Week 4 Flashcards
In warrior 3, do students HAVE TO be parallel to the ground?
No
What is a common misalignment in triangle pose?
Students may think they HAVE TO touch the ground with their hand and therefore they will tend to 1. rounding forward or 2. side bend
*use a block, or hand to shin.
What pose does not belong in the group?
Crescent
Triangle
Warrior 3
Pyramid
Triangle - hip orientation
When it comes to sequencing, which is the following offers a smooth transition posture from triangle to revolved triangle?
Warrior 2
Pyramid
Mountain
Chaturanga
Pyramid
Which of the following constructs might you utilize to sequence a class?
An area of the body
A peak pose
A theme/spiritual quality
All of the above
All of the above
The 5 elements of a class consist of 1. opening/integration 2. warm-ups 3. asana 4. relaxation/savasana and 5. closing. What is one thing you’ll definitely want to include during your integration, as it is central to a yoga asana class?
Breath awareness
What is the purpose of teaching warm-ups? (Check all that apply)
coordinating breath and movement
warming up the spine, major joints and starting to open the energy lines in the body
warming up muscles/fascia
beginning to prep/bring awareness to some of the key elements/actions for a peak pose
coordinating breath and movement
warming up the spine, major joints and starting to open the energy lines in the body
warming up muscles/fascia
beginning to prep/bring awareness to some of the key elements/actions for a peak pose
What things would you consider in crafting a sequence that flows well?
There are lots of options. Here are some: 1. Place poses together that flow easily 2. Limit up and down from the floor 3. Consider the level of the class 4. Consider the hip orientation from pose to pose 5. Be sure not to stay on one side for too long
True or False: Typically, the arc of a class should allow the class to build intensity, sustain that intensity, and then cool down and relax.
True
Which group(s) of postures typically requires the most amount of physical preparation?
Warm-ups and salutations Standing postures Balance postures Inversions Backbends Seated postures Restorative postures
Inversions
Backbends
What two actions of the spine are included in Surya Namaskar A?
Flexion and extension
What is the similarity between bone compression and muscular tension?
Both limit range of motion
Why do bones have different shapes?
Serve different purposes
What part of the spine refers to the region of the mid back?
Cervical spine Thoracic spine Lumbar spine Sacrum Coccyx
Thoracic
What part of the spine refers to the tailbone
Coccyx
Which of the following describes concentric contraction?
During contraction, the muscle fibers shorten.
During contraction, the muscle fibers lengthen.
During contraction, the muscle fibers remain the same length.
During contraction, the muscle fibers shorten.
In warrior 1, the knee of the front leg is…. (check all that apply)
Flexed
Extended
Internally Rotated
Externally Rotated
Flexed
In warrior 1, the knee of the back leg is…. (check all that apply)
Flexed
Extended
Internally Rotated
Externally Rotated
Extended
In warrior 1, the hip of the front leg is…. (check all that apply)
Flexed
Extended
Internally Rotated
Externally Rotated
Flexed
In warrior 1, the hip of the back leg is…. (check all that apply)
Flexed
Extended
Internally Rotated
Externally Rotated
Extended
Externally Rotated
In warrior 2, the knee of the front leg is…. (check all that apply)
Flexed Extended Adducted Abducted Internally Rotated Externally Rotated
Flexed
In warrior 2, the knee of the back leg is…. (check all that apply)
Flexed Extended Adducted Abducted Internally Rotated Externally Rotated
Extended
In warrior 2, the hip of the front leg is…. (check all that apply)
Flexed Extended Adducted Abducted Internally Rotated Externally Rotated
Abducted
Externally Rotated
In warrior 2, the hip of the back leg is…. (check all that apply)
Flexed Extended Adducted Abducted Internally Rotated Externally Rotated
Abducted
What muscle connects from the lowest thoracic and the lumbar vertebrae to the medial, proximal side of the femur?
Gluteus maximus
Psoas
Rectus abdominis
Quadriceps
Psoas
What does the word bandha translate to?
Lock
What bandha is located at the pelvic floor?
mula
uddiyana
jalandara
maha
Mula
What bandha is located at the throat?
mula
uddiyana
jalandara
maha
Jalandara
The diaphragm moves _______ on an inhale.
up
down
left
right
Down
What are the four parts of the breath?
Inhale, retention, exhale, suspension
Which of the following describes Nadi Shodhana?
3-part breath
alternate-nostril breathing
breath of fire
bellows breath
Alternate-nostril breathing
Does the pranayama kapalabhati help to energize or calm?
Energize
Calm
Neither
Energize
What are the nadis and how do they relate to prana?
nadi are energy channels that allow prana to move throughout the body
List 3 major nadi and briefly describe them.
- Ida - comfort, calming, cooling, introverted, feminine, lunar, right brain
- Pingala - Head, extroverted, sun, masculine, left brain
- Susumna - up and down the spine
True or false: Prana vayu and apana vayu illustrate opposite directions and functions to each other.
True
Pranayama can be used in conjunction with _______ to affect the flow of prana in the body.
mantra
asana
mudra
all of the above
All of the above
What does the word chakra translate to?
wheel or disc
chocolate
movement
chalk
Wheel or disc
Which chakra surrounds the issues of safety, stability, and security?
Root Chakra, Muldhara
If someone talks A LOT and commonly overpowers conversations, or if someone speaks very softly and struggles to speak up for his/her own needs, which chakra may need some attention?
5th Vishuddha, throat chakra
If someone struggles with low self-esteem or is a egotistical narcissist, which chakra may need some attention?
3rd Manipura, heart chakra
