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Tavoos YTT > Open class Asana, Poses > Flashcards

Open class Asana, Poses Flashcards

1
Q

List the Asanas and Poses
Include Pranayama
From start to finish
Sanskrit names when required

A

8:55
Shavasana (5mins)

9:00
Names? Injuries? Hands-on assists? Blocks and bolsters in corner.
OM 3X

Kapalbhati
Anulom Vilom
Shavasana

9:15 
Surya Namaskar - Sun Salutation (6 rounds: 3, breathe, 3)
Shavasana
Double Leg Raises 6X
Shavasana and Child's Pose
Dolphin 10X
Child's Pose
Sheershasana - Headstand (60 secs)
Child's Pose
Sarvangasana - Shoulderstand (60 secs)
Halasana - Plough (30 secs)
Setubandasna- Bridge (30 secs)
PawanMuktasana - Air release (20 secs)
Matsyasana - Fish (30 secs)
Shavasana
Pashimotanasana - Forward bend (60 secs)
Poorvottanasana - Inclined plane (10 secs)
Makarasan
9:50
Bhujangasana - Cobra (30 secs)
Makarasan
Vistrit Bhujangasana - Ext Cobra (30 secs)
Makarasan
Ardha Salabasana - Half Locust (6 rounds)
Makarasan
Salabasana - Loc (10 secs)
Makarasan
Dhanurasana - Bow (10 secs)
Makarasan and Child's Pose
Ardha Matsyendrasana - Half Spinal twist (30 secs each side)
10:00
Kakasan - Crow (3X, 20 secs)
Padastasana - Standing (60 secs)
Trikonasana - Triangle (20 secs each side)
Vrikshasana - Tree (60 seconds)

10:15
Shavasana (15 mins)
OM 3X
Shanti 3X

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2
Q

What is the English name to Kapalbhati?

A

Breath of Fire

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3
Q

What is the English name for Anulom Vilom?

A

Alternate Nostril Breathing

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4
Q

What is the English name for Surya Namaskar?

A

Sun Salutations

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5
Q

What is the English name for Shashankasan?

A

Child’s Pose

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6
Q

What is the English name for Sheershasana?

A

Headstand

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7
Q

What is the English name for Sarvangasana?

A

Shoulder Stand

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8
Q

What is the English name for Halasana?

A

Plough Pose

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9
Q

What is the English name for Setubandasana?

A

Bridge Pose

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10
Q

What is the English name for PawanMuktasan?

A

Air Releasing Pose

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11
Q

What is the English name for Matsyasana?

A

Fish Pose

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12
Q

What is the English name for Pashimotanasana?

A

Forward Bend

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13
Q

What is the English name for Poorvottanasana?

A

Inclined Plane

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14
Q

What is the English name for Makarsan?

A

Crocodile Pose

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15
Q

What is the English name for Bhujangasana?

A

Cobra

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16
Q

What is the English name for Vistrit Bhujangasana?

A

Extended Cobra

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17
Q

What is the English name for Ardha Salabasana?

A

Half Locust

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18
Q

What is the English name for Salabasana?

A

Full Locust

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19
Q

What is the English name for Dhanurasana?

A

Bow Pose

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20
Q

What is the English name for Ardha Matsyendrasana?

A

Half Spinal Twist

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21
Q

What is the English name for Kakasan?

A

Crow Pose

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22
Q

What is the English name for Padahastasana?

A

Standing Forward Bend

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23
Q

What is the English name for Trikonasana?

A

Triangle Pose

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24
Q

What is the English name for Vrikshasana?

A

Tree Pose

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25
Q

What are 3 types of resting poses?

A

Shavasan
Child’s Pose
Makarasan

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26
Q

Double Leg Raises = How many? What is the count?

A

6 times
Lift up 2-3-4, Down 2-3-4
… continue 6 times

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27
Q

Name the 7 Chakras

Their location, color, element, and Mantra

A 
Muladhara
Base of Spine
Red
Earth
LAM
Svadisthana
Sacral / sexual organs
Orange
Water
VAM
Manipura
Solar Plexus
Yellow
Fire
RAM
Anahata
Heart
Green / Pink
Air
YAM
Visshudda
Throat
Blue
Ether
HUM
Ajna
3rd eye
Indigo
Energy + Matter
Om

Sahasrara
Crown
White
Aum

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28
Q

What is Dosha? What are they?

A

Vatta - Wind
Pitta - Fire
Kapha - Earth

The Doshas are a system of healing that corresponds to our physical, emotional, and spiritual bodies. Central to Ayurveda.

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29
Q

What are the 8 Limbs of Yoga? List them.

A
  1. Yama (Restraints)
  2. Niyama (Observances)
  3. Asana (Postures)
  4. Pranayama (Controlled Breath)
  5. Pratyahara (Withdrawal of Senses)
  6. Dharana (Concentration)
  7. Dhyana (Meditation)
  8. Samadhi (Absorbtion)
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30
Q

What is Sanskrit for Breath of Fire?

A

Kapal Bhati

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31
Q

What is the Sanskrit name for Alternate Nostril Breathing? And the Mudra?

A

Anulom Vilom, Vishnu Mudra and Chin Mudra

32
Q

What is the name for Sun Salutation?

A

Surya Namaskar

33
Q

What is the Sanskrit name for Headstand?

A

Sheersasana

34
Q

What the Sanskrit name for Shoulder Stand?

A

Sarvangasana

35
Q

What is the Sanskrit name for Plough Pose?

A

Halasana

36
Q

What is the Sanskrit name bridge pose?

A

Setubandasana

37
Q

What is the Sanskrit name for fish pose?

A

Matsyasana

38
Q

What is the Sanskrit for forward bend?

A

Pashimotasana

39
Q

What is inclined plane in Sanskrit?

A

Poorvatanasana

40
Q

What is Cobra in Sanskrit?

A

Bhujangasana

41
Q

What is extended Cobra in Sanskrit?

A

Vistrit Bhujangasana

42
Q

What is half locust in Sanskrit?

A

Ardha Salabasana

43
Q

What is full locust in Sanskrit?

A

Salabasana

44
Q

What is bow pose in Sanskrit?

A

Dhanurasana

45
Q

What is Half Spinal Twist in Sanskrit?

A

Ardha Matsyendrasana

46
Q

What is crow pose?

A

Kakasan

47
Q

What is Triangle Pose?

A

Trikonasana

48
Q

What is Tree Pose?

A

Vrikshasana

49
Q

What is standing forward bend in Sanskrit?

A

Padahastasana

50
Q

What are the counts for Kapal Bhati?

A

1,2-1,2-1,2-1 (30x)
Easy breath, Deep breath, easy and hold 20 secs.

Repeat 3x
Last one (relax face and mouth)
Few easy breaths and relax body, shake legs in place

51
Q

What is the count for Anulom Vilom?

A

Vishdu Mudra, Chin Mudra

R thumb over nostril to begin, inhale L (2,3,4) Hold (2,3,4,5,6,7,8) Exhale R (2,3,4) Inhale R (2,3,4,5,6,7,8) Hold (2,3,4) Exhale L (2,3,4,5,6,7,8) Inhale L…
Count with them for 3 minutes, 2 minutes on their own count.

Relax your hands and shavasana

52
Q

What are the counts for Surya Namaskar?

A 
Feet together or slightly apart
Straight spine
Relaxed shoulders
Looking forward
Hands at heart center
Inhale arms up, pelvis forward
Exhale fold all the way down
Inhale R leg back, look up
Hold breath into Plank
Exhale come down Knees, Chest, Chin
Inhale Scoop forward, un tuck toes as you Scoop into Cobra
Exhale hips up, into down dog
Inhale R leg forward, look up
Exhale L leg forward
Inhale come up, arms up, pelvis forward
Exhale hands back at heart center
L side - 
Inhale arms up
Exhale fold
Inhale L
Hold breath plank
Exhale Knees, Chest, Chin
Inhale Scoop
Exhale Downdog
Inhale L
Exhale R
Inhale come up
Exhale heart center
R (2)
Inhale arms up
Exhale fold
Inhale R
Hold
Exhale as you come down
Inhale 
Exhale
Inhale R
Exhale L
Inhale up
Exhale heart center

Etc

53
Q

After the pranayama, what are the next 9 poses?

A 
Surya Namaskar
Leg raises
Dolphin
Sheershasana - Head Stand
Savangasana - Shoulder Stand
Halasana - Plough
Setubandasana - Bridge
PawanMuktasan - Air Release
Matsyasana - Fish
54
Q

After Matsyasana, what are the next 7 poses?

A 
Pashimatasana - sitting forward bend
Poorvatasana - Inclined plane
Bhujangasana - Cobra
Vistrit Bhujangasana - Extended Cobra
Ardha Salabasana - Half locust
Salabasana - Full locust
Danurasana - Bow
55
Q

After Dhanurasana, what are the next 5 poses?

A 
Ardha Matayendrasana - Half Spinal twist
Padahastasana - standing forward bend
Kakasan - Crow
Trikonasana - Triangle
Vrikshasana - Tree
56
Q

What are the 3 types of Karma?

A

Karma is the sum and results of our actions. This encompasses past, present and future. There is no such things as accident, it is all part of cause and effect. Nothing is separate, no separation because all is connected and this is the natural order of things.

3 types:
Sanchita - past
Prarabdha - present (in body)
Agami - future

57
Q

What are the 3 Gunas?

A

The 3 Gunas are qualities that are always present in us. They are in constant tension (in varying degrees) with one another.

3 Gunas:
Sattva - Gods influence
Rajas - Humans influence
Tamas- Delusions influence

58
Q

What are the main sections of the Spinal column? List them.

A

Spinal column:
The Spinal column begins at the base of the head and ends at the tail bone. It is composed of 5 main sections that encompass the following.

Cervical C1 - C7
Thoracic T1 - T12
Lumbar L1 - L5
Sacral S1 - S5
Coccyx 4 vertebrae
59
Q

What are the 3 curvatures that can be possible in a Spine?

A

Some abnormal curvatures can be result of illness, injury, birth defect, or degenerative disease. They can vary from mild to severe.

The Curvatures are:
Kyphotic Spine - upper / mid back curve outward.

Lordosis - Curve in the lower Spine going inwards.

Scoliosis - “S” shaped curve, creates uneven height in shoulders.

60
Q

What is Hatha Yoga?

A

Origins of Yoga can be traced back to 5000BC, even longer and has been developed slowly by mystics who documented this in Scriptures. Hatha Yoga has been most influenced by T. Krishnamacharya and Swami Sivananda.

Hatha means Moon-Sun, also Force, and this also reflects in the practice. Hatha Yoga is more than movement - it encompasses Asana, Pranayama, Ethics, Diet, Cleansing, Meditation, and Spiritual Development.

61
Q

What are the 4 stages of life? Describe them.

A

The 4 stages are:

  1. The Student Stage - Critical stage that impacts the other stages. Education and developing discipline in core subjects, self-control, and good health habits.
  2. Married Life -
    This stage if for partnership, family, daily worship, financial stability, and raising children with moral values to prepare them for their stages.
  3. Retirement -
    After raising children, working, and daily worship comes a stage for serving community, inner study, and preparing for leaving the body.
  4. Renunciation -
    Sunset period where the only focus is the Eternal. Release all desires and let go of all attachments to achieve bliss and eternal peace.
62
Q

What are the 5 Principles of Yoga?

A

Life is a Triangle (growth, change, decay). These principles are established as a system to follow to support heathy growth, strength as we change, and slow the decay process.

5 Principles

  1. Proper Exercise, Asana -
    Routine for movement of the body.
  2. Proper Breathing, Pranayama -
    Restores and preserves energy within the body.
  3. Proper Relaxation, Shavasana -
    Cools down body after movement but also in the rushed lives we live. Recharges the body.
  4. Proper Diet -
    Fuel for the body, sustenance.
  5. Meditation, Positivity -
    Helps to build control and concentration of the mind.
63
Q

What is Yoga?

A

The oldest know holistic science known to man. Often refered to as holistic medicine (mind-body medicine). Yoga has been traced back to 5000BC and archaeological remains serve as evidence. The word Yoga first appeared in the collection of texts known as the Vedas. Yoga has been refined over the centuries and still today.

64
Q

What is Veda?

A

Veda is the name given to a collection of ancient texts that contain songs, rituals and mantras used by Vedic Priests. The texts contain the first appearance of the word Yoga.

65
Q

What are the 8 limbs of Yoga?

A

The 8 Limbs of Yoga provide a pathway for controlling the mind and by extension, the body.

  1. Yamas - Restraints
  2. Niyamas - Observances
  3. Asana - Steady Pose
  4. Pranayama - Controlled breath (energy)
  5. Pratyahara - Withdrawal of the Senses
  6. Dharana - Concentration
  7. Dhyana - Meditation
  8. Samadhi - Superconscious State
66
Q

What are the 3 Bodies and their Functions?

A

The 3 Bodies are the understood as the 3 vehicles of the Soul as it journeys in towards perfection across lifetimes.

The 3 Bodies are:

  1. Physical Body - 5 elements, it’s cycle is birth to death.
  2. Astral Body - How we experience pleasure and pain.
  3. Causual Body - This is the seed Body that provides the blueprint for future incarnations.
67
Q

What are the 4 paths of Yoga?

A

These are the 4 main branches of yoga.

The 4 Paths are:
1. Karma Yoga - Selfless duty that comes from seeing God in all things and people. The heart is expanded and as a result the Ego shrinks. Consciousness and Awareness.

  1. Bhakti Yoga - Devotional and mystic relationship with God. Prayers and chants. Personalizing God and turning to God in times of suffering.
  2. Raja Yoga - This is considered the King of Yoga. Techniques are applied and from these many forms of Yoga have emerged like Hatha and Kundalini.
  3. Jnana Yoga - An intellectual approach to Yoga.
68
Q

What are the Yamas and Niyamas? Describe.

A

The Yamas and Niyamas are part of the 8 limbs of Yoga.

YAMAS - Restraints
Non-Violence
Truthfulness
Non-Stealing
Chastity
No Bribes
NIYAMAS - Observances
Purity
Contentment
Austerity
Study of Scripture
Surrender Ego
69
Q

Benefits of Shavasana?

A

Resting poses like Corpse pose, child’s Pose, and Crocodile support our practice. We return to easy breaths, and rest while the work we’ve done integrates into our body, slow down our heartbeat, and cool down.

70
Q

What does a Yoga teacher ask students at the beginning of each class?

A

Ask -

Students names?
Any Injuries?
Ok with hands-on assists?

71
Q

What are the benefits of pashimotasana?

A

The benefits of pashimotasana are increased Spinal flexibility, stretch for the Spine and back overall. Builds ability to hold a seated pose static for 60 seconds or longer. Great pose to do before Vistrit Bhujangasana.

72
Q

What are the benefits of Pranayama?

A

Pranayama helps build lung capacity. Emphasis on our breath, controlled inhales and exhales, support our ability to focus. Calms the mind.

73
Q

How long are First and Last Shavanas?

A

The first Shavasana is 5 minutes, the last is 15 minutes. For a 1.5 hour class.

74
Q

How do you introduce Headstand?

A

Sheershasana is next. Get cushions, place by mats. If you need my help let me know, if you can do it on your own go ahead and start.

75
Q

How does tone shift when teaching? When does it make a difference?

A

The teaching voice tone varies depending on the Asana, flow and counts. Makes difference in motivation and engagement with Pose.

For Shavasana, use soft voice

For Pranayama counts, be precise & consistant tone

For Surya Namaskar use confident, motivational, louder but gentle tone

For leg raise counts use precise and consistant tone

For Sheershasana, Sarvangasana, and Setubandasana, and Halasana use short and confident tone, short cues

For Matsyandrasana use gentle voice, short cues

For Pashimotasana and Poorvatasana use supportive tone, encouraging

For Bhujangasana and Vistrit Bhujangasana use supportive and encouraging tone

For Ardha Shalabasana and Shalabasana use supportive and encouraging tone

For Danurasana use precise tone, short cues

For Ardha Matsyendrasana use precise and careful, slow cues

For Kakasan use precise and coaching tone

For Trikonasana use coaching tone

For Vrikshasana use gentle, positive tone

Tavoos YTT (1 decks)

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