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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
Q

What is the classical eightfold path

A 
Yama
Niyama
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
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25
Q

What are the five yamas

A 
Ahimsa - compassion
Satya - truthfulness
Asteya - non stealing
Brahmacarya - balance
Aparigraha- non hoarding
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26
Q

What are the five ninyamas

A 
Sauca - cleanliness
Santosha - contentment
Tapas - zeal
Svadhyaya - self study
Isvara- pranidhana- devotion to a higher power
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27
Q

What is prana

A

The vital force or breath of life

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28
Q

What is apana

A

The life force governing expulsion ( exhale, pooping)

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29
Q

How do prana and apana work in the asana

A

The prana (lift)and apana (rooting down) work together to create axial extension in the spine.

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30
Q

How do prana and apana work together in pranayama

A

Pranayama is controlling the inhale ( prana) and controlling the exhale ( apana) to provide the vital force.

31
Q

Define pranayama

A

Breath awareness to help control ones vital force

32
Q

What are the 4 components of pranayama

A

Control of inhale
Control of exhale
Retention: holding out the exhale, holding in the inhale

33
Q

What is yogic breath

A

Inhale and exhale are even

34
Q

Define and describe how to perform yogic breathing

A

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
Q

What are the benefits of yogic breathing

A

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
Q

Define and describe how perform ujjaya pranamaya

A

Inhale and exhale through the nose. The throat is slightly constricted.

37
Q

What does ujjaya mean

A

Victorious breath

38
Q

What are the benefits of ujjaya

A

Strengthens the diaphragm. It’s is a heating, focusing and centering breath. It increases energy, focus, attention, lung capacity.

39
Q

What are the contraindications

A

Yogis with high blood pressure should use caution and use a slower breath

40
Q

Define how to perform bhastrika pranayama

A

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
Q

What does bhastrika mean in Sanskrit

A

Bellows

42
Q

What are the benefits of bhastrika

A

Energizing, invigorating to abdominal organs including digestive tract. Cleanses sinuses, clears head.

43
Q

What are the contraindications to bhastrika

A

Prenancy, h/l bp, glaucoma, inner ear issues

44
Q

Describe how to perform Kampala Bhakti pranayama.

A

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
Q

What does kapala Bhati mean in Sanskrit

A

Shining skull breath

46
Q

What are the contraindications for bhastrika

A

Pregnancy, h/l bp, glaucoma, inner ear issues

47
Q

Describe how to perform kapala Bhati pranayama

A

Active inhale, passive exhale. Use abdominal musculature to pump the breath out on the exhale, the pressure differential creates a passive inhale

48
Q

What does kapala Bhati mean in Sanskrit

A

Shining skull breath

49
Q

What are the benefits of kapala Bhati

A

Energizing, invigorating, clears sinuses, clears the head

50
Q

What are the contraindications for kapala Bhati

A

Pregnancy, h/l Bp, glaucoma, inner ear issues

51
Q

Describe the function, structure and action of the diaphragm

A

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
Q

What does stepping into the teachers seat mean

A

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
Q

How do sthiram and sukhram work together in asana

A

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
Q

In warrior 2, the front thigh is rotating

A

Externally

55
Q

In warrior 1, the back thigh is rotating …..

A

Internally

56
Q

In bhujangasana the thighs are rotating

A

Internally

57
Q

In Adho mukha Savansana the upper arms are rotating ….. and forearms are rotating …..

A

Internally

Externally

58
Q

What are the are the major muscles of respiration

A 
Sternocleidomastoid
All abs
Pelvic floor muscles 
scalenes
Internal/ external intercostal muscles 
Diaphragm 
Pectoralis minor
Transverse thoracis
59
Q

What is the main function of the sacrum

A

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
Q

Why is the pelvis the mother of all movement

A

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
Q

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?

A

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
Q

Name the three bandas and how to engage them

A 
Jalandhara Banda - chin lock 
Draw chin to chest
Uddiyana Banda - naval lock
Pull naval towards heart
Mula Banda- root lock 
Squeeze everything
63
Q

In triangle what locks are engaged

A

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
Q

True or false: if you just keep practicing asana you will be able to do all of the poses

A

False

65
Q

True or false : teaching from the mat is a good way to teach your class

A

False

66
Q

True or false: cobra is a forward fold

A

No, it’s a backbends.

67
Q

In upward dog the spine is in

A

Extension

68
Q

True or false: everyone can do pranayama

A

False, many of the yogic breathing techniques need to be modified for certain conditions

69
Q

What are the contraindications for the twisting category of poses?

A

Spinal injuries
Pregnancy
Soon after surgery
Chronic hip, knee or shoulder injuries

70
Q

How do you safely perform a twisting posture

A

Stable foundation, lengthen spine, inhale, then exhale into twist, twisting from the thoracic area of the spine.

71
Q

What are the chakras

A

Seven wheels or centers where the main energetic channels of the body intersect

72
Q

Name the seven chakras

A 
Root chakra
Sacral chakra
Solar plexus chakra
Heart chakra
Throat chakra
Third eye chakra
Crown chakra
73
Q

What are the prana vayus

A

They are the vital energies or winds that flow through the body.

74
Q

How do the prana vayus work in the asana

A

They create balance. These vital energies govern all mental, emotional and physical processes in the body.

75
Q

Name the prana vayus

A

Prana vayu - air

Apana vayu- earth

Udana vayu - ether

Samana vayu- fire

Vyana vayu - water

Yoga Mid Term (1 decks)

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