Midterm

Question 1

Tadasana

Answer 1

(Mountain Pose)
Standing with feet hip distance* apart and parallel. Distribute weight evenly between the four
corners of the feet. Energetically draw shins and thighs towards the midline. Shoulders back
and down, slight retraction of shoulder blades. Palms at sides reaching through fingers. Chin
parallel to the ground with ears stacked over shoulders.
Benefits
Improves posture, aligns the spinal column. Intended to bring awareness inwards, grounding &
centering posture.

Question 2

Urdhva Hastasana

Answer 2

Upward facing hand pose
From Tadasana, arms reach up, biceps to line with ears. Spread the fingers wide, while
reaching up through finger tips. Keep the neck long, gaze up towards the thumbs. Core*
engaged.
Benefits
Improves posture, aligns the spinal column. Strengthens shoulders, improves ROM*.

Question 3

Uttanasana

Answer 3

Standing Forward Bend
From Urdhva Hastasana, lead with the heart, tip from the pelvis, folding forward, bending the
knees so the torso can rest on the thighs. Hands to the ground. Press down through big toe
mounds to lift the seat (keeping the connection of torso and thighs). Engage abdominal
muscles, energetically draw thighs to midline, relax the neck.
Benefits
Calming posture, relieves stress, reduces fatigue and anxiety. Aids in digestion and elimination,
stimulates kidneys and liver. Stretches back body (calves, hamstrings, back). Calming inversion.

Question 4

Ardha Uttanasana

Answer 4

From Uttanasana, pull chest forward, so the back is parallel to the floor. Lengthen the sides of
the waist by pulling sternum away from hips. Tone muscles of the abdomen. Hands to
shins/floor as shoulders shrug away from ears. Neck is long with gaze to top of mat.
Benefits
Strengthens muscles of the back and tones abdomen. Stretches hamstrings and calves while
toning quadriceps.

Question 5

Plankasana/Utthita Chatarunga Dandasana

Answer 5

Plank pose
From Adho Mukha Svanasana/Ardha Uttanasana. Draw torso forward stacking shoulders over
wrists. Press into hands, slide shoulders onto your back. Energetically squeeze forearms
towards each other. Lift and tone abdominal muscles. Heels stack over big toe mounds, lift
inner thighs up. Keep neck long with gaze to top of mat.
Benefits
Strengthens wrists, arms, shoulders, abdominals, spinal column, legs and feet. Improves focus
and concentration.

Question 6

Chatarunga Dandasana

Answer 6

4 Limbed Staff Pose
From Plankasana, pull chest forwards. Bend elbows to 90-degree angle. Elbows stack over
wrists, energetically squeezing elbows towards each other. Shoulders to height of elbows, and
away from ears. Neck is long with gaze looking down. Core and legs engaged, lifting from inner
thighs.
Benefits
Builds upper body strength by strengthening wrists, arms, shoulders, and core. Strengthens
legs and back. Important posture in Surya Namaskars.

Question 7

Urdhva Mukha Svanasana

Answer 7

Upward facing dog
From Chatarunga Dandasana, shoulders stack over wrists, fingers spread wide, press into the
palms. With arms, pull chest forwards. Retract shoulder blades. Legs engaged (and lifted)
with shoelace parts of feet on floor. Glutes engaged. Keeping neck long, gaze upwards.
Benefits
Opens chest and shoulders, strengthens wrists, triceps and backs of shoulders. Stretches tops
of feet, front of pelvis, and abdominals. Engages adductors.

Question 8

Adho Mukha Svanasana

Answer 8

Downward facing dog
Inverted V. Hands shoulder distance* apart, fingers spread wide. Broaden the upper back,
externally rotating shoulders slightly. Keep the neck long as the gaze travels between the
thighs. Hinge from the hips, engage the abdominals, pressing heart towards shins. Feet hip
distance apart*, engage quads and press heels towards the ground.
Benefits
Stretches backbody (feet, ankles, calves, hamstrings). Strengthens wrists, arms, shoulders,
back. Creates space between vertebrae. Restorative and invigorating. Said to relieve
headache, insomnia, and fatigue.

Question 9

Anjaneyasana

Answer 9

Crescent Lunge pose
From Adho Mukha Svanasana, plant right foot between palms, stacking knee on top of ankle.
Place left knee on ground, toes tucked*. Square the hips forward (left hip forward, right hip
back). Arms up, biceps line with ears, reaching through fingertips. Keep neck long, gaze
upwards. Inhale lift the chest, exhale lean the torso back.
Benefits
Strengthens hamstrings, glutes, quadriceps, hip flexors, muscles of the back. Stretches
quadriceps, hipflexors, abdominals. Opens chest and shoulders. Energizing posture.

Question 10

Virabhadrasana D

Answer 10

Warrior 4
Feet 4-5’ apart, and hip distance. Toes, knees, and hips point forwards. Back heel stacks over
ankle. Pull outer edge of left hip forward and outer edge of right hip back. Squeeze inner
thighs towards each other. Front knee bent, knee stacks over ankle and energetically press
knee to pinky toe side of foot. Abdominals engaged. Arms up, biceps to line with ears. Keep
neck long as gaze travels to between the hands.
Benefits
Stretches fronts of shoulders, upper back, abdominals, hip flexor and calf of back leg.
Strengthens lower back, and front leg

Question 11

Parsvottanasana

Answer 11

Pyramid pose/Intense side stretch
Feet 3-4’ apart, and hip-distance in width. Hips, knees, and toes square forwards. Maintain
length through the torso, engaging the abdominals. Hinging from the hips, leading with the
heart, fold the torso over the front thigh. Hands to the ground/hips/more..
Benefits
Stretches ankles, calves, hamstrings, and back. Strengthens ankles, quadriceps, arms, and
shoulders. Aids in digestion and elimination.

Question 12

Prasarita Padottanasana

Answer 12

Wide angle forward fold
Feet 4-5’ apart and parallel, lift the toes, and energetically squeeze inner thighs towards
midline. Maintaining length through the torso by engaging the abdominals, lead with the heart,
tip from the pelvis to fold forward.
A – Hands between feet. B – Hands to back, elbows squeeze
C – Interlace fingers, palms overhead D – Yogi grip on big toes
Benefits
Strengthens muscles of ankles, legs. Stretches calves, hamstrings. Opens chest and shoulders.
Semi-inversion, taking pressure off the pelvic organs. Calming/energizing posture.

Question 13

Virabhadrasana C

Answer 13

Warrior 3
From Tadasana, hips squared with right hip stacked over right ankle. Lifted leg internally
rotated with plantar flexed foot. Abdominals engaged, maintaining length through sides of the
waist. Arms overhead*, biceps to line with ears. Neck neutral, gaze to top of mat.
Benefits
Strengthens muscles of feet, ankles, legs, glutes, hipflexors, core, lower back, shoulders.
Stretches side body (ie: intercostals). Improves posture, balance, and concentration.

Question 14

Utthita Trikonasana

Answer 14

Extended Triangle
Feet 4-5’ apart. Front heel intersects arch of back foot. Back foot to 45-degree angle (hips,
knees, toes point in same direction). Front knee stacks over ankle. Hinge from hips maintaining
length through sides of the waist. Bottom hand plants behind front leg. Stack shoulders over
front thigh, lifting top hand up (reaching through fingers). Lean torso back while lifting chest up
(right ribs forward, left ribs back). Gaze upwards/forward.
Benefits
Strengthens muscles of feet, ankles, legs, glutes, core, lower back, arms. Opens chest and
shoulders. Stretches side body (ie: intercostals), adductors, hamstrings, calves.

Question 15

Virabhadrasana B

Answer 15

Warrior 2
Feet 5’ apart, front heel intersects arch of back foot. Back foot to 45-degree angle (hips, knees,
toes point in same direction). Front knee stacks over ankle. Shoulders stack over hips, arms
parallel at shoulder height. Abdominal muscles engaged. Press to lateral edge of back foot,
energetically squeeze inner thighs towards midline of body. Gaze forward/side.
Benefits
Strengthens muscles of feet, ankles, legs, glutes, lower back, core, arms. Opens chest and
shoulders. Stretches adductors, hips. Improves posture.

Question 16

Vrksasana

Answer 16

Tree pose
Press into the four corners of the standing foot. Opposite leg externally rotates, placing lifted
foot on standing leg inner thigh (co-contraction). Engage core*, stack shoulders over hips.
Arms reach up (without lower ribs jutting forwards), gaze up between palms.
Benefits
Strengthens feet, ankles, muscles of standing leg, hip flexor of lifted leg. Stretches
adductors/hips. Opens chest and shoulders. Improves balance, and concentration.

Question 17

Parivrtta Hasta Padangustasana

Answer 17

Revolved extended hand to big toe pose
Grounding into the four corners of the left foot, bend up the right knee. Left hand grabs outer
edge of right foot as the leg extends. Establish co-contraction between foot and hand. Inhale
lifting the crown of the head and lengthening the sides of the waist. Exhale twist the torso
(here towards the right), moving up the thoracic spine. If the shoulders square, extend the right
arm back – alternatively, hand to sacrum.
Benefits
Opens chest and shoulders. Strengthens ankles, legs, glutes, obliques/core, and shoulders.
Stretches glutes, hamstrings, calves of lifted leg. Tones abdominal organs, aids in digestion and
elimination. Improves balance and concentration.

Question 18

Parivrtta Parsvakonasana

Answer 18

Revolved Extended Side Angle
From high lunge, feet 4-5’ apart. Back heel stacked over big toe mound. Palms to Anjali mudra.
Inhale draw the crown of the head forwards towards the top of your mat. Exhale twist the
torso (moving up the thoracic), draw left arm to outside edge of right thigh. Gaze up*
Benefits
Strengthens muscles of the legs, obliques/core, upperback. Opens chest and shoulders. Tones
abdominal organs, aids in digestion and elimination.

Question 19

Parivrtta Trikonasana

Answer 19

Revolved Triangle pose
Feet 3-4’ and hip distance apart. Toes, knees, and hips square forwards. Press into right big toe
mound (press outer edge of right hip back), pull the outer edge of left hip forward. Plant left
palm on outer edge of right thigh. Inhale lengthen the sides of the waist (pull the crown of the
head forward). Exhale, twist the torso towards the right (left ribs forward, right ribs back),
stacking the shoulders. Right hand, and gaze, up.
Benefits
Strengthens legs, ankles, obliques/core, hips. Stretches calves, hamstrings, glutes, IT band, and
low back. Opens chest and shoulders. Tones abdominal organs, aids in digestion and
elimination.

Question 20

Paschimottanasana

Answer 20

Seated forward fold
From Dandasana. Tent fingertips behind the hips, press down to lengthen the sides of the waist
and lift through the crown of the head. Engage the muscles of the abdomen. Lead with the
heart, tip from the pelvis, fold over the thighs. Hands to dorsiflexed feet. Neck relaxes if
abdomen rests on thighs.
Benefits
Stretches the back body (calves, hamstrings, glutes, back). Tones abdominal organs, aiding in
digestion and elimination. Calming and restorative posture.

Question 21

Baddha Konasana (Bound Angle)

Answer 21

Feet flexed, press four corners of feet together with heels as close to “groin” as possible.
Interlace fingers under feet to lift the chest, shoulders back and down. Engage abdominals.
Relax hips and glutes. Keeping the sternum lifted, lead with heart, tip from pelvis to fold
forward.
Benefits
Opens hips (adductors), chest, and shoulders. Stretches low back and external rotators of the
hips. Help/hinder sciatic nerve pressure. Said to aid in menstruation.

Question 22

Ardha Matsyendrasana (Half Lord of the fish pose)

Answer 22

From Sukhasana, cross right foot over left thigh, placing four corners of foot on ground. Tent
right fingertips behind you, press down to sit up tall. Opposite arm to outside edge of right
thigh (co-contraction). Inhale lengthen the sides of the waist, exhale twist moving the twist up
the thoracic spine. Gaze looks over right shoulder.
Benefits
Stretches spine, glutes and abductors of top leg. Wrings ab organs, aiding in digestion and
elimination. Opens chest and shoulders. Strengthens shoulder of co-contraction arm.

Question 23

Bhujangasana (Cobra pose)

Answer 23

Chaturanga arms (elbows over wrists, shoulders to line with elbows). Shoulders back and
down. Feet hip distance apart*, press down through shoelace parts of the feet. Energetically
squeeze thighs together. Engage core. Inhales lift the chest, exhales lean back into the heart.
Benefits
Strengthens back (lumbar spine). Opens chest and shoulders. Aids in digestion and
elimination. Stretches abdomen.

Question 24

Setu Bandhasana (Bridge pose)

Answer 24

Heels under knees, feet hip distance apart. Energetically squeeze thighs towards each other.
Squeeze glutes to lift hips. Externally rotate the shoulders, squeezing the tips of the shoulder
blades towards the spine. Press down through shoulders to clear up C7 as neck hovers. Chin
away from chest. Interlace fingers behind your back, press down through pinky fingers.
Benefits
Strengthens shoulders, back, legs, glutes. Stretches front body (quadriceps, hipflexors,
abdominals)

Question 25

Shalambasana (Locust pose)

Answer 25

Feet hip distance apart*, energetically squeeze inner thighs together, engage glutes to lift the
legs. Squeezing tips of shoulder blades together to lift the palms, interlacing the fingers behind
the back, taking thumbs away from glutes and pressing back through the knuckles. Weight to
the hips, gaze forward as chest lifts.
Benefits
Strengthens muscles along the lumbar, glutes, hamstrings, adductors. Aids in digestion and
elimination. Opens chest and shoulders, stretches front body.

Question 26

Ustrasana (Camel pose)

Answer 26

Standing on knees, placed hip* distance apart, tops of the feet on the mat. Place palms on
lower back, roll the shoulders back and down. Inhale lift your chest, exhale lean back from the
lumbar. Keeping the back engaged and hips stacking on knees, begin to lift gaze. Hands to
heels in full expression.
Benefits
Stretches front body (Quadriceps/hip flexors, abdomen, chest, shoulders). Strengthens glutes,
back

Question 26

Ustrasana (Camel pose)

Answer 26

Standing on knees, placed hip* distance apart, tops of the feet on the mat. Place palms on
lower back, roll the shoulders back and down. Inhale lift your chest, exhale lean back from the
lumbar. Keeping the back engaged and hips stacking on knees, begin to lift gaze. Hands to
heels in full expression.
Benefits
Stretches front body (Quadriceps/hip flexors, abdomen, chest, shoulders). Strengthens glutes,
back

Question 27

Hatha Yoga

Answer 27

◦ Codified in 1500’s

◦ Hatha Yoga Pradipika written by Svātmārāma

Question 28

Sanksrit

Answer 28

Hatha – Sun/Moon or Force
◦ Yoga - unite/join
◦ Pradipika – light/illuminate

Question 29

Hatha Main Objective

Answer 29

◦ Purification of
the
polarities/body
◦ Rising of
kundalini

Question 30

Hatha Techniques

Answer 30

Shatkarma, Asana, Pranayama, Bandhas, Nadis, Mudras

Question 31

Kundalini

Answer 31

◦ Serpent coiled at the base of the spine,
stimulated through forceful asana,
breathwork, and more.
◦ Pierces the chakras as it rises, travelling up
the nadis (Sushumna channel)

Question 32

KRISHNAMACHARYA

Answer 32

• Father of modern yoga
• 1924 Myesore School of Yoga
• Bhagavad Gita, Ayurveda, British gymnists
• 100 students
• Patthabi Jois
• BKS Iyengar
• TKV Desikachar
• Indra Devi