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300 YTT > Pranayama > Flashcards

Pranayama Flashcards

1
Q

Who says we should perfect asana before attempting a pranayama practice?

A

Iyengar

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2
Q

What text details the breath practice and how it relates to asana?

A

Hatha Yoga Pradipika

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3
Q

How does Patanjali describe the breath?

A

He says it is vital in practice, but only describes aspects without informing how to cultivate the breath.

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4
Q

How does the breath affect asana practice?

A
  1. It wakes up awareness.
  2. It acts as a barometer that holds information about what’s happening internally.
  3. It guides the practice.
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5
Q

How can breath be considered nourishment?

A

Because it sends oxygen to our blood supply.

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6
Q

How is energy related to breath?

A

Breath can either give us more energy or calm us down, as what we ingest affects our energetic balance.

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7
Q

What are the benefits of linking breath to an asana practice?

A

It helps the neurological system & nervous system, and releases tension.

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8
Q

What do the prana vayus describe?

A

The physical location and responsibility of prana after it enters the body.

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9
Q

What are the five prana vayus?

A
  1. prana
  2. apana
  3. samana
  4. udana
  5. vyana
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10
Q

Where is the prana vayu?

A

chest, thorax

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11
Q

Where is the apana vayu?

A

lower abdomen

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12
Q

Where is the samana vayu?

A

belly

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13
Q

Where is the udana vayu?

A

throat

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14
Q

Where is the vyana vayu?

A

whole body

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15
Q

Prana is responsible for the what of breath?

A

intake of breath

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16
Q

What is apana vayu responsible for?

A

waste elimination

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17
Q

What is samana vayu responsible for?

A

warms up the gastric area to create fire in the belly

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18
Q

What is udana vayu responsible for?

A

quality of voice

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19
Q

What is vyana vayu responsible for?

A

drawing energy everywhere by governing circulation

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20
Q

How do prana vayus travel?

A

through nadis

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21
Q

Under which general topics does Patanjali describe the breath?

A
  1. types of breath
  2. types of prana
  3. prana vayus
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22
Q

What does Patanjali says prepares a student for pranayama?

A

asana

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23
Q

What is puraka?

A

inhale; stimulation; gift from the universe

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24
Q

What is rechaka?

A

exhale; letting go; calming and settling

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25
Q

What is the pause after the inhale called?

A

antara kumbhaka

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26
Q

What is the pause after the exhale called?

A

bahya kumbhaka

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27
Q

When does the mind settle during the breath?

A

in the pauses

28
Q

What part of the breath prepares us for pratyahara?

A

the pauses of the breath

29
Q

What and where is the diaphragm?

A

a dome-shaped muscle under ribcage

30
Q

What bones does the diaphragm attach to?

A

the lower ribs, sternum, and spine

31
Q

How does the diaphragm work?

A

Since the diaphragm is attached to the lungs, as the lungs move the diaphragm contracts. In combination with the ribs expanding, this creates more space in the lungs. With the exhale, the diaphragm relaxes and the dome pushes back up into the lungs, reducing space.

32
Q

What muscle assists in expanding the ribcage during mouth breathing?

A

sternocleidomastoid

33
Q

What is the primary cause/movement of the physical breath?

A

diaphragm

34
Q

What is the secondary cause/movement of the physical breath?

A

intercostal muscles

35
Q

What qualities does the breath experience with the inhale?

A

warmth & moisture

36
Q

What are structures inside the nose that cause the breath to swirl?

A

turbinates

37
Q

Breath is inhibited if which muscles are tight?

A

trapeziues & psoas around the spine, and serratus muscle around the ribs

38
Q

How does the psoas affect the breath?

A

It attaches at T12, which is also where the diaphragm attaches. The psoas pulls down on T12, so having a strong & supple psoas can assist with the breath.

39
Q

Which specific asanas help with prepping for pranayama?

A
  1. anjaneyasana with gentle twist
  2. cat/cow
  3. bridge
  4. supine twist
  5. reclined butterfly
  6. supported bridge/legs up wall
  7. savasana
40
Q

What is the ideal physical position for practicing pranayama, and why?

A

Sitting upright due to the grounding and spaciousness, with a neutral pelvis.

41
Q

What is a disadvantage of practicing pranayama when lying down?

A

Gravity affects the ribs, lungs, and diaphram. The back body is also limited in expansion.

42
Q

What is alternate nostril breathing called?

A

nadi shodhana

43
Q

What is the subtle anatomy concept behind nadi shodhana?

A

We’re cleaning out & balancing the nadis.

44
Q

What two nadis terminate at the nostrils?

A

ida and pingala

45
Q

Which nadi is associated with the right nostril?

A

pingala

46
Q

Which nadi is associated with the left nostril?

A

ida

47
Q

Which fingers touch the nose during nadi shodhana?

A
  1. thumb
  2. index finger
  3. middle finger
48
Q

Where do you place the fingers on the nose during nadi shodhana?

A

Slide them down the nose under hard cartilage transitions to soft flesh.

49
Q

Which nostril do you close first during nadi shodhana & when?

A

right nostril, after exhale

50
Q

When do you switch nostrils during nadi shodhana?

A

after a full inhale & exhale; switch after inhale

51
Q

What is equal fluctuation breath called?

A

sama vritti

52
Q

What is another layman’s term for equal fluctuation breath?

A

box breathing

53
Q

What breath techniques could be layered on to nadi shodhana?

A
  1. vritti
  2. viloma
  3. kumbhakas
  4. kapalabhati
54
Q

What mental imagery could be generated during the breath?

A

expansive awareness or spaciousness with the inhale, and calm/clear settling with the exhale

55
Q

What breath technique is contraindicated for pregnancy?

A

kapalabhati

56
Q

What breath technique is contraindicated for high anxiety?

A

kapalabhati

57
Q

What classifications of asanas are helpful before a pranayama practice?

A

twisting & side stretching

58
Q

What physical properties can we observe in students to determine their breath quality?

A
  1. facial expression
  2. qualities of the eyes
  3. focus
59
Q

The breath reflects which two states of the student?

A

physical and emotional

60
Q

When does the control of the breath most often fade out during practice?

A
  1. during difficult poses
  2. when ego or self esteem is at risk
61
Q

Which breath techniques should be taught at the beginning of class?

A
  1. ujjayi
  2. vritti
  3. viloma
62
Q

What breath technique can be taught at the end of class to cultivate a sense of calm?

A

nadi shodhana

63
Q

When and why would you teach kapalabhati?

A
  1. At the beginning of class for energy.
  2. At the end of class to keep students from leaving tired.
  3. During a pose to cultivate heat.
64
Q

What are the benefits of ujjayi breath?

A
  1. soothing to the nerves
  2. helps us recognize when we’re not breathing deeply
  3. helps us notice when the breath isn’t smooth or steady
65
Q

What two qualities does the sound of the breath cultivate?

A

balance and awareness

66
Q

The breath should be lengthened in class only to what point?

A

the point where tension is not introduced

67
Q

How do we lose the breath during class?

A

by not staying with the breath in a sustainable way

300 YTT (8 decks)

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