is internal rotation.

59
Q

Instructing Vira 1 to Vira 2

A
  1. Heel toe the front foot so that the heel aligns with the arch of the back foot
  2. Maintaining the alignment of the center of the knee with the second toe, turn the pelvis and torso so that the chest faces the side of the room.
  3. Maintaining the external rotation of the front thigh at the hip, open the back foot slightly.
60
Q

Rules for order of standing poses in a sequence

A

Easiest to hardest (externals to neutrals, then balancing and/or twists)

61
Q

What are component parts?

A

Component Parts Refer to the bio-mechanical skills in the peak pose and may refer to body positions or specific actions.

Ex. Neutral on all three planes
shoulder flexion/extension
abdominals engaged

62
Q

What are component parts of backbends?

A

Shoulder flexion/scapular upward rotation
Shoulder extension/scapular downward rotation
Thoracic extension
Hip extension
Abdominal Engagement

63
Q

What are the structural and functional variations of the elbows?

A

Structural-excessive carrying angle,

Hyper-extension - could be both usually functional. 2.

64
Q

What are the structural and functional variations of the feet?

A

Structural-flat feet, high arches

Functional-supination, pronation

65
Q

What are corrective actions for hyper extension of the knee?

A

Baby bend in the knee (beginners only)
Engage the quadriceps and pull the kneecaps up until the leg is truly straight
Calf to shin

66
Q

Position of pelvis in externally rotated standing poses

A

Neutral pelvis

Engage the muscles of the abdomen, hips and thighs to work toward neutral.

67
Q

Acceptable alignment positions in Urdhva Prasarita Padasana (Leg lifts)

A

Grab the sides of the mat or tuck the inner hands beneath the outer hips and gently press the lower back into the floor. It’s imperative to keep the neck long and throat soft.

68
Q

Rotational action of the upper arms in AMS?

A

Lift the inner arms up into the shoulders as you rotate the outer upper arms back and down.

69
Q

Alignment of the shoulders, elbows and wrists in chaturanga?

A

Hands shoulder width apart alongside the side ribs and placed so that the elbows are directly above the wrists. Bend elbows until the shoulders are at the height of the elbows.

70
Q

Modification for tight hamstrings in Uttanasana?

A

Bend the knees, use blocks along the side of the legs to make the fold not as deep, widen stance.

71
Q

Poses that stretch and strengthen the hamstrings, hip flexors, abdominals, and glutes?

A 
Utthita Hasta Padangusthasana
Boat Pose
Crescent Pose
Bridge Pose
Uttanasana
Bakasana
Upavistha Konasana
Vrksasana
Vira 3
Urdhva Danurasana
Danurasana
72
Q

What are beginner appropriate poses?

A 
Cat/Cow
Plank
Tadasana
Many standing poses
Easy backbends
Seated Postures and forward bends w/props
Not many inversions
73
Q

Poses that are contraindicated during pregnancy?

A

Belly poses
Deep backbends, squats, twists, forward bends
Extreme abs
Advanced inversions

74
Q

What’s at risk in Parvritta Trikonasana

A

Lower back

75
Q

Define in Sanskrit and English Sutra 1.1

A

Atha Yoga Anushasanam - Now begins the instruction of Yoga.

76
Q

Explain why linking 5 poses or more on one side might be injurious?

A

Tiring to one side; send the body out of balance; you lose alignment and make it difficult to stabilize

77
Q

Define Vritti. What are the 5 vrittis?

A

Vritti - Mental modifications that disturb the peace; Memory, imagination/verbal delusion, deep sleep, misconception/illusion, knowledge.

78
Q

What is the difference between Sprain and Strain?

A

Strain - Pull or overstretch of the tendon or muscle; Sprain - tear or overstretch of the ligament

79
Q

Name one asana to assess whether a student is ready for sirsasana? What are you looking for?

A

Dolphin; Looking for strength and openness in the arms/shoulder; Openness of thoracic spine

80
Q

Define Avidya.

A

Ignorance.

81
Q

What does Upanishad mean?

A

To sit near; sitting down near

82
Q

Define in Sanskrit and English Sutra 1.2

A

Yogas Chitts Vritti Nirodhah - Yoga is the ceasing of the modifications of the mind.

83
Q

Name 3 Kleshas in Sanskrit and English.

A

Avidya- ignorance; Asmita- ego; Rajas- attachment/desire; Dvesa- dislike/aversion; Abhinivesa- source of fear/attachment to life.

84
Q

Define Simple Action. Give an example.

A

An action that does not throw the body out of balance. Ex: Firming the hips in

85
Q

Define Complementary Action, give example.

A

An action that moves the body in the same direction as another action and reinforces the effect of that action. Lift the frontal hipbones and drop the buttock flesh down.

86
Q

What are the 3 things that shoulders are doing in Sirsasana?

A

Reaching away from the ears; externally rotating; pressing shoulder blades into the back ribs; broaden collarbones.

87
Q

Name two prep poses for Urdhva Dhanurasana.

A

Setu Bandha Sarvangasana; Salabhasana

88
Q

What’s at risk in Prasarita Padottanasana? Name 1 body part.

A

Outer ankles, hamstrings, lower back.

89
Q

Name a pair of counteractions in the pelvis and legs in Tadasana.

A

Press the thighs back, release the tailbone to the floor.

90
Q

Define Klesha

A

A mental state that clouds the mind, providing an obstacle to Purusa (there are 5).

91
Q

Define Chitta.

A

Mind/mind-stuff

92
Q

What is the root cause of suffering?

A

Ignorance = Avidya

93
Q

Position vs. Component Parts

A

Position describes how parts of the body are arranged in space.

Component Parts Refer to the bio-mechanical skills in the peak pose and may refer to body positions or specific actions.

YTT Yoga Works Exam (1 decks)

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