knowledge survey

Question 1

1. a) Define Yoga b) what does yoga mean to you?

Answer 1

a) to unify, unite, or bring together as one
b) the mindful application of both mental & physical exercises & lifestyle choices to alleviate the discomfort & suffering in our human lives both spiritually and metaphysically during our journey on this earth.

Question 2

2. Being sure to include the Samkhya Yoga Philosophy model, please explain why yoga is not a religion.

Answer 2

Both Samkya + Yoga philosophize the open interpretation of the concept of “God” & each maintains that our existence is more or less defined by the foundational existence of both Purusa (pure conscious) & Prakriti (pure form) & the importance of their different relationships in various contexts of existence. Yoga embodies the practice of reaching the highest form of self without requiring the religiously dogmatic route of worshiping deities because its left the yogi as a personal choice. Both philosphies believe the highest form of self” is the literal reference of “God” rather than the alternately theistic systems of belief deeming “God” to mean a supreme being &/or founder of a religiously governed set of beliefs; basically “God” is optional in our practice of Yoga & the choice is determine by our individualistic “Purusa’s” (pure consciousness).

Question 3

3. where does the Darshana of Yoga come from?

Answer 3

Darsana of Yoga is derived from principles translated out of an ancien informational text called the Vedas that delineate 6 different philosophical systems or teachings with similar concepts. (of these 6, Both Yoga & Samkya philosophy are sisters because theyre the only dualistic philosophical set of beliefs validating the concept that active worship of “God” as an external deity is subjectively interpretable & totally optional.

Question 4

4. what is THE YOGA SUTRAS of PATANJALi?

Answer 4

195 practical aphorisms (or applicable tools) to explain & implement the dharsana of Yoga establishing a holistically comprehensive guide to the beliefs, practices, benefits, goals, importance, complexities, and purposes of the many different forms of yoga .(AKA the “workbook”)

Question 5

5. What does “HATHA” mean?

Answer 5

*HA=sun/heat THA-moon/cool

*breath&body practice

*general term for all types of Yoga practicing physical mastery as a means of attaining spiritual perfection ( defined as withdrawal of the mind from external objects guiding the focus inward towards our inner bliss)

Question 6

List the 8 limbs of Yoga & a very brief decription of each:

Answer 6

8 LIMBED PATH OF ASTANGA YOGA consists of the:
YAMAS- restraints applicable to our relationship with the outside world; universal morality & conscientious awareness.
NIYAMAS- tangible practices & lifestyle guidelines for our inner world & relationship with & to one-self; rules for personal observances.
ASANA-“seat” or “establish ones body in such a manner”; physical postures traditionally obtained through a guru (teacher) optimizing boh stirrha & sukha (firmness & ease) to help maintain our inner balance (sattva).
PRANAYAMA- breathe awareness & breathing techniques intended to connect our bodies & our minds guiding the focus from the outer world to our internal functions & eventually, our highest consciousness.
PRATYARANA- sensory control; exercising authority of the mind over the physical senses by practicing non-attachment to senory distractions.
DHARANA- immovable concentration of the mind; creating conditions for the mind to focus in one direction instead of in many; directing the minds focal point to one object or intention.
DHYANA-profound or prolonged meditation on chosen object with intention of knowing truth about it & seeking absorption with it called:
SAMADHI-final state of true absorption brought to fruition by simultaneously mastering & applying the other 7 limbs in everything we can which eventually & only after prolonged & devoted practice, can help us become immersed in a naturally, joyfully & fully present manner executing our intention.

Question 7

List the 5 YAMAS & very bref description of each.

Answer 7

AHIMSA- universal kindness & compassion
SATYA-commitment to truthfulness (within appropriate guidelines established by prior observance of AHIMSA)
ASTEYA- not taking anything that has not been freely given or is not yours to have
BRAHMACHARYA-moderation of everything esp. distractions off our path; responsible behavior respecting the direction of our goal & encouraging moving towards the truth always
APARIGRAHA- non-attachment in the form of taking only what is necessary, and not taking advantage of anything (person or situation)

Question 8

List the 5 NIYAMAS & a very brief decription of each.

Answer 8

SAUCHA-purity & cleanliness of both mind & body (physical processes both inside & out as well as our mentality via thoughts, intentions, desires & expressions)
SANTOSHA- modesty; cutivating contentment to accept whatever happens & fulfillment with what we are & what we have as is instead of coveting what we do NOT already have or what we ARE not already
TAPAS-to literally heat & cleanse body (detox or purify) by applying disciplined use of our energy directed towards self & our transformation from this state to the highest consciousness.
SVADHYAYA- intentionally cultivating a wiser consciousness by examining ourselves in an unbiased or self reflective manner with the intention of improving ourselves.
ISHVARA PRANIDHANA- surrendering & honoring that there is some omnipresent connecting force larger than ourselves that is guiding and directing us all; surrendering ones attitude to the embodiment of the “serenity prayer” concept

Question 9

Briefly describe the agni/prana/mala model.

Answer 9

use of breathe during asana to burn up undigested experiences (samskaras) in order to clean the smudged filters (Prakriti) which then allows us to clearly see our true-selves (Purusa)

Question 10

How do you utilize the breath in twists?

Answer 10

during our INHALE= we lift & lengthen; then we use our EXHALE= deepen our twist

Question 11

List 3 considerations when practicing backbends?

Answer 11

warm up prior to backbend asanas by physically

*generating heat while making sure to include *thigh stretches & *shoulder openers

Question 12

What are at least 3 ways Sun Salute A can be modified to make it easier?

Answer 12

bending the knees in D.Dog, Uttanasana,

knees to floor in Plank & Chaturanga,

a wider placement of the feet (in every asana with grounded feet),

substituting a cow/cat transition in place of the plank/chaturanga vinyasa.

Question 13

What is ujjayi pranayama and how would you teach it?

Answer 13

-A yogic breathing exercise aimed at mindfully executing & regulating the inhales/exhales which results in extension of vitality. (prana=life force ayama=extension, to draw out or lengthen)
**To teach ujjaiya breath, instruct students to begin with an open mouth & practice the action of “fogging up a glass” to gently constrict throat; for conveying the rhythm & pace, practice a slow-motion “surprise! sound” & apply both simultaneously to achieve the subtle noise similar to the sound of the ocean that is accompanied with the slow & lengthened “throat constricted breathing” = Ujjaiya

Question 14

Name and describe one other pranayama technique besides ujjayi.

Answer 14

1. Nadi Shodhana- the alternate-nostril breathing which utilizes the fingers over the third eye with certain fingertips pressing against specific nostril passageways alternating the flow of air through one side while restricting the other side during inhale/exhale repetitions.
   2- Kapalabati- “shiny skull breathe” or “breathe of fire” is a technique which utilizes the aggressive action of quickly contracting the belly button towards the spine repeatedly during the exhale.

Question 15

List each Chakra (English name is fine), the associated element, sound, color and the main function of that chakra.

Answer 15

1= “Muladhara” Root Chakra
- Earth - “LAM” - Red
-grounds us to earth providing stability &
governs survival mechanisms of the body
2= “Swadhishtana” Sacral Chakra
- Water - “VAM” - Orange
-defines sense of self& awareness of others, cultivating creativity, relationships of all kinds, fertility, & sensuality
3= “Manipura” Solar Plexus Chakra
-Fire - “RAM” - Yellow
-distributes physical energy, personal power, will, confidence, sense of fulfillment.
4= “Anahata” Heart Chakra
-Air - “YAM” Green
-source of true self providing capacity for unconditional love, affection, devotion, compassion, etc; integrates the lower & higher energies of body
5= “Vissudha” Throat Chakra
-Ether/Sound - “HAM” - Light Blue
-center for self expression, communication, creative expression of sound
6= “Ajna” Third Eye Chakra
-Light - “AM” - Indigo
-source of intuitiutive knowledge & spiritual visualization, perception, wisdom, imagination & self mastery.
7= “Sahasrara” Crown Chakra
-space/ether - “OM” - Violet
-connection & unification of spiritual energy with divine energy; manifests our highest form of consciousness through enlightenment

Question 16

what does vinyasa mean?

Answer 16

A special arrangement of parts; progressively selected poses practiced in succession connected in motion by the inhale & exhale.

Question 17

List the 3 bandhas and their associated area of the body.

Answer 17

Jhalandara Bandha - chin
Uddiyana Bandha - Abdomen
Mula Bandha - Root

Question 18

List the 5 Mayas and the related function associated with each Maya.

Answer 18

1. Anamaya - physical layer manifested through body awareness & connection
   
   2. pranamaya kosha—the breath or life-force layer sustaining vitalitity
   3. manomaya kosha—the mental layer comprised of expression of thought and awareness
   4. vijanamaya kosha—the wisdom body consisting of our intelligence; comes alive w/ the integration of mind & body layers through self reflection; preferential differences defining our individuality
      anandamaya kosha—the bliss body accessed by the witness becoming the experience its witnessing

Question 19

List at least 3 contraindications for Pregnancy:

Answer 19

• closed twists or un-modified arm balances that either compress the womb and/or stretch the abdomen
• any practice encouraging high temperature environments &/or very heated practice conditions
• inversions during weeks 10-13 (and any inexperienced attempt at inversions period)
• destablizing sacrum through a deep hip opener like “pidgeon” or poses focused primarily on backbending
• core engagement poses like navasana (boat)

Question 20

. What do you say if a student asks you something you don’t know the answer to.

Answer 20

respond truthfully & offer to find out for the through your own teacher, educational materials, or otherwise appropriately informed source

Question 21

Why are counter poses necessary?

Answer 21

to counterbalance the action of the first asana with a less intense & milder asana which allows the body to attain a sattvic state regarding both the physical and energetic effects of each asana; (Pratikriyasana=the principle of following an asana with it’s compliment; to bring sattva or balance physically by countering one asana’s effect with an opposingly effective & gentler asana.)

Question 22

Describe the goal state of each asana posture.

Answer 22

While practicing, we are aiming to maintain steadfast alertness of sthira in sattvic proportion to the comfortable lightness of sukha for a duration of time holding each asana.

Question 23

Please explain what you learned about anatomy that stands out the most to you and why.

Answer 23

The primarily forthcoming concept that comes to mind for me was when he showed each of us how to access the psoas tangible which is a critically important (& huge!) powerhouse muscle thats actually totally vulnerable & protected fiercely by many mid- & lower body muscles & organs; it was every bit as emotional, awkward, intense, & educational as he described it would be when he guided us through feeling our psoas with our fingertips. From a more educational aspect, I was holistically impacted in a positive way by exploring in depth the muscle relationships and the groupings by body part & i say this because as i practice with more consistency I am able to appreciate individually & isolate the parts & their movement seperately in my body as they tighten, tone, define, and strengthen holistically. I am able to not just visually point out the aesthetic detail of developing everything together but im able to isolate and identify the components of my muscles while actively using certain groups & parts.

Question 24

Please list the 3 gunas and give a description of each.

Answer 24

1. RAJAS - fiery, racing, restless state of mind embodied by agitation & induces action
   
   2. TAMAS- heaviness & slowness in feeling & decision opposite of rajastic state of mind it is fixed & immobile, or stuck.
   3. SATTVA-the state absent of the other two gunas predominance representing white light, transparency, the only clarity & leads to a reduction of dukha.

Question 25

Why do we do restorative yoga?

Answer 25

to balance the nervous system & the edocrine (glandular) system by activating our PNS (parasympathetic nervous system) & quieting our sympathetic NS (fight, flight, or freeze instinct); to rest in a way that reduces stress & remains with us off the mat

Question 26

Name 1 restorative pose and describe how you would set it up.

Answer 26

“viparita karani” or “legs up the wall”
place bolster mat distance from wall to support sacrum with a folded blanket perpendicular forming a “T; lying on back, lift pelvis ononto bolster then scoot butt up to the wall keeping the bolster underneath the sacrum & adjusting props & position until comfortably supported & fully inverted.
*(duration may vary with class)

Question 27

What are 3 restorative Savasana modifications?

Answer 27

-lifting wrists above elbows (activates PNS)
-legs up the wall either on an open blanket, bolster under sacrum, or “instant maui” with chair.
-face down ( blanket folded underneath abdomen. & option of holding the elbows over head while resting face on forearms.)
-on side in fetal position instead of on the back
palms facing down on the mat or palms down on torso (at the tummy or the heart)

Question 28

What is a ritual?

Answer 28

a set of actions performed consciously with devotion and intention to receive & retain prana.

Question 29

How can a ritual help contain prana?

Answer 29

• setting the space
• calling the energy
• devotion
• closing the space

Question 30

Create and describe a ritual for yourself using practices learned in teacher training.

Question 31

List the 5 Principles of Alignment

Answer 31

THE 5 UPA’s:
1. set the foundation/be open to grace
2. muscular energy
3. inner spiral
4. outer spiral
organic extension

Question 32

the foundation of any pose is defined by the parts of the body that are in contact with the _____?

Answer 32

the foundation of any pose is defined by the parts of the body that are in contact with the EARTH

Question 33

35. A wider foundation will give the pose more ________, a smaller foundation will give the pose more __________.

Answer 33

35. A wider foundation will give the pose more FREEDOM; a smaller foundation will give the pose more STABILITY

Question 34

The 3 possible focal points are core of the __________, bottom of the ___________, center of the upper _____________.

Answer 34

The 3 possible focal points are core of the PELVIS bottom of the HEART, & center of the upper PALATE

Question 35

Pressing the thighs back occurs more naturally in __________________. (what category of poses)

Answer 35

Pressing the thighs back occurs more naturally in FORWARD FOLDS

Question 36

Scooping the tailbone occurs more naturally in ________________. (what category of poses)

Answer 36

Scooping the tailbone occurs more naturally in BACKBENDS

Question 37

Take a deep breath into your heart center is ______________________.

Answer 37

Take a deep breath into your heart center is OPEN TO GRACE.

Question 38

Please name each Ayurvedic Dosha and the elements that make them up.

Question 39

Please list at least three qualities of each dosha.

Answer 39

PITTA:

• TRANSFORMATIVE, PEETRATING FORCE
• THAT WHICH PIERCES OR RADIATES
• hot -sharp -oily -light
• acidic -moving -liquidy

VATA:

• CHANGEABLE, MOVING FORCE
• THAT WHICH MOVES BEFORE OTHERS
• mobile -light -subtle -dry -rough -cold

KAPHA:

• ENDURING, BINDING FORCE
• THAT WHICH REMAINS CONSTANT
• moist -heavy -cold -stable -dull -static