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Yoga Mid Term > Modules 1 To 4 > Flashcards

Modules 1 To 4 Flashcards

0
Q

The translation of ……. to an ……….is the heart of teaching yoga

A

Subjective experience

Objective concept

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1
Q

What are the three stages of learning?

A

Sravana: listening
Manaana:reflecting
Nididhyasana: experiencing

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2
Q

The yoga sutras say the “asana must abide by the fundamental rule of ……….. and ……………

A

Steadiness and ease

Sthiram and sukham

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3
Q

What are the five koshas in Sanskrit?

A 
Annamaya
Pranomaya
Manomaya
Vijnanamaya
Anandamaya
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4
Q

What are the five koshas in English

A 
The food body
The pranic body
The mental body
The psychic body
The bliss body
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5
Q

What is the wisdom method yoga therapeutic approach

A 
Recognition of outer and inner form
Energy of the breath
Inward directed focus
Directed transformation
Integration
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6
Q

The vinyasa practice uses the foundational sequencing approach of ?

A

Pose and counter pose

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7
Q

What are the primary pose categories?

A 
Hip openers - standing, opposite side
Forward bends -back bends
Back bends- forward bends
Seated - depends on secondary pose
Standing -hip openers 
Arm balances/ inversions - backbends
Asymmetrical balances - opposite side, hip opening
Quadruped poses- depends on secondary pose
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8
Q

Name the poses of the traditional sun salute in Sanskrit

A 
Mountain - tadasana
Extended mountain - utthita tadasana 
Forward fold - uttanasana
Low lunge - anjaneyasana 
Down dog - Adho mukha Savansana
Low plank- chaturanga dandasana
Cobra - bhujangasana
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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
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10
Q

Name the primary curves of the spine

A

Thoracic and sacral

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11
Q

Name the secondary curves of the spine

A

Cervical and lumbar

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12
Q

Name the major movements of the spine

A

Flexion
Extension
Axial rotation ( twisting )
Lateral Flexion ( side bending)

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13
Q

What is the most vulnerable region of the spine

A

Cervical and lumbar.
Cervical spine supports the head and a major threat if injured. Trauma can cause respiratory arrest.
The lumbar spine is the least mobile and endures the most strain so very vulnerable

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14
Q

What are the major planes of movement in the physical body

A

Sagittal
Coronal
Transverse

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15
Q

What are the main movements in the Sagittal plane?

A

Flexion

Extension

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16
Q

What are main movements of the coronal planes

A

Abduction

Adduction

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17
Q

What are the main movements of the transverse plane

A

Lateral rotation

Medial rotation

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18
Q

What are the three types of skeletal muscle contraction

A

Eccentric : lengthening
Concentric : shortening
Isometric : stable

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19
Q

Why is facia important?

A

Fascia is the underlying connective tissue that gives our body its unique architecture. It overlays, interweaves each of the bony, organ and soft tissue components of the body. Fascia is the physical manifestation of our inner and outer connection

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20
Q

Define yoga

A

Yoga is union. Yoga refers to the yoking together of body, mind, spirit/ emotions in breath, meditation, service and or devotion

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21
Q

What are the main types of yoga

A

Hatha - yoga of force
Raja- union through the science of the eight fold path
Bhakti - Union though devotion
Karma - union though action and service
Jnana- Union though knowledge ( studying)

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22
Q

What are the four books of the yoga sutras

A

Samadhi pada - contemplation
Sadhara pada - practice
Vibhuti pada - accomplishments
Kaivalya pada - absoluteness

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23
Q

Who wrote the yoga sutras

A

Patanjali

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24
What is the classical eightfold path
``` Yama Niyama Asana Pranayama Pratyahara Dharana Dhyana Samadhi ```
25
What are the five yamas
``` Ahimsa - compassion Satya - truthfulness Asteya - non stealing Brahmacarya - balance Aparigraha- non hoarding ```
26
What are the five ninyamas
``` Sauca - cleanliness Santosha - contentment Tapas - zeal Svadhyaya - self study Isvara- pranidhana- devotion to a higher power ```
27
What is prana
The vital force or breath of life
28
What is apana
The life force governing expulsion ( exhale, pooping)
29
How do prana and apana work in the asana
The prana (lift)and apana (rooting down) work together to create axial extension in the spine.
30
How do prana and apana work together in pranayama
Pranayama is controlling the inhale ( prana) and controlling the exhale ( apana) to provide the vital force.
31
Define pranayama
Breath awareness to help control ones vital force
32
What are the 4 components of pranayama
Control of inhale Control of exhale Retention: holding out the exhale, holding in the inhale
33
What is yogic breath
Inhale and exhale are even
34
Define and describe how to perform yogic breathing
Start by inhaling to a count of 4 so that the inhale at the beginning, middle and end are even. Then do the same with the exhale. When that is comfortable try to make the exhale slightly longer than the inhale.
35
What are the benefits of yogic breathing
Yogic breathing calms the mind and body. It helps to create ease and steadiness in asana. By controlling the breath yoga students will feel revitalised after a yoga class instead of depleted.
36
Define and describe how perform ujjaya pranamaya
Inhale and exhale through the nose. The throat is slightly constricted.
37
What does ujjaya mean
Victorious breath
38
What are the benefits of ujjaya
Strengthens the diaphragm. It's is a heating, focusing and centering breath. It increases energy, focus, attention, lung capacity.
39
What are the contraindications
Yogis with high blood pressure should use caution and use a slower breath
40
Define how to perform bhastrika pranayama
Active inhalation, active exhalation through the nose. The diaphragm draws in breath energetically and expels with equal force. The lungs should fill in all four directions.
41
What does bhastrika mean in Sanskrit
Bellows
42
What are the benefits of bhastrika
Energizing, invigorating to abdominal organs including digestive tract. Cleanses sinuses, clears head.
43
What are the contraindications to bhastrika
Prenancy, h/l bp, glaucoma, inner ear issues
44
Describe how to perform Kampala Bhakti pranayama.
Active inhale through nose with passive exhale. We use the abdominal musculature to pump the breath out, the pressure differential creates a passive inhale.
45
What does kapala Bhati mean in Sanskrit
Shining skull breath
46
What are the contraindications for bhastrika
Pregnancy, h/l bp, glaucoma, inner ear issues
47
Describe how to perform kapala Bhati pranayama
Active inhale, passive exhale. Use abdominal musculature to pump the breath out on the exhale, the pressure differential creates a passive inhale
48
What does kapala Bhati mean in Sanskrit
Shining skull breath
49
What are the benefits of kapala Bhati
Energizing, invigorating, clears sinuses, clears the head
50
What are the contraindications for kapala Bhati
Pregnancy, h/l Bp, glaucoma, inner ear issues
51
Describe the function, structure and action of the diaphragm
When we breathe in the muscle fibres of the diaphragm contract and it moves down pressing against the contents of the abdomen. When we breathe out the muscle fibres relax and it moves back to its original shape. The diaphragm is shaped like a parachute through its direct facial connections to the abdominal viscera, liver, spleen and heart.
52
What does stepping into the teachers seat mean
Teaching is a service and giving. Teachers need to model behavior we want from our students. Live our yoga on and off the mat.
53
How do sthiram and sukhram work together in asana
Poses need to be firm and grounded but also soft and joyful. Strong but soft. U should be able to smile in every pose.
54
In warrior 2, the front thigh is rotating
Externally
55
In warrior 1, the back thigh is rotating .....
Internally
56
In bhujangasana the thighs are rotating
Internally
57
In Adho mukha Savansana the upper arms are rotating ..... and forearms are rotating .....
Internally | Externally
58
What are the are the major muscles of respiration
``` Sternocleidomastoid All abs Pelvic floor muscles scalenes Internal/ external intercostal muscles Diaphragm Pectoralis minor Transverse thoracis ```
59
What is the main function of the sacrum
The sacrum connects the spine to the hip bones. It's helps to stabilize and strengthen the pelvis. It helps to evenly distribute the weight of the upper body onto the pelvis.
60
Why is the pelvis the mother of all movement
It's the pot from which the stem of the spine grows. The health of the pelvis directly determines the health of the spine. The pelvis needs to be aligned in all postures as it forms the foundation of the spine.
61
What is meant by the statement never sacrifice the axial skeleton for the appendicular skeleton and how can we incorporate that principle into our teaching?
The axial skeleton consists of the head, neck, trunk, sacrum and coccyx. The appendicular skeleton consists of the pectoral girdles , upper extremities, pelvic girdle and lower extremities. The axial skeleton is made up of the bodies most vital parts which should always be kept safe. Our students shouldn't put their arms and legs in positions that could put extra strain or cause injuries to their spine, head and neck .
62
Name the three bandas and how to engage them
``` Jalandhara Banda - chin lock Draw chin to chest Uddiyana Banda - naval lock Pull naval towards heart Mula Banda- root lock Squeeze everything ```
63
In triangle what locks are engaged
All three locks. Root lock protects the lumbar and sacroiliac areas of the spine. Uddiyana and jalandhara support thoracic and cervical spine and promote length.
64
True or false: if you just keep practicing asana you will be able to do all of the poses
False
65
True or false : teaching from the mat is a good way to teach your class
False
66
True or false: cobra is a forward fold
No, it's a backbends.
67
In upward dog the spine is in
Extension
68
True or false: everyone can do pranayama
False, many of the yogic breathing techniques need to be modified for certain conditions
69
What are the contraindications for the twisting category of poses?
Spinal injuries Pregnancy Soon after surgery Chronic hip, knee or shoulder injuries
70
How do you safely perform a twisting posture
Stable foundation, lengthen spine, inhale, then exhale into twist, twisting from the thoracic area of the spine.
71
What are the chakras
Seven wheels or centers where the main energetic channels of the body intersect
72
Name the seven chakras
``` Root chakra Sacral chakra Solar plexus chakra Heart chakra Throat chakra Third eye chakra Crown chakra ```
73
What are the prana vayus
They are the vital energies or winds that flow through the body.
74
How do the prana vayus work in the asana
They create balance. These vital energies govern all mental, emotional and physical processes in the body.
75
Name the prana vayus
Prana vayu - air Apana vayu- earth Udana vayu - ether Samana vayu- fire Vyana vayu - water

Yoga Mid Term (1 decks)

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