Exam Qs Flashcards
When standing on one leg in a pose what is the queue for the pelvic girdle?
Firm the outer hip in toward midline
What is the definition of Sutra?
Thread
Name 2 alignment points for Sirsasana
External rotation of the upper arms, root down through the outside edge of the hands and the forearms.
Name the 3 elements of Kriya Yoga
Tapas, svadhyaya, ishvara pranidhana
What is an example of a repetitive stress injury and a pose?
Chaturanga, shoulder injury
What does root and rebound mean?
Ground down and energetically lift up
What is the best pose to start a beginner class with?
Savasana
What is a pelvic girdle queue for handstand?
Spin the inner thighs in and back as you release the frontal hip points down toward the ribs.
What is Sutra 2.46 in Sankskrit and English?
Sthira sukham asanam, Asana is a steady, comfortable posture.
The only sutra that mentions asana.
What types of poses do you queue the wheels of motion?
Backbends and asymmetrical neutrals
How can you know when a student is ready to invert in inversions with shoulder extension and scapular downward rotation?
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
What are some benefits of ujjayi pranayama?
Internal heat, calms the mind, boosts mood and brings consciousness to breathing.
Two benefits of forward poses
stretch back body
strengthen front body
relaxing/calming
counter backbends
What actions do you instruct for the torso in paschimottansana to maintain a long spine?
west side intense stretch pose - lengthen from the pubis to navel, navel to sternum
Two benefits of twisting poses
Wringing out and soaking cells w/new blood and oxygen.
Massaging internal organs and glands
Strengthen postural muscles
Aids in digestion and elimination
Two conditions that indicate you should avoid twists
herniated discs
pregnancy
recent abdominal surgery
back issues
Looking at the body from the side, which four body landmarks align vertically in standard Tadasana or Sirsasana alignment?
ankles
hips
shoulder
ear
Describe the two thoracic wheels and pelvic wheel.
They are used to give queues that protect and elongate the spine in backbends and asymmetrical neutrals.
What are the two main hip extensor muscles?
Glute Maximus and hamstring
What is the correct sequence of actions that safely instruct how to tilt the head to look up in upward facing dog?
Draw the thoracic spine forward
Lift the top chest
Tilt the head back slightly
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?
hamstrings, si joint, lower back
In bent leg poses, where is the weight shifted to and why?
heel, protect the knee joint, activate hamstring
In straight leg poses, where is the weight shifted to and why?
ball of the foot, offset tendency to hyperextend
For straight leg poses, what asana point would you teach to emphasize external rotation of the thigh?
Wrap the front buttock under
What is the neutral curvature of the thoracic spine?
It curves which way toward the sternum?
kyphotic
back (posteriorly)
Four joints make up the shoulder girdle, which TWO are we focused on?
Glenohumeral
scapulothoracic
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?
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
Which is a true joint - ulna and wrist or radius and wrist?
radius and wrist
Which movements of the gleno-humeral joint occur in Salamba Sarvangasana?
Extension and external rotation
Why do we use blankets in shoulderstand?
To protect the natural curves of the cervical spine, to avoid overstretching delicate blood vessels and nerves
Which muscles rotate the spine in twisting poses?
internal and external obliques
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
all of the above
Name the two planes through which knee movement occurs and the three movements of the knee joint
sagittal and transverse
extension, flexion and some rotation
Name the four abdominal muscles from surface to deepest
rectus abdominus
external and internal
transverse abdominus
For someone with very flexible hamstrings and gluteal muscles, what instructions would you give in Uttanasana?
Release the sitting bones down toward the heels
What does Vinyasa Krama mean and what is the relevance to the asana practice?
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.
List two benefits of backbends
heart opening
counter the typical seated position at a desk
To optimize backbends, which areas of the body need to be opened?
Which areas need to be activated?
hip flexors, abs, chest
hamstrings abs, glute max, back extensors
What are some benefits of breathing through the nose?
Breath rate slows, nose hairs filter the air, nasal passages warm and humidify the air.
Alignment principles of Inversions
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.
Alignment principles of Neutrally Rotated Standing Poses
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.
Alignment principles of Externally Rotated Poses
Initiate external rotation from deep within the hip socket.
Maintain Tadasana alignment in torso.
Pelvis working toward neutral.
Heel to arch alignment.
What are the 3 actions of ASE?
- At each platform we align the bones so that they can properly support the body.
- Stabilize the alignment by properly engaging the muscles.
- Elongate through the central plumb line by properly engaging other muscles or yielding to gravity to create space, ease and lightness.
Benefits of Inversions
Improve digestion Good for circulation reduce edema, temporarily relieve varicose veins Improves coordination and balance Strengthen the upper body
Contraindications of Inversions
Eye problems History of stroke high blood pressure menstruation Fear Pregnancy
Preparatory poses for inversions
puppy dog, dolphin, AMS, Vrksasana
What are Preparatory poses?
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.
What are transitional poses?
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.
Examples of transitional poses
any twists
What are counter poses?
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.
Example of a counter pose for backbend
Paschimottansana
What are risk factors of inversions?
Wrists Lower back Neck Shoulders eyes
What are risk factors of standing poses?
Hamstrings Lower Back Knees Ankles Groins Hips
What are risk factors of back bends?
Neck Lower back Wrists Shoulders Knees
What are risk factors of twists?
Lower back Neck Knees Shoulders Hamstrings
What are risk factors of forward bends?
Groin
Lower Back
Hamstrings
Knees
Position vs. Action in poses
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.
Example of a position vs action in a posture
In Vira 1, the anatomical position of the back leg is external rotation, but the action that we practice is internal rotation.
Instructing Vira 1 to Vira 2
- Heel toe the front foot so that the heel aligns with the arch of the back foot
- 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.
- Maintaining the external rotation of the front thigh at the hip, open the back foot slightly.
Rules for order of standing poses in a sequence
Easiest to hardest (externals to neutrals, then balancing and/or twists)
What are component parts?
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
What are component parts of backbends?
Shoulder flexion/scapular upward rotation
Shoulder extension/scapular downward rotation
Thoracic extension
Hip extension
Abdominal Engagement
What are the structural and functional variations of the elbows?
Structural-excessive carrying angle,
Hyper-extension - could be both usually functional. 2.
What are the structural and functional variations of the feet?
Structural-flat feet, high arches
Functional-supination, pronation
What are corrective actions for hyper extension of the knee?
Baby bend in the knee (beginners only)
Engage the quadriceps and pull the kneecaps up until the leg is truly straight
Calf to shin
Position of pelvis in externally rotated standing poses
Neutral pelvis
Engage the muscles of the abdomen, hips and thighs to work toward neutral.
Acceptable alignment positions in Urdhva Prasarita Padasana (Leg lifts)
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.
Rotational action of the upper arms in AMS?
Lift the inner arms up into the shoulders as you rotate the outer upper arms back and down.
Alignment of the shoulders, elbows and wrists in chaturanga?
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.
Modification for tight hamstrings in Uttanasana?
Bend the knees, use blocks along the side of the legs to make the fold not as deep, widen stance.
Poses that stretch and strengthen the hamstrings, hip flexors, abdominals, and glutes?
Utthita Hasta Padangusthasana Boat Pose Crescent Pose Bridge Pose Uttanasana Bakasana Upavistha Konasana Vrksasana Vira 3 Urdhva Danurasana Danurasana
What are beginner appropriate poses?
Cat/Cow Plank Tadasana Many standing poses Easy backbends Seated Postures and forward bends w/props Not many inversions
Poses that are contraindicated during pregnancy?
Belly poses
Deep backbends, squats, twists, forward bends
Extreme abs
Advanced inversions
What’s at risk in Parvritta Trikonasana
Lower back
Define in Sanskrit and English Sutra 1.1
Atha Yoga Anushasanam - Now begins the instruction of Yoga.
Explain why linking 5 poses or more on one side might be injurious?
Tiring to one side; send the body out of balance; you lose alignment and make it difficult to stabilize
Define Vritti. What are the 5 vrittis?
Vritti - Mental modifications that disturb the peace; Memory, imagination/verbal delusion, deep sleep, misconception/illusion, knowledge.
What is the difference between Sprain and Strain?
Strain - Pull or overstretch of the tendon or muscle; Sprain - tear or overstretch of the ligament
Name one asana to assess whether a student is ready for sirsasana? What are you looking for?
Dolphin; Looking for strength and openness in the arms/shoulder; Openness of thoracic spine
Define Avidya.
Ignorance.
What does Upanishad mean?
To sit near; sitting down near
Define in Sanskrit and English Sutra 1.2
Yogas Chitts Vritti Nirodhah - Yoga is the ceasing of the modifications of the mind.
Name 3 Kleshas in Sanskrit and English.
Avidya- ignorance; Asmita- ego; Rajas- attachment/desire; Dvesa- dislike/aversion; Abhinivesa- source of fear/attachment to life.
Define Simple Action. Give an example.
An action that does not throw the body out of balance. Ex: Firming the hips in
Define Complementary Action, give example.
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.
What are the 3 things that shoulders are doing in Sirsasana?
Reaching away from the ears; externally rotating; pressing shoulder blades into the back ribs; broaden collarbones.
Name two prep poses for Urdhva Dhanurasana.
Setu Bandha Sarvangasana; Salabhasana
What’s at risk in Prasarita Padottanasana? Name 1 body part.
Outer ankles, hamstrings, lower back.
Name a pair of counteractions in the pelvis and legs in Tadasana.
Press the thighs back, release the tailbone to the floor.
Define Klesha
A mental state that clouds the mind, providing an obstacle to Purusa (there are 5).
Define Chitta.
Mind/mind-stuff
What is the root cause of suffering?
Ignorance = Avidya
Position vs. Component Parts
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.
