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Review from Book Flashcards

1
Q

What are the four main paths of yoga? Briefly describe each.

A

Raja- royal/8 limbed/ashtanga, Based on yoga sutras, our perception of the divine is obscured by disturbances of the mind
Bhakti yoga- path of devotion, belief in the power of love, practiced through prayer, ritual singing and chanting
Karma Yoga- the path of action, selfless devotion, right attitude, right motive, serve, discipline
Jnana Yoga-the path of knowledge/wisdom, dissolve illusion of separation, find divine within

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2
Q

Raja Yoga

A

royal/8 limbed/ashtanga, Based on yoga sutras, our perception of the divine is obscured by disturbances of the mind

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3
Q

Bhakti Yoga

A

path of devotion, belief in the power of love, practiced through prayer, ritual singing and chanting

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4
Q

Karma Yoga

A

the path of action, selfless devotion, right attitude, right motive, serve, discipline

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5
Q

Jnana Yoga

A

the path of knowledge/wisdom, dissolve illusion of separation, find divine within

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6
Q

What are the 8 limbs of yoga

A 
Yamas
Niyamas
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
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7
Q

Yamas

A

Helps us know our true nature. Purifies and contributes to the health and happiness of society. (Don’t do’s)

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8
Q

Niyamas

A

practices of personal observance

the way we relate to ourselves- internal realm (Do’s)

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9
Q

Asana

A

practice of physical postures to establish sthira (stability) and sukha (comfort)

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10
Q

Pranayama

A

control of energy/life force through the breath

generate heat and promote tapas

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11
Q

Pratyahara

A

withdrawal or retreat

drawing the senses back from the external world

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12
Q

Dharana

A

meditation

the immovable concentration of the mind

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13
Q

Dhyana

A

worship, meditation on god, unification of the mind on an object

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14
Q

Samadhi

A

transcendental state

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15
Q

What are the 5 yamas

A 
Ahimsa
Satya
Asteya
Bramacharya
Aparigraha
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16
Q

Ahimsa

A

non-violence, compassion for all living things

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17
Q

Satya

A

non-lying, speak the truth

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18
Q

Asteya

A

non-stealing

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19
Q

Bramacharya

A

sense-control

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20
Q

Aparigraha

A

non-greed

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21
Q

What are the 5 niyamas

A 
Saucha
Santosha
Tapas
Svadhyaya
Isvara Pranidhana
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22
Q

Saucha

A

inner and outer cleanliness, purity

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23
Q

santosha

A

contentment

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24
Q

tapas

A

disciplined use of energy

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25
Q

Svadyaya

A

self-study

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26
Q

isvara prandidhana

A

dedication to the divine

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27
Q

Describe the evolution of yoga

A

As one progresses through the 8 limbs with the use of yamas and niyamas, one gets closer to samadhi, the true goal of yoga

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28
Q

Briefly describe the history of Ashtanga Vinyasa yoga

A

Krishnamacharya studies then goes back to Mysore. Pattabhi Jois and BKS study with him.
PJ is photographed by a Belgian who spreads the knowledge
PJ teachers in the US in 1975
Now one of the most widely practiced styles of yoga

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29
Q

What is the purpose and value of having a fixed sequence

A

Allows you to explore the pose, what’s there, confront resistance and stubbornness. You get to master each pose and build on your own practice. Becomes a meditative flow

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30
Q

What aspects of the practice should emphasis be placed on?

A

Breath, bandhas and vinyasa

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31
Q

How many series in Ashtanga and what is the focus of each series?

A

6
1. Restore health, build strength, purify body and mind
2. purification for pranic energy to flow more freely
3-6 strengthening inner spirit, humility, focus, steadiness of body and mind

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32
Q

Explain the importance of breath in yoga

A

fuels our movement. creates heat, energy and stability

33
Q

What is the breathing technique used in Ashtanga Vinyasa

A

ujaiyi

34
Q

What are the 3 bandhas?

A

Mula banda
Uddiyana bandha
Jalandara Bandha

35
Q

Mula bandha

A

root lock- kegel

triumph over desires

36
Q

uddiyana banda

A

upward lock, tighten muscles and diaphragm

liberation from physical, mental, emotional attachments

37
Q

jalandara bandha

A

chin lock, hold breath and tuck chin

dissolution of ego

38
Q

What is a dristi

A

our gaze

keeps eyes and mind steady and soft

39
Q

Gazing points

A 
nasagrai- tip of nose
nabi chakra- naval
hastagrai- hand
padayaragrai- feet
urdhva/antra- sky
40
Q

Identify the different parts that form the structure of a creative vinyasa flow class

A 
Manta
intention
ujjayi breath
bandhas
sunsalutations
standing postures
seated postures
backbends
pacifying
svasana
41
Q

Describe a beginner variation for vasisthasana

A

one knee on the floor, bring the sole of the upper foot flat to press into the floor

42
Q

Describe alignment for Tadasana.

Why is it important to teach this at the beginning of class

A 
Big toes touch, heels slightly apart
tuck tailbone, draw the navel in
shoulders back
chin tucked
This establishes grounding, balance and stillness which can be carried through the rest of the poses
43
Q

What guidance would you offer a student with injured knees

A 
protect the knee by grounding through the feet
avoid hyperextending
use props under bum or knee in seated
knee aligned with middle toe
knee above ankle
44
Q

What guidance would you offer a student with lower back issues

A

gently stretching hamstrings
warm up spine gently
sit on a prop in seated
keep knees bent, use straps

45
Q

How would you modify Sun salute for shoulder injuries

A

keep palms to heart when inhaling
knees, chest and chin instead of chataranga or check alignment in chataranga
baby cobra
child’s pose instead of downward dog

46
Q

What poses should you avoid with neck injuries

A

shoulder stand, plow, headstand
keep chin tucked and neck neutral in other poses
avoid turning head in postures you would look up for

47
Q

Seven things to consider when preparing your teaching sequence

A 
mats
temperature
cleanliness
teacher hygiene 
aroma
lighting
music
48
Q

4 things to consider when demonstrating poses

A

visibility
perfect alignment
demonstrate within the flow
don’t demonstrate to the point you stop observing your class

49
Q

8 limbs of successful yoga teaching

A 
conduct
consistency
authenticity
knowledge
professionalism
inspire
truthfulness
market yourself authentically
50
Q

When observing students, what should you look for

A

guided by care and respect
positives first, adjustments and enhancements second
adjust your teaching to respond to observations
move around

look for: quality of breath, eyes and expression
foundation and alignment
symmetry and balance

51
Q

Three benefits to practicing pranayama

A 
elimination of toxins
supports digestive process
strengthens concentration 
serenity
relaxation and spiritual development
52
Q

Four stages of breathing in pranayama

A

inhalation
retention of breath
exhalation
retention out

53
Q

What preparations can be done to enhance meditation practice

A

comfortable position
finding an objec to meditate on
preparing the space
music, smells, etc.

54
Q

3 possible objects of meditation

A

mantra, certain image, thoughts, breath

55
Q

What are the 7 chakras

A 
Muladhara (base of spine)
Svadhistana (genital region)
Manipura (navel)
anahata (heart region)
Vishuddha (throat)
Ajaa (forehead/ third eye)
Sahasrara (crown of head)
56
Q

Name the 3 major nadis and their locations

A 
sushumna (central channel)
left channel (ida)
right channel (pingala)
ascend along the axis of the spine
57
Q

What is prana

A

the chief wind, the force of the out breath, macro-cosmic energy

58
Q

Name the 5 koshas in English and sanskrit

A 
annamayakosha (food) (outermost sheath)
pranamayakosha (breath)
Manomayakosha (mind)
vijnanamayakosha (consciousness)
anadamayakosha (bliss)
59
Q

What is a nadi

A

subtle channels that carry the 5 winds

60
Q

What is a kosha

A

sheaths/boxes

the five forms of the self

61
Q

What is the literal meaning of the word chakra

A

wheel

62
Q

1st chakra, color, sound, location, poses, relationships and elements?

A 
muladhara- root place
red
lam
sense, base of spine, smell
standing
survival, work, family
earth
63
Q

2nd chakra, color, sound, location, poses, relationships and elements?

A 
svadhisthana- her favorite standing place
orange
vam
groin area, taste
hip openers
past relationships
water
64
Q

3rd chakra, color, sound, location, poses, relationships and elements?

A 
Manipura- jewel in the city
yellow
ram
solar plexus, sight
twisting
others we have hurt
fire
65
Q

4th chakra, color, sound, location, poses, relationships and elements?

A 
Anahata-unstruck
green
yam
heart, touch
backbends
others who have hurt us
air
66
Q

5th chakra, color, sound, location, poses, relationships and elements?

A 
Vishuddha- poison-free place
blue
ham
throat, hearing
shoulderstand, halasana
how you see yourself
ether
67
Q

6th chakra, color, sound, location, poses, relationships and elements?

A 
ajna- command place
purple
om
third-eye, intuition
child's pose
relationship with those who teach us
space
68
Q

7th chakra, color, sound, location, poses, relationships and elements?

A 
sahasrara- 1000 petalled lotus
dazzling
om (silent)
crown, universal consciousness, headstand, relationship to divine
akasha (space)
69
Q

Chakra sounds 1-7

A 
lam
vam
ram
yam
ham
om
silent om
70
Q

chakra elements 1-7

A 
earth
water
fire
air
ether
space
space
71
Q

chakra poses 1-7

A 
standing
hip openers
twists
backbends
shoulderstand
child's pose
headstand
72
Q

chakra locations 1-7

A 
base of spine
groin
solar plexus
heart
throat
third eye
crown
73
Q

What does the word mantra mean

A

a word or phrase endowed with transcendental power and the ability to rise above the mind and shift perception (mind/cross over)

74
Q

What is the meaning of the gayatri mantra? What is its effect?

A

The mother of the vedas
“May the almighty god illuminate our intellect to lead us along the righteous path”
Raises prana, renews metabolism, brightens aura, destroys past karma

75
Q

Why do we chant shanti 3 times

A

due to the 3 disturbances of peace
internal
environmental
spiritual

76
Q

Three attributes of Om

A

purifies and awakens the forces of all our types of bodies
origin of all yantras, mantras and mandalas
in the beginning there was the word, the word was god. Om is the word

77
Q

Explain how you would bring mantras into your teaching?
Which first?
When would you chant it?
How would you explain it?

A

Be sensitive
Encourage them to go only as far as feels comfortable
I guess this is a personal preference question

78
Q

5 winds

A 
naga- bleching, vomiting and hiccups
kurma- blinking
krkara- hunger and thirst
devadatta- yawning
dhanamjaya- remains in the body after death

Space YTT (3 decks)

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