Mid term Flashcards
0
Q
The translation of ??? to an ??? Is the heart of teaching yoga.
A
Subjective Experience
Objective Concept
1
Q
What are the three stages of learning?
A
Listening
Reflecting
Experiencing
2
Q
The yoga sutras say that “Asana must abide by the rule of ???? and ???
Bonus say in Sanskrit
A
Steadiness
Ease
Sthiram
Sukham
3
Q
What are the five Koshas in Sanskrit?
A
Annamaya Pranomaya Manamaya Vijnanamaya Anandamaya
4
Q
What are the koshas in English?
A
The food body The pranic body The mental body The psychic body The bliss body
5
Q
What is the wisdom method therapeutic approach??
A
Recognition of the outer and inner form Energy of the breath Inward directed focus Directed transformation Integration
6
Q
The vinyasa practice uses the foundation of sequencing approach of ??? and ???
A
Pose
Counter pose
7
Q
What are the primary pose categories?
Bonus: list the counterposes
A
Arm balance inversions--backbends Core---backbends Seated---depends on the secondary pose Backbends--forward bends Forward bends--backbends Standing--hip opening Assymetrical balances--opposite side hip opening Hip openers-- standing, opposite side
8
Q
Name the poses of the traditional sun salutation.
A
Mountain--Tadasana Extended Mountain--Utthita Tadasana Forward Fold--Uttanasana Low Lunge--Anjaneyasana Downward dog--Adho Mukha Svanasana Low Plank--Chaturanga Dandasana Cobra--Bhujangasana
9
Q
What are the primary elements of the wisdom method sequencing template?
A
Greeting and class theme Warm ups Namaskars Standing pose flows Backbends Strong inversions and arm balances Hip opening and forward folds Seated poses and gentle inversions Relaxation Meditation and Pranayama
10
Q
Name the primary curves of the spine.
A
Thoracic
Sacral
11
Q
Name the secondary curves as the spine.
A
Cervical
Lombar
12
Q
Name the major movements of the spine.
A
Flex ion
Extension
Axial rotation (twisting)
Lateral flexion (side bending)
13
Q
What is the most vulnerable region of the spine?
Bonus: Why?
A
Cervical and Lumbar
The cervical spine supports the head and is a major threat if injured. Trauma can cause respiratory arrest.
The lumbar because it has the least structural support and endures the most strain.
14
Q
What are the major planes of movement in the physical body??
A
Sagittal
Coronal
Transverse
15
Q
What are the main movements in the Sagittal plain?
A
Flexion
Extension
16
Q
What are the main movements in the coronal plane?
A
Abduction-Away from the midline
Adduction-Bring into the midline
17
Q
What are the main movements in the transverse plane?
A
Lateral rotation
Medial rotation
18
Q
What are the three types of muscle contraction??
A
Eccentric
Concentric
Isometric
19
Q
Why is Fascia important??
A
Fascia gives our body its unique architecture.
Fascia helps us to transfer energy through the musculoskeletal system in an uninterrupted flow
Fascia has an amazing capacity to restore and release kinetic energy
20
Q
How do prana and apana work in the asanas?
A
The prana provides lift and the apana pulls down providing axial extension in the spine.
21
Q
What are the major muscles of respiration?
A
Internal intercostal, external intercostal, diaphragm, sternocleidomastoid, pectoralis minor, pelvic floor muscles, all of the abs.
22
Q
Define yoga
A
The yoking together of body, mind and spirit
23
Q
What are the main types of yoga?
A
Raja Yoga. Kings yoga Hatha yoga. Ha/sun Tha/moon Bhakti yoga. Devotion Karma yoga. Action Jnana yoga. Wisdom
24
What are the 4 books of the yoga sutras?
Samadhi Pada
Sadhana Pada
Vibhuti Pada
Kaivalya Pada
25
Who wrote the yoga sutras?
Patanjyali
26
What is the classic eight fold path?
```
Yama
Niyama
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
```
27
What are the five Yamas?
```
Ahimsa. Compassion nonviolence
Satya. Truthfulness
Asteya. Nonstealing. Honesty.
Brahmacharya. Moderation, Balance
APARIGRAHA nonhoarding
```
28
What are the five niyamas?
```
Sauca. Purity, cleanliness
Santosha. Contentment
Tapas. Zeal
Svadhyaya. Self study
Isvara-pranidhana. Devotion to a higher .
```
29
What is prana??
The vital force. "Chi". Breath of life.
30
What is apana??
The life force governing expulsion activity.
31
How do prana and apana work in pranayama?
Pranayama is controlling the inhale and the exhale to provide the vital force.
32
Define Pranayama.
Yogic breath awareness to help control ones vital force.
33
What are the four components of pranayama?
Control of inhalation
Control of exhalation
Retention: Holding in the inhale
Holding out the exhale
34
Define and describe how to perform the yogic breath.
Yogic breath is an equal inhale and exhale.
Start by inhaling to a count of four so that the beginning, middle and end are even. Then repeat on the exhale. When this seems even try to go for a count or two longer until the inhale and exhale are even and comfortable.
35
What are the benefits of yogic breath?
Releases acute and chronic muscular tensions around the heart and digestive organs.
Helps sufferers of respiratory illnesses such as asthma and emphysema to overcome the fear of shortness of breath. It actually increases lung capacity.
Encourages proper nervous stimulus to the cardio-vascular system
Dramatically reduces emotional and nervous anxiety
Improves detoxification through increased exchange of carbon dioxide and oxygen
Amplifies the auto immune system by increased distribution of energy to the endocrine system
Calms the mind and integrates the mental / physical balance.
36
Define and describe how to perform Ujjayi pranayama.
This is a complete yogic breath where the throat is slightly constricted where the inhale is slightly longer than the exhale.
37
What does Ujjayi mean in Sanskrit?
Victorious Breath
38
What are the benefits of Ujjayi??
Strengthens the diaphragm. It is a heating, focusing and centering breath. Increase energy, focus and lung capacity.
39
What are the contradictions of Ujjayi?
High blood pressure should use a slower breath.
40
Define and describe how to perform Bhastrka pranayama.
Bhastrika is an active inhale followed by an active exhale.
| The diaphragm draws in the breath energetically and expels it with equal force. The lungs fill in all four directions.
41
What does bhastrika mean in sanskrit??
Bellows
42
Wgat are the benefits of bhastrika.
Extremely energizing breath especially fir the abdominal organs including the digestive track. It also cleanses the sinuses, clears the head, and encourages the feeling of exhilaration.
43
What are the contradictions of bhastrika?
Pregnancy, high or low blood pressure, glaucoma, and inner ear issues.
44
Define and describe how to perform kapala bhati pranayama.
Kapalabhati is an active inhale and a passive exhale.
We use the abdominal musculature to rapidly pump the breath out on the exhale, the pressure differential creates a passive inhale.
45
What does Kapala bhati mean in Sanscrit?
Shining skull breath
46
What are the benefits of kapala bhati?
Energizing breath that invigorates the abdominal organs, clears the sinuses, clears the head and encourages a feeling of exhileration.
47
What are the contrdictions if Kapala bhati?
Pregnancy, high or low blood pressure, glaucoma and inner ear issues.
48
Describe the function structure and action of the diaphragm.
The diaphragm is a parachute shaped muscle extending along the bottom of your rib cage. The diagraphm basically seperates the bottom part of your body (abdominal cavity) from the top part (thoracic cavity) of your body. Diaphragms are helpful for breathing and respiration
49
What does it mean to step into the teachers seat??
Teaching yoga is service and giving by managing our own energy doing our inner work and living a yoga lifestyle with daily practice and self awareness from self study.
50
Explain how the concepts of sthiram & sukham work together in the asanas.
Poses (asanas) should be strong, firm and steady (sthiram) but done with ease, delight and joy
51
In Virabadhrasana 2, the front thigh is rotating which way???
Externally
52
In Virabadhrasana 1, the back thigh is rotating which direction??
Internally
53
In Bhujangasana, both thighs are rotating in which direction??
Internally
54
7) In Adho Mukha Svanasana, the upper arms are rotating _____________ and the forearms
Internally
| Externally
55
What is the main function of the sacrum?
To connect the upper body with the lower body.
56
What is meant by the statement “the pelvis is the mother of all movement” and how can we incorporate that principle into our teaching?
The pelvis is the foundation of the spine. The health of the pelvis affects the health of the spine. It is imperative we align the pelvis in all postures as it forms the foundation of the spine.
57
What is meant by this statement “never sacrifice the axial skeleton for the appendicular skeleton” and how can we incorporate that principle into our teaching?
The axial skeleton is comprised of the most vital parts of the body. The appendicular skeleton are our extremities and their points of attachment. We not should let our students get their arms and legs in positions that are compromising their backbones head or hips.
58
Name the 3 bandhas & how to engage them
Jalandhara bandha. Chin lock.
Engaged by drawing the chin toward the chest
Uddiyanna bandha. Naval lock
Engaged by pulling the naval towards the heart
Mula bandha. Root lock
Engagement of the perineal and pubococcygeal muscles. "Squeeze everything"
59
In Utthita Trikonasana, which bandha(s) is (are) engaged?
All three. The mula bandha protects the lumbar and sacroiliac while the uddiyanna and jalandhara bandhas support the thoracic and cervical spines and promote length.
60
True or False: if you just keep practicing asana, you'll be able to do every pose.
False
61
True or False: teaching from the mat is a good way to teach your class.
False, you can't keep an eye on your students to prevent injury
62
True or False: Cobra pose is a forward fold
False. Its a backbend
63
In upward dog pose, the spine is in .....?
Extension
64
True or False: Everyone can do every pranayama
False. Certain contradictions limit everyone from doing every pranayama.
65
What are the contraindications for the Twisting category of poses?
Pregnancy
Soon after surgery
Chronic hip knee or shoulder injuries
66
What are the chakras?
Seven wheels or centers where the main energetic channels of the body intersect
67
Name the seven chakras
```
Root chakra. Muldhara
Sacral chakra. Svadhishthana
Solar chakra. Manipura
Heart chakra. Anahata
Throat chakra. Vishuddha
Third eye chakra. Ajna
Crown chakra. Sahasrara
```
68
73) What are the prana vayus?
How life force (wind) moves through the body.
69
74) Name the prana vayus.
Prana vayu. Element is Air
Apans vayu. Earth
Udana vayu. Ether (space or emptiness
Samana vayu. Fire
Vyana vayu. Water
70
Describe how the prana vayus work in the asana.
Vayus create balance within the pose working together to create a particular Muscular action or energetic quality within the pose.
71
Give three cues for Table pose.
```
Wrists under elbows under shoulders
Knees under hips and hip width apart
Press tail bone to the back wall
Press the crown of the head toward the front wall
Neck and spine neutral
Press your palms Flat on the floor
```
72
What are the benefits of Table pose?
Helps lengthen and realign the spine
73
What are the contraindications?
Recent or chronic injury to the wrist or knees
74
Give three cues for Cat pose
Exhale and tuck the tale one under
Round the spine
Let the head drop
Drop the shoulders away from the ears
75
Give three cues for Plank pose
```
Spread finger wide apart
Middle finger pointing forward
Tuck the tail bone
Hips legs and torso in alignment
Crown of the head forward
Toes tucked
Heels back
```
76
What are the benefits of Plank?
Builds upper and core body strength
Lengthens the spine
Strengthens low back muscles
77
What poses prepare the body for Plank?
Standing forward fold
Downward dog
High lunge
78
Give three cues for Chaturanga pose
```
Spread finger wide apart
Middle finger pointing forward
Exhale and lower to the floor
Tuck the tail bone
Hips legs and torso in alignment
Crown of the head forward
Toes tucked
Heels back
```
79
4) What are the benefits of Chaturanga?
builds upper and core body strength
| Lengthens the spine and strengthens lower back
80
What are the contraindications for Chaturanga?
recent or chronic injuries to the arms back or shoulders
| Pregnant
81
What poses prepare the body for Chaturanga?
Plank
| Standing forward fold, high lunge
82
Give three cues for Cobra pose.
```
Engage mula bandha
Press the pubic bone into the floor
Elbows close to sides
shoulders away from ears
Press chest forward
```
83
What are the benefits of Cobra pose?
Opens the chest
Strengthens the core
Spinal alignment
Invigorates the kidneys and nervous system
84
What are the contraindications of Cobra pose?
Injury to the back, arms or shoulders.
Pregnancy
Recent abdominal surgery
85
What poses prepare the body for Cobra pose?
Plank or child's pose
86
Give three cues for Warrior 2.
Reach out through the fingertips
Hip points toward side wall
Relax shoulders away from ears
Look out over middle fingers
87
What are the benefits of Warrior 2?
Strengthen legs
Opens hips and chest
Develops balance
88
What are the contraindications of Warrior 2?
Recent or chronic injury to the hips knees or shoulders
89
What poses prepare the body for Warrior 2?
Starfish, mountain, warrior 1
90
Give three cues for Warrior 1 - your choice.
```
Ground through the feet
Hip points towards front wall and level
Inhale arms overhead
Palms facing each other
Relax the shoulders
Keep the chest lifted
Press the crown of the head upward
```
91
What are the benefits of Warrior 1?
Strengthens the legs
Opens the hips and chest
Stretches the arms and legs
Balance and groundedness
92
What are the contraindications of Warrior 1?
Recent or chronic injury to hips knees back or shoulders.
93
What poses prepare the body for Warrior 1
High lunge
Mountain
Warrior 2
94
What are the three doshas?
Kapha
Pitta
Vata
95
How do the three doshas work in the body?
Vata is responsible for movement
Pitta is responsible for digestion
Kapha is responsible for structure
Despite the specificity of each Dosha, each Dosha is involved in all bodily function.
96
How can we use the knowledge of our own dosha (prakriti) to tailor our personal practice?
It helps us to discover what yoga our body truly needs to restore balance and manage our own energy.
