Other Class Notes

Question 1

According to the standard “recipe” of yoga, what types and ordering of poses should be included in a vinyasa class?

Answer 1

Centering, warming up, standing poses, abdominal strengthening, active inversions, seated /prone/ supine postures, backwards bending, forward bends, twists, mild inversion, savasana, pranayama, meditation

Question 2

What are the benefits of centering?

Answer 2

release tension, refocus scattered mind, prep to benefit from yoga postures and breathing

Question 3

What are the benefits of warming up?

Answer 3

increases heart and breath rate, makes the body warm and flexible, prepares the body for more challenging postures

Question 4

What are the benefits of standing poses?

Answer 4

strengthens legs, abs, and low back; improves balance; builds heat and energy in the body; preps body for more demanding postures

Question 5

What are the benefits of abdominal strengthening?

Answer 5

increases blood flow to digestive organs, build digestive power, invigorates the whole energetic system

Question 6

What are the benefits of active inversions?

Answer 6

brings feelings of exhilaration to the whole body, changes relationship to gravity positively affecting the cardiovascular, lymphatic, nervous, and endocrine system

Question 7

What are the benefits of seated, prone, and supine postures?

Answer 7

stable and comfortable poses, facilitates relaxation, preparation for meditation

Question 8

What are the benefits of backward bending?

Answer 8

invigorating, expand chest and abdomen, helps correct rounded shoulders and sunken chest, increase circulation to the vital organs and spine, strengthends muscles of the back

Question 9

What are the benefits of forward bends?:

Answer 9

calming to the nervous system, gently stimulates abdominal organs, improves digestion and assimilation, helps create and inward focus, encourages feeling of surrender

Question 10

What are the benefits of twists?

Answer 10

increase circulation to the abdominal organs, keep spine elastic and healthy, help reduce the midsection

Question 11

What are the benefits of mild inversion?

Answer 11

may drain venous blood from legs, increase blood flow and pressure to brain, develop memory, facilitates healthier exchange of nutrients and waste between cells and capillaries

Question 12

What are the benefits of savasana?

Answer 12

release stress and tension, enhance clarity and well being, build foundation for meditation

Question 13

What are the benefits of pranayama?

Answer 13

increase and expand vital energy, some breathing practices are calming and harmonizing, others are invigorating

Question 14

What are the benefits of meditation?

Answer 14

increase gray matter in brain related to memory (hippocampus), and thought (frontal lobes). Increases cortical thickness in brain related to introspection and attention. Increases brain volume in areas for emotional regulations, positive emotions, and self control. Improves empathy and compassion, boosting social connections. Decreases pain, inflammation, anxiety, stress and depression.

Question 15

What is the benefit of using blocks in yoga?

Answer 15

Blocks are used an extension of the arm. They are very helpful for tight hamstrings and hips.

Question 16

What are the benefits of using a strap in yoga?

Answer 16

The strap is used as an extension of the arm when there is need to interlace or grasp the foot, hands, or elbows. They are especially beneficial for tight shoulders and hamstrings–they stretch them while protecting from injury.

Question 17

What are the benefits of using a bolster in yoga?

Answer 17

The bolster is excellent for seated postures allowing the student to connect sits bones to the bolster if they cannot reach the floor.

Question 18

What are the benefits of using a blanket in yoga?

Answer 18

Blankets are great for tightness in knees and low back tension. They can be used for seated postures or poses on the knees to press students on top of the hips or provide cushion for the knees, thereby relieving pressure.

Question 19

What are the main tips for assisting and adjusting?

Answer 19

Observe the student first, create trust with them (ask them for permission), stabilize your body before helping them, move slowly and with the breath, provide verbal cues, get them out just as you got them in, tell them before you let go, always assist on both sides, don’t pay too much attention to one person or stop paying attention to the rest of the class

Question 20

What are the most common examples of class themes?

Answer 20

grounding/steadiness, opening/external rotation, balancing, learning/discovery (e.g. peak postures or common asana explained in detail), relaxing/centering, twisting/rinsing, breathing/meditating (e.g. chakra focused), strengthening/challenging, holding/working with resistance, listening to intuition

Question 21

What are the different types of meditation practices?

Answer 21

mindfulness meditation / breath awareness meditation, loving kindness / compassion, spiritual meditation, transcendental/mantra meditation, vipassana meditation, progressive relaxation, guided meditation, chakra meditation, yoga nidra, moving meditation, sound meditation

Question 22

Mindfulness / breath awareness meditation

Answer 22

teaches us to be unconditionally present. Seated, focusing on the breath and being present with thoughts and feelings.

Question 23

What were the names of the yoga mantras we were given?

Answer 23

Ashtanga yoga opening chant, Ashtanga yoga closing chant, Soham, Gayatri mantra, Maha Mrityunjaya Mantra, Lokaha Samastaha Sukino Bhavantu, Asato Maa, Guru Sloka

Question 24

What does “Soham” mean?

Answer 24

“I am that.” SO meaning the vast source of consciousness, HUM meaning my individual consciousness.

Question 25

loving kindness meditation

Answer 25

helps recognize our connectedness with others and nurtures our compassion. Establishes the mantra “may all beings enjoy happiness and be free of suffering.” Starts with the self and moves through positive to neutral to problematic relationships to all beings in the universe.Helps dissolve barriers between relationships.

Question 26

spiritual meditation

Answer 26

daily prayer/ talks with god

Question 27

transcendental / mantra meditation

Answer 27

mantra (special syllable, word, or phrase) repetition, repeated 20 minutes twice a day, typically taught by licensed instructors.

Question 28

Vipassana meditation

Answer 28

vipassana means to see things as they really are, self transformation through accurate self observation. Use sharpened awareness to understand the universal truths of suffering, egolessness, and impermanence. Taught in free 10 day retreats all over the world.

Question 29

Progressive relaxation

Answer 29

body scan

Question 30

Guided meditations

Answer 30

use symbolic visualizations and tap into other senses

Question 31

Chakra meditationa

Answer 31

activate and balance the 7 chakras bringing harmony to the mind,body, and spirit

Question 32

Yoga nidra

Answer 32

Yogic sleep; state of meditative consciousness between wake and sleep, practitioner rests in savasana, system guides student through the 5 layers of self (koshas) leaving them in a state of deep relaxation / wholeness.

Question 33

Moving meditation

Answer 33

Uses asana, kriyas, and vinyasa (e.g. Kundalini, ashtanga, 108 sun salutations)

Question 34

Sound meditation

Answer 34

sound baths

Question 35

What are the steps (in order) of a basic meditation practice?

Answer 35

Become still in the body, diaphragmatic breathing, relax systematically (body scan), breath awareness in the nostrils, mantra

Question 36

What are the 5 main qualities of diaphragmatic breathing?

Answer 36

deep, smooth, even, without sound, without pause