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YTT 200 > Study guide > Flashcards

Study guide Flashcards

1
Q

Benefits of vinyasa yoga

A 
Links movement and breath
Balances pranic and apanic energy in body (vital life force)
Heats muscles
Lubricates joints
Promotes mindfulness
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2
Q

The 5 hindrances of meditation

A 
Sensory desire
Ill will (anger)
Boredom
Restlessness
Doubt
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3
Q

Tension

A

Tension is where you cannot move any more - might be able to as your body warms ex: forward fold and knees bent or straight

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4
Q

Compression

A

Cannot move any further due to bone on bone. Ex: how far you can move in a back bend

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5
Q

The diaphragm is the breathing muscle how does it work?

A

It expands downward as you inhale and contracts upward as you exhale

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6
Q

Benefits of pranayama techniques

A

Helpful in supporting the parasympathetic nervous system - slowing the heart rate, lowering blood pressure, releasing muscle tension, slowing and steadying the breath, bringing a sense of peace and calm

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7
Q

Nadi Sodhana

A

Alternate nostril breathing

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8
Q

Bhastrika

A

“Bellows breath” forceful inhale and exhal

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9
Q

Kapalbhati

A

Quick/short forced exhalation and an automatic passive inhalation

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10
Q

Ujjayi

A

3 part breath in and out through the nose. “Ocean breath” inhale: lower belly, lower rib cage, upper chest. Exhale: upper chest, lower chest, lower belly

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11
Q

What does the word yoga mean/translate to?

A

Yoke/Unite to join

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12
Q

How does Patanjali define yoga?

A

Yoga is the restraint of the modifications (of fluctuations) of the mind

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13
Q

According to Desikachar, where do we begin yoga practice?

A

Where we are

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14
Q

What two qualities must every asana have?

A

Steadiness (Sthira) and Ease (sukha)

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15
Q

What lineage of yoga are we learning?

A

Krishnamacharya

Father of modern yoga - vinyasa yoga

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16
Q

3 Bandhas (Energy Locks)

A

Mika
Uddiyana
Jalandhara

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17
Q

What is karma?

A

Actions and or results of actions

18
Q

What is prana?

A

Vital life energy

19
Q

What does Pranayama translate to?

A

To stretch or extend vital life energy

20
Q

How can you neutralize spine after backbending?

A

Ex: windshield wiper legs, apanasana (knees to chest), reclined twist, happy baby, wide-legged child’s pose

21
Q

What is Vinyasa Krama

A

An intelligent way of doing things, a plan. Literally, to take a step in a special way.

22
Q

The 5 regions of the spine

A 
Cervical
Thoracic
Lumbar
Sacral
Coccyx
23
Q

Lordosis

A

Concave curve of the spine

24
Q

Kyphosis

A

Convex Circe of the spine

25
Q

Scoliosis

A

Abnormal lateral curve of the spine

26
Q

Cervical and lumbar spine are….

A

Lordotic. Concave curve of the spine

27
Q

Thoracic and sacral spine are….

A

Kyphotic. Convex curve of the spine

28
Q

Ligaments connect

A

Bone to bone

29
Q

Tendons attach

A

Muscles to bone

30
Q

The shoulder girdle consists of:

A

Clavicle
Scapula
Sternum

31
Q

There are 4 sets of abdominal muscles:

A

Rectus abdominis (8 pack)

Internal oblique (below external oblique - side)

External oblique (responsible for twisting of trunk)

Transversus abdominis (layered below oblique wraps around)

32
Q

The sciatic nerve is the largest nerve in the body. It’s location is L4 through S3. Compression of this nerve can cause physical symptoms such as:

A

Tight piriformis muscles, pain, burning, or tingling down the back of the leg from the buttocks to the knee, pain when bending over, sitting or driving a car

33
Q

External rotation of hip

A

When sitting in the figure 4 the leg that is bent in front- that hip is externally rotated

34
Q

Internal rotation of hip

A

When in the seated figure 4 pose the leg that is behind you - that hip is internally rotated

35
Q

How does mindfulness help our yoga practice?

A

Accepting of others, non-judgment. face challenges of everyday life with less reactivity, heightened compassion.

36
Q

Practice becomes firmly grounded when well-attended to for a long time, without break and in all earnestness.

A

Yoga Sutra of Patanjali 1.14

37
Q

What are the Nadis?

A

Nadi translates as stream or channel. The nadis are streams of energy that run throughout the body. The three primary nadis are Ida, Pingala, and Sushumna. Ida runs along the left side., and Sushumna runs along the central axis of the body, and Pingla runs along the right side. Sushumna links the chakras.

38
Q

Ida Nadi

A

runs along the left side

39
Q

Pingla Nadi

A

runs along the right side

40
Q

Sushumna Nadi

A

Runs centrally through the body and links the chakras

41
Q

Book 1 of Sutras

A

What is yoga?

42
Q

Book 2 of Sutras

A

How to practice yoga
Yamas & Niyamas
8 limb path

YTT 200 (7 decks)

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