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KINE 145 > Module 1 > Flashcards

Module 1 Flashcards

1
Q

What is Yoga?

A

Means: union, to yoke, to unite, to tie the strands of the mind and body together–

“To attain what was previously unattainable.”•- Desikachar

“The word yoga signifies the means to realization of one’s true nature.”• -Sri K. PattabhiJois

Yoga is an experience, a journey, coordinating your misalignments in body and mind

“Yoga is a practice of process, not of attainment.”

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2
Q

How old is Yoga?

A

6,000 year old (?) tradition that began in India

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3
Q

History of Yoga

A

Patanjali: teacher, fallen prayer
•A sage who comprised the yoga system in the Sutras
•Sutras: 195/196 concise statements, basis of Yoga philosophy–Unfinished sentences
•Patanjali did not write a commentary

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4
Q

Sutras

A

In the sutras: 8 “Limbs” /Facets of Ashtanga yoga system

•Yama, Niyama, Asana, Pranayama, Pratyhara, Dharana, Dhyana, Samadhi

Sutra= Thread ~ combinations of words threaded together (suture= thread to heal wounds) they were spoken, taught orally and chanted, threads of wisdom, go back to the essence of who you are

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5
Q

Sutra 1.1

A

First sutra I.I: “Atha Yoganusasanam”•Now is the time for yoga. Here begins the authoritative instruction of Yoga.

•With humility (an open heart and mind), we embrace the sacred study of Yoga.
–Go within the heart, prove that your palms are open to receive and learn
–Know that you don’t know

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6
Q

Sutra 1.2

A

Second sutra I.2: “Yogas Citta Vrtti Nirodhah”
•Yoga is the stilling of the fluctuations of the mind
•Yoga is the uniting of the consciousness in the heart

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7
Q

Sanskrit

A

–Considered the oldest language known to man
–All other languages evolved from Sanskrit
–Purpose: roots and vowels blended for VIBRATIONS to connect with nature
–Sutras are written in Sanskrit, some classes are spoken and taught in Sanskrit
–Extremely powerful and beautiful language
–“The ultimate language of yoga is expressed in doing yoga.”

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8
Q

THREE ACTIONS in each pillar/platform (sections of the body)

A

–Align: structure of the bones, so they are puzzled together properly in a precise way to obtain maximum benefit
•Ligaments help to align but if out of alignment, muscles will overwork

–Stabilize:
•Path of Least Resistance: Body will always follow and bend where soft, not where hard, ex: forward bend
•More flexible people get injured, exploit areas where most bendy
•Effort and Surrender/balance in the body

–Elongate: Lengthen

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9
Q

Foundation

A

What is in contact with the floor (ex. like building a house)

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10
Q

THREE PLATFORMS of the body

A
  • Feet/Ankles–Protects the knees
  • Pelvis–Protects Lower Back
  • Shoulder girdle–Protects the neck
  • When the three platforms are aligned correctly, weight is distributed evenly throughout and the muscles are able to synchronize their actions to either stabilize or move the joints effectively.
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11
Q

FOOT / ANKLE

A

–Entire weight is distributed through the two thin ankle joints, and the arches of the feet
•Designed for flexibility in walking, shock absorption, and weight distribution

–Foot: 1/4 of the bones of our body are in our little feet •206 total bones in the body; 52 are in the feet
•The arch has been described as elaborate as a gothic cathedral because of its intricate and elaborate structure designed to support the human skeleton

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12
Q

PELVIC GIRDLE

A

–Basin on top of thigh bones
•Has a profound effect on the lower back

–Actions to protect the pelvic girdle:
•Align: press femurs back, release your tailbone down
•Stabilize: the pelvic area by firming the side hips/glutes toward the midline
•Elongate: Lengthen through the torso

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13
Q

TAILBONE

A

“Release tailbone and/or lift pit of abdomen” instead of “tuck”

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14
Q

SHOULDER GIRDLE

A

–Elaborate structure that consists of: shoulder blades/scapula, humerus, collar bone/clavicle, and sternum. When this structure is compromised, the neck is at risk.

–Example of actions to protect the shoulder:
•Broaden across the collar bones
•Move the upper arm bones slightly back in line with the body
•Soften the trapezius muscles/ shoulders away from the ears
•Keep the front ribs soft.

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15
Q

TADASANA / MOUNTAIN POSE

A
  • FOUNDATION for ALL standing poses, “blueprint”
  • Asana points:

•Feet together and parallel (or hip width)
•Lift and spread all ten toes and then place them down
•Press evenly through the four corners of each foot
•Lift the inner arches of each foot keeping big toes down
•Knees are relaxed with a slight micro bend
•Press the thigh bones back
•Release the tailbone down
•Lift the pit of the abdomen
•Lengthen the torso evenly
•Draw the abdomen gently in and up
•While knitting lower ribs inward
•Spread across the collar bones
•Draw the upper arm bones back in line with the upper body
•Keep chin level with the floor
•Extend through the crown of your head, so the spine elongates
•Relax the face muscles and jaw, palms face forward (Iyengar) or toward the sides (Ashtanga)~~~
Breathe

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16
Q

UTKATASANA / CHAIR POSE

A

Asana points:

  • Stand with your feet together or hip width apart
  • Lift the inner arches of your feet
  • Shift your hips back and bend deeply in your knees so you can see your toes
  • Release your tailbone down
  • Draw your navel toward your spine
  • Reach strongly through your arms
  • Bring the arms back in line with your ears
  • Keep your elbows straight, palms face each other
  • Soften your front ribs or bring your lower ribs inward
  • Soften your shoulders away from your ears
  • Look straight ahead (or up to the sky/various styles)

Common Misalignments: overarched back, shoulders not by the ears and are shrugged, knees collapse inward, feet not parallel, knees too far forward of the toes

Props: hold block between the hands, block between upper thighs, arms wider for tight shoulders

Benefits: Strengthens the quads, opens the shoulders

Risks: Low back, knees, neck (if gaze is upwards)

17
Q

Benefits of Standing Poses

A
  • Strengthening the body and increases stamina
  • Enhances circulation and warms up the muscles
  • Promotes balance, stability and grounding
  • Helps establish proper alignment–Find Tadasana in each pose and build from the foundation up
18
Q

Risks of Standing Poses

A
  • Foot is not aligned at the proper angle–What is compromised as a result?
  • Hip and knee are not tracking with the foot–May cause: strain in the knee and/or groin
  • Pelvis is tucked or over arched–May create strain in low back, groin and/or knees
  • Front ribs are puffed/protrude forward and low belly is not active–Causes increased low back arch which could lead to: lower back strain
19
Q

Neutral and External

A
  • Standing poses: categorized according to the ACTION of the front leg
  • Neutral poses: ACTION of front leg is in NEUTRAL position–Neither internal rotation or external rotation
  • External poses: ACTION of front leg is EXTERNAL rotation
20
Q

Neutral Standing Poses

A
  • Tadasana- Mountain Pose
  • Uttanasana- Standing forward bend
  • Utkatasana- Chair pose
  • Virabhadrasana 1- Warrior 1–HEEL to HEEL alignment, slightly wider
  • Virabhadrasana 3- Warrior 3 (lifted leg)
  • Garudasana- Eagle Pose
  • Parivrtta Trikonasana- Twisting Triangle–HEEL to HEEL alignment
21
Q

Externally Rotated Poses

A
  • Virabhadrasana 2- Warrior 2
  • Utthita Trikonasana- Extended Triangle Pose–Front HEEL to ARCH of back foot–Vira 2: Front heel is in line with the arch of the back foot, bend into the front knee so stacked over mid-ankle, and “tracks” toward the second toe
  • Hips are NOT squared toward the long edge of the mat (too much stress/torque at the knee joint)
  • What are some other externally rotated poses?
  • Virabhadrasana 2- Warrior 2
  • Utthita Trikonasana- Triangle
  • Utthita Parsvakonasana- Extended Side Angle
  • Ardha Chandrasana- Half Moon (lifted leg)
  • Vrksasana- Tree (lifted leg in External Rotation, standing leg in Neutral so could be either, name reference leg)
22
Q

Anatomical Positioning

A
  • Medial : closer to the midline of the body vs.
  • Lateral : away from the midline of the body
  • Proximal : near, closer to the trunk/midline vs.
  • Distal : far away, further from the trunk/midline
  • Superior : above/towards the head vs.
  • Inferior : below/away from the head–Cranial vs. Caudal
  • Anterior : towards the front of the body vs.
  • Posterior : towards the back of the body–Ventral vs. Dorsal
  • Superficial : towards the skin vs.
  • Deep : inside the body
23
Q

Skeleton

A
  • Bones are a type of dense connective tissue that supports and protects certain organs in the body
  • Ribcage
  • Also produce red and white blood cells and store minerals
  • Bones are made of a combination of:–35% organic materials: extracellular matrix and cells, e.g. Collagen–65% inorganic materials: “minerals’”e.g.Calcium phosphate
  • This combo results in strength almost of steel with a bit of elasticity
  • Alignment of gravity along major axis of bones for strength in asanas
  • Regular yoga practice stresses these bones in a positive way which strengthens them, weight bearing activity
24
Q

Wolff’s Law

A

“is a theory developed by the German Anatomist/Surgeon Julius Wolff (1836–1902) in the 19th century that states that bone in a healthy person or animal will adapt to the loads it is placed under.[1] If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading. The internal architecture of the trabeculae undergoes adaptive changes, followed by secondary changes to the external cortical portion of the bone, perhaps becoming thicker as a result. The converse is true as well: if the loading on a bone decreases, the bone will become weaker due to turnover, it is less metabolically costly to maintain and there is no stimulus for continued remodelingthat is required to maintain bone mass.”

25
Q

Types of Skeleton

A

Axial Skeleton: Cranium, Ribcage, Spine, Sternum
•Forms the central axis of the body

Appendicular Skeleton:–EVERYTHING else besides Axial: •Shoulder girdle, arms, wrists, hands, pelvic girdle, legs, ankles, feet

26
Q

How Asanas should feel

A

–“Effort/strong but also be comfortable”
–“Steady but also allow for surrender”

•Aligning long axis of bones with gravity helps promote this

27
Q

Shapes of Bones

A

•Shapes of bones have purpose in postures–Ex: flat ones for stability, longer ones for leverage deeper into pose

28
Q

Types of Muscle

A

Three kinds of muscles in the body:

–Cardiac: Heart
–Smooth: Digestive tract
–Skeletal: Muscles Skeletal

MUSCLES: are contractile tissue, they often work in pairs to move a joint, and move the bones

29
Q

What moves skeleton?

A

Skeletal Muscle: One muscle contracts to make the movement happen and another will relax to allow the movement to happen

–Agonist: the muscle that contracts, acts as prime mover
–Antagonist: the muscle that relaxes to allow the opposite muscle to contract, works in direct opposition to the prime mover•Ex: biceps is agonist as the elbow bends and triceps are the antagonist
–Synergist: a muscle that assists the agonist during functional movement patternsEx: biceps and brachioradialis both act together to flex/bend the elbow
–Stabilizers: muscles that support and stabilize the joint so the agonist and synergists perform the movement pattern
–Neutralizers: muscles that counteract the unwanted action of other muscles

KINE 145 (1 decks)

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