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Yoga Semester 1 > Vinyasa Krama > Flashcards

Vinyasa Krama Flashcards

1
Q

What is Vinyasa Krama?

A

The process by specially linking/connecting the breath, body, bandha, and intention into the practice.

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2
Q

How would you sequence a general class?

A

Sankalpa - Chant - Limbering - Surya Namaskar A - Surya Namaskar B - Standing Poses - Standing Balancing - Standing Forward Folds - Seated Forward Folds - Spine Twists (seated/supine) - Back Bends (pronated/supine) - Inversions - Pranayama (optional) - Savasana - Meditation (optional) - Poem/Inspirational Reading - Closing Chant

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3
Q

What is Sankalpa?

A

An intention.

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4
Q

Why do you place Sankalpa at the beginning of the class?

A

To create the intention for the class, which helps to connect to the practice.

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5
Q

What is Drishti?

A

Defined as sight, it is a focusing technique bringing us into awareness.

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6
Q

Why is Drishti used in asana?

A

It transforms the practice to be fluid, graceful, subtle, strong, purifying, and meditative.

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7
Q

Why is limbering so important?

A

To release tension in the upper, mid and lower back. Also to increase flexibility and body temperature to prepare for more challenging asana.

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8
Q

How does limbering impact anatomy and physiology?

A

Limbering warms the body up, releases tension in the joints, and prepares and protects the body for movements more challenging.

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9
Q

What is a counterbalance? Name one.

A

Counterbalance moves energy in opposite direction. Matsyasana for Salamba Savangasana.

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10
Q

What is a neutralizer? Name one.

A

A pose that moves energy to a neutral position so that you may move the opposite direction, or in the same direction further. Table top (Chatus Pada Pitham) after a back bend, or Adho Mukha Svanasana.

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11
Q

What is the difference between a counterpose and a neutralizer?

A

A counterpose moves the energy in the opposite direction, while the neutralizer brings the energy to neutral and can allow opposite movement or further same direction movement.

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12
Q

In what movements do we inhale?

A

Typically ascending movements and when we open the front of the body.

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13
Q

In what movements do we exhale?

A

Where we descend and when we open the back of the body.

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14
Q

How long do we traditionally hold static poses?

A

5 breaths

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15
Q

How long are forwards folds and strong inversions held for? Or can be.

A

25 to 30 breaths

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16
Q

Why do we practice standing asana before standing balancing asana?

A

To build stability, strength, and awareness to the legs and to ground.

17
Q

What is the purpose of placing gentle spine twists at the beginning of a class?

A

To flow fresh oxygenated blood to the spinal muscles and nervous system, which induces a more relaxed state of mind and connection to the body.

18
Q

If forward bends are part of the heating series, what needs to be incorporated?

A

Vinyasa between each set of forward bends.

19
Q

Is Sirsasana heating or cooling?

A

Heating, unless practiced regularly then can be deemed cooling.

20
Q

Is Sarvangasana heating or cooling?

A

Cooling.

21
Q

Which types of asanas are heating?

A

Standing, Inversions (unless supported), Arm Balances, Back Bends (unless supported), Active Twists.

22
Q

Which type of asanas are cooling?

A

Forward Folds (especially seated), Gentle Twists, Supported Inversions, Supported Back Bends, Restorative.

23
Q

Is Supta Baddha Konasana heating or cooling?

A

Cooling.

24
Q

Is Viparita Karani heating or cooling?

A

Cooling.

25
Q

Is Supta Padangusthasana heating or cooling?

A

Cooling.

26
Q

Most asana with Jalandhara Bandha activated are: heating or cooling?

A

Cooling.

27
Q

When can lateral flexion poses be sequenced?

A

In the limbering series, also later to neutralize and relax the spine.

28
Q

Why are Inversions typically sequenced at the end of class?

A

To slow the flow of Prana and draw the Prana away from the skin and towards the vital organs. Also so the body is adequately warm to perform such strong asana.

29
Q

What must you always begin the practice with?

A

Intention, dedication, prayer, or invocation.

30
Q

What must be present through the entire practice if Vinyasa?

A

Ujjayi breath.

31
Q

In a general class, how long should limbering be given?

A

20 to 30 minutes.

32
Q

What cannot be done next to each other?

A

Forward Folds and Back Bends, in either order directly after the other.

33
Q

What side of the body is to be practices first and why?

A

Right side to stimulate digestion through the colon (ascending right side, transverse, descending left side).

34
Q

How long should Savasana be?

A

10 minutes.

Yoga Semester 1 (16 decks)

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