Final Exam Flashcards
What are the bones that make up the shoulder girdle (4) Label them
Clavicle, Scapula, Sternum, Humorous
What are the joints of the shoulder
Sternovicular joint, Acromioclavicular joint, Glenohumeral joint, Scapulocostal joint
What muscles that stabalize the rotator cuff? (SITS)
Supraspinatus, Infraspanatus, Teres Minor , Subscapularis
What are the muscles of the Scapula?
Rhomboids (major and minor) Serratus Anterior, Trapezius, Deltoid, Latissimus Dorsi, Pectoralis Major
When do you use a root rebound?
Root rebound cuing encourages expression and engagement and stability through the whole body. It creates full body awareness and activation.
What poses are root rebound cues particularly helpful?
Balancing poses that defy gravity such as hip openers, arm balances and inversions
When would you choose to demo?
Demonstrations can be used to help illuminate key actions for a complex pose or to share a particular practice technique
What is important to get across in a demo?
Your class intention and the complexity of the pose
What are universal actions?
Universal Actions are the essential muscular engagements that help to create optimal alignment in every pose
Give a universal action for medial engagement of the foot and the activation it provides
Lift your inner arches up as you…” Engages the medial arch of the foot
Provide an example of a universal paired action for the pelvic girdle and the activation it provides
Press the top of your thighs back as you lengthen your sitting bones down
pelvic tilt
Creates slight internal hip rotation
Creates space in pelvic floor
Provide an example for a universal paired action for your pelvic girdle in chair pose and what activation it offers
Press your upper inner thighs back as you lengthen your sitting bones down.
Provide an example for a universal paired action for your shoulder girdle and the activation it offers
Soften your front ribs in as you broaden through your collar bones
Creates space in upper back (serratus anterior engages)
Creates slight engagement in anterior core
Provide a universal cue for the feet
Lift your inner arches up (activates the medial arches) as you hug your ankles in (activates the lateral arches.
What is a simple action?
A unidirectional action that can not be reasonably overdone
How do you cue?
Position - Foundation
Action- Muscular engagement
Expression
What is the definition of Prana
Life Force, animating energy, spirit
What is a Nadi and what are the three primary nadis?
Nadi is an energetic channel in the subtle body.
1) Sushumna: She who is most gracious - runs along the front of the spine
2) Ida: The feminine channel: Runs to the left of thr sushumna, ends in the left nostril
3) Pingala: The masculine channel; runs to the right of the sushumna, ends in the right nostril
What is the definition of the Bandha?
The Bandha is an energetic valve to harness the flow of prana in the body. Although bandhas are related to physical actions in the body, the purpose of the bandha is to regulate prana
What are the 3 primary Bandas? When would you use them?
1) Mula Bandha: “Root lock” engaged by lifting the pelvic floor
2) Uddiyana Bandha: “Flying up” engaged my lifting the sides of the navel back and up
3) Jalandhara Bandha: “Throat lock” engaged by gathering the chin towards the sternum
Used when your intention is to activate the subtle body.87
What are the benefits of a backbend?
Offers a heart opening that can release stuck energy. They stretch the quads and hip flexors and help open up the shoulders and chest, an area where lots of us hold tension. They build strength and power in the legs, arms and back muscles.
What are the benefits of twist?
Strengthens and lengthens the muscles that protect your spine.
Alleviates back pain and tension.
Improves posture and spinal alignment.
Calms the nervous system and clears the mind.
Increases circulation.
Boosts mood.
Releases tension in the chest and opens up the lungs.
Aids in digestion.
What are the benefits of hip openers?
Release pressure on the spine
Release stored emotion
Improve blood circulation to constricted areas
Help support joints
What are the benefits of external rotation hip openers
Externally rotated hip poses allows muscles to strengthen and develop a healthy balance between active contraction and stretching. Tend to be energetically balancing
What are the benefits of standing postures?
Standing poses are great for strengthening your lower body, particularly your ankles, glutes, hamstrings, and quads. They also improve your core stability and balance, as well as your mobility and flexibility,
What are the benefits of neutral pelvis poses
A neutral pelvis provides a freer breath, more power from the core muscles and the safest position for the spine.
What is the purpose of the spine?
Provides shock absorption, Weight distribution, balance, protection
What are the curves are the spine and their directionality?
Lordotic: moves toward the front (anterior)
Kyphotic: Moves to the posterior (back)
Identify the spinal structures and the number of vertebrae in each
Cervical spine (C1-C7) (7)
Thoracic Spine (T1-T12) (12)
Lumbar Spine (L1-L5) (5)
Pelvic (Sacrum 5 and Coccyx 3) (8)
What part of the spine is important to stabilize
Lumbar and cervical spine because they are naturally in extension and have to be carful
Where is the optimal point to bend from in the spine for folds?
Thoracic spine
Name the muscles of the core
Abdominals (4)
Psoas
Multifidi
Quadratus Lumborum
Diaphragm
Pelvic floor
Name the muscles of the abdominals
Transverse abdominis (deepest layer)
Internal oblique
External oblique
Rectus Abdominus
What are the key lessons for Asana as it pertains to the knee?
1) Treat the knee as a pure joint
2) Weight in the heel in bent-knee standing postures
3) Weight in toe mound in straight postures
4) Recognize impact of foot and knee alignment in the knee
What are the parts of the feet and how many bones are in each?
Tarsals - 7
Metatarsals -5
Phalanges - 14
Provide a cue to engage:
Lateral Arch
Medial Arch
Lateral: Push in with the knife edge of your foot
Medial: Root feet into your mat
What are the 3 planes of the body?
1) Coronal (frontal) plane: separates the front (anterior) and back (posterior) of the body
2) Sagittal (longitudinal) plane: separates the left and right sides of the body
3) Transverse (axial) plane: separates the upper (superior) and lower (inferior) halves of the body
TIP: To imagine each, it’s useful to visualize a large sheet of glass that runs through your body.
Imagine the coronal (frontal) plane as a vertical sheet that runs through the side of your body, so that the sheet separates the front part of your body from the back.
Imagine the sagittal (longitudinal) plane as a vertical sheet that runs through your body from front to back, so that it divides your body into left and right sides.
Finally, imagine the axial (transverse) plane as a horizontal sheet that runs through your torso, dividing the upper and lower halves of your body.
What movements happen in the coronal plane?
Abduction: moving your limbs laterally, away from the midline of the body (e.g., lifting your leg to the side)
Adduction: moving your limbs medially, toward the midline of the body (e.g., lowering your arm down to the side of your body)
TIP: Using the glass sheet example, imagine you lift your arms out to the sides (abduction). If there was a glass sheet, your arms would glide along it, meaning you’re moving your arms along the coronal (frontal) plane.
What are the movements that happen in the saggital plane?
Flexion: bending a limb to decrease the angle at a joint (e.g., lifting a dumbbell during a bicep curl flexes the elbow)
Extension: movement that increases the angle at a joint (e.g., lifting your leg behind you when standing extends the hip joint)
Considering it’s one of the most common planes of motion, there are many exercises that move in the sagittal (longitudinal) plane. Examples include bicep curls, forward or reverse lunges, squats, deadlifts, walking, and running.
What movements happen in the transverse plane?
Movements that occur in this plane involve rotation or horizontal movement, which include:
Rotation: rotating the torso or a limb around its vertical axis (e.g., turning your head to the left or right)
Horizontal abduction: moving the arm away from the midline of the body when it’s at a 90-degree angle in front of you
Horizontal adduction: moving the arm toward the midline of the body when it’s at a 90-degree angle to the side
Besides turning your neck or slightly rotating your torso, movements in the axial (transverse) plane are less common but do play an important role in certain exercises and sports activities.
Examples of exercises in the transverse (or axial) plane include swinging a golf club or baseball bat, seated hip abduction/adduction, chest flys, seated twists, or any move that involves rotation of the torso.
What are the Anatomical direction terms? (6)
Medial: movement toward the midline of the body
Lateral: movement away from the midline of the body
Proximal: in proximity or closer to (often with reference to the center of the body or a specific extremity, i.e., the knee is proximal to the ankle)
Distal: distant or further away (often with reference to the center of the body or a specific extremity, i.e., the wrist is distal to the elbow)
Superior (cranial): upper or above
Inferior (caudal): lower or below
Anterior (ventral): front of the body
Posterior (dorsal): back of the body
What are the 3 types of yoga?
Juana (yoga of knowledge, awareness, higher-self)
Karma: (yoga of action)
Bhakti: (yoga of devotion and love)
What are the yamas listed in Patanjali’s Sutras?
There are five Yamas in total listed in Patanjali’s Sutras:
Ahimsa (non-harming or non-violence in thought, word and deed)
Satya (truthfulness)
Asteya (non-stealing)
Brahmacharya (celibacy or ‘right use of energy’)
Aparigraha (non-greed or non-hoarding)
What is a dosha and what are these?
A dosha is vital energy. It consists of:
Vata = Ether + Air
Pitta= Fire + Water
Kapha = Earth + Water
Everyone is a combination of at least 2 of these.
What are the component parts for half moon?
External Rotation of the hip
Hamstring stretch
Aductor opening (interior of leg)
Quad Strengthening
Balance - Feet and ankles
Open Chest - Scapular stabilization
What are the component parts of dancers pose
Neutal hip and midline
Thoracic extension
Shoulder flexion and external rotation
Hip flexor strength
Core
Hamstring back leg
Front leg open hamstring
What are the component parts of Bow pose?
Neutral hips and midline
thoracic extension
Shoulder extension and external rotation
Open hip flexors
Core
Handstand component parts
Neutral hips
hamstring
Scapular stability
shoulder flexion and external rotation
core
What is a miniscus
The meniscus is a fibrocartilage disc in the knee joint, separating the thigh (femur) and shin (tibia) bones. It aids with rotational stability of the ACL and acts as a shock absorber when walking, running and jumping. Occasionally, the meniscus can suffer injury in the form of a tear caused by twisting on a slightly flexed knee.
What is the meaning of hatha yoga
It means now yoga begins.
What is a paired diagonal action for warrior 2?
Root the inner foot down (eversion) as you wrap your right sitting bone under (external rotation)
What is a diagonal action for down dog?
Root the inner edge of your hand down as you wrap your outer arm in.
What is Juana yoga?
The yoga of knowledge and self-realization.
What is a universal action
the essential muscular engagements that help to create optimal alignment in every pose
Sun salutation sequence and breath
01) Steps to do Sun Salutation A:
02) Standing Mountain Pose — Tadasana
03) Inhale : Upward Salute — Urdhva Hastasana
04) Exhale: Standing Forward Fold — Uttanasana
05) Inhale: Half Standing Forward Fold — Ardha Uttanasana
06) Exhale: Four-Limbed Staff Pose — Chaturanga Dandasana
07) Inhale: Upward-Facing Dog Pose — Urdhva Mukha Svanasana
08) Exhale: Downward-Facing Dog Pose — Adho Mukha Svanasana
09) Inhale: Half Standing Forward Fold — Ardha Uttanasana
10) Exhale Standing Forward Fold — Uttanasana
11) Inhale Upward Salute — Urdhva Hastasana
12) Mountain Pose — Tadasana
What are the differences between sequencing Hatha and Vinyasana?
Hatha: Room temperature, Long holds (focus on alignment), no use of sun salutations, few transitions,
Use of props is common, optional music, pranyama and meditation happen at the start and end of class
Vinyasa: Temp is warm, fast linked poses, shorter holds, use of sun salutations, minimal use of props, uses music, use of ujjai breath throughout
What’s the benefit of linking poses with like poses?
It offers smoother transitions between poses. You should consider poses with the same hip position or foundation
WHAT IS PRANYAMA AND WHEN IS IT USED
Pranayama is the practice of regulating the breath in order to direct prana to the subtle body.
A breath focused meditation is intended to control the mind by focusing it on the breath
The purpose of pranyama is to direct the flow of prana.
Name two demonstration types and when you’d use them.
when there’s a specific technique or complex pose that warrants a demo.
Paused demonstration or Simultaneous demonstration - consider -
Complexity of the pose
Class level, Class style
Level of student
amount of time you have
class intention the style of class
Name two types of meditation
Object (sensory object to focus on) and open awareness meditation (invited to focus on the open space behind consciousness
What is Ahimsa
First of the 5 yamas of non-violence.
What are the benefits of back bends, inversions, active hip openeres and neutral standing poses.
Neutral Standing poses: Are generally accessible, strengthens and opens the body and prepares the body for more complex poses such as inversions
Back bends: Combats the effects of a sedentary lifestyle ,Opens the chest, moves the thorasic spine towards extension, lengthen the hip flex ors and open the shoulders. Release trapped energy.
Inversions: Heating - energizing poses that require upper body strength to fight gravity
Cooling- do not defy gravity and require less strength
Increase blood circulation and lymphatic drainage to help deliver oxygen and nutrients throughout the body and remove waste products
Active hip openers: Uses gravity to open the hips and offer a deep stretch
What are the parts of the foot?
Tarsals (7), Metatarsals (5) and phalanges (14)
What are the parts of the hands?
Carpals (8) Metacarples (5), Phalanges (14)
What are the main parts and joints of the knee?
What are we trying to protect?
Tibia, Fibula, Patella, Femur (bones)
Medial (MCL) & lateral ligaments (LCL) (side to side)
Anterior Cruciate Ligament (ACL) and Posterior cruciate ligament (PCL)
We are trying to protect the knee from twisting and jamming the joints and hyperextension
What bones and muscles, joints makes up the pelvic girdle?
Bones: Pelvis, Femur Llium, Ischium, Pubis
Joint :(SI) Sacroiliac Joint
Muscles: Psoas, Hamstrings, Adductors, Abductors
What are the main parts of the nervous system and what do they influence?
Parasympathetic Nervous Syestem (Rest and digest)
Sypatahetic Nervous System (Fight or flight)
Enteric Nervous system (The brain of the Gut) - Digestive
Warrior two Diagonal Cue:
Press your inner foot down as you wrap your sitting bone under
Cresent high lunge diagonal cue:
Press your inner heel down as you pull the outer right hip back
When do you use different types of pranyama?
Activating and cooling used at the start or end of the class
