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h u m a n a n a t o m y > Y O G A > Flashcards

Y O G A Flashcards

1
Q

WHAT IS YOGA?

A

MEANS “YOKE” OR “UNION”.

IS A METHOD JOINING THE INDIVIDUAL SELF WITH THE DEVINE, UNIVERSAL SPIRIT, OR COSMIC CONSCIOUSNESS

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2
Q

YOGA ON A PHYSICAL LEVEL

A

ASANAS ARE DESIGNED TO TONE, STRENGTHEN, AND ALIGN THE BODY.

POSTURES ARE PERFORMED TO MAKE THE SPINE MOBILE AND HEALTHY AND TO PROMOTE BLOOD FLOW TO ALL OF THE OTHER ORGANS, GLANDS, AND TISSUES, KEEPING THE BODY SYSTEMS HEALTHY.

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3
Q

YOGA ON A MENTAL LEVEL

A

USES BREATHING TECHNIQUES (PRANAYAMAS) AND MEDITATION (DYANA) TO QUIET, CLARIFY AND DISCIPLINE THE MIND

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4
Q

PURPOSE OF YOGA

A

HAS BEEN USED TO ALLEVIATE MANY PROBLEMS IN THE BODY

HAS ALSO BEEN PROVEN TO PROMOTE RELAXATION AND REDUCE STRESS

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5
Q

ORIGIN OF YOGA

A

ORIGINATED IN ANCIENT INDIA AND IS ONE OF THE LONGEST SURVIVING PHILOSOPHICAL SYSTEMS IN THE WORLD

IS ESTIMATED TO BE AS OLD AS 5,000 YEARS

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6
Q

THE 6 MAJOR TYPES OF YOGA

A

HATHA, RAJA, KARMA, BHAKTI, JNANA, AND TANTRA

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7
Q

HATHA YOGA

A

MOST COMMONLY PRACTICED BRANCH OF YOGA IN AMERICA

DESIGNED TO MAKE THE BODY STRONG AND HEALTHY ENOUGH TO ENABLE MENTAL AWARENESS AND SPIRITUAL ENLIGHTENMENT

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8
Q

TWO TYPES OF HATHA YOGA

A

IYENGAR AND ASHTANGA

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9
Q

IYENGAR

A

FOUNDED BY B.K.S. IYENGAR

PUTS STRICT EMPHASIS ON ALIGNMENT AND USES PROPS (STRAPS AND BLOCKS) TO ACHIEVE OPTIMAL ALIGNMENT FOR EACH PRACTITIONER

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10
Q

ASHTANGA YOGA

A

TYPICALLY MORE VIGOROUS, USING FLOWING AND DANCE-LIKE ROUTINES/SEQUENCES OF HATHA POSTURES TO GENERATE HEAT, WHICH PURIFIES THE BODY THROUGH SWEATING AND DEEP BREATHING

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11
Q

ASANA

A

PHYSICAL POSTURE

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12
Q

HATHA YOGA

A

TO UNIFY THE TWO ENERGIES OF HA (LEFT) AND THA (RIGHT), AND MERGE THEM INTO SUSUMNA IN THE CENTER OF THE BODY

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13
Q

B.K.S. IYENGAR

A

WIDLEY CONSIDERED TO BE ONE OF THE GREATEST LIVING INNOVATORS OF YOGA

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14
Q

SUSUMNA

A

ENERGY CHANNEL RUNNING THROUGH THE CENTER OF THE BODY

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15
Q

MANTRA

A

A SACRED SOUND, OFTEN USED AS THE OBJECT OF FOCUS DURING MEDITATION

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16
Q

OM

A

COSMIC VIBRATION OF THE UNIVERSE, UNIVERSAL MANTRA

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17
Q

PRANA

A

LIFE-FORCE ENERGY; BREATH

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18
Q

SURYA NAMASKAR

A

SEQUENCE OF ASANAS COLLECTIVELY CALLED THE “SALUTE TO THE SUN”; SUN SALUTATIONS

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19
Q

NAMASTE

A

“THE DIVINE IN ME BOWS TO THE DIVINE IN YOU”
“MAY THE DIVINE LIGHT IN ME SHINE TO THE DIVINE LIGHT IN YOU”

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20
Q

ARDHA

A

HALF

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21
Q

SAMASTHITI

A

STANDING AT ATTENTION

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22
Q

SAVASANA

A

CORPSE POSE

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23
Q

VINYASA

A

ONE BREATH, ONE MOVEMENT

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24
Q

INTEGRATION SERIES

A

BALASANA, MARJAIASANA/BITILASANA, BIRD DOG, ADHO MUKHA SVANASANA, URDVA MUKHA SVANASANA, DANDASANA, CHATURANGA DANDASANA

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25
Q

BALASANA

A

CHILD’S POSE

KNEES TOGETHER/ OR AS WIDE AS YOUR MAT (WIDER OPENS HIPS MORE)
ARMS REACH OUT IN FRONT OF YOU
FOREHEAD TO THE MAT
ALLOW YOUR HIPS TO SIT BACK TOWARDS YOUR HEELS

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26
Q

MARJAIASANA/BITILASANA

A

CAT/COW

TABLE TOP POSITION
DROP BELLY, TUCK TOES, ARCH BACK AND LIFT CHIN (COW) INHALE
ROUND SPINE, ROUND HEAD, PULL IN BELLY AND RELEASE TOES (CAT) EXHALE

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27
Q

BIRD DOG

A

FROM TABLE TOP… REACH ARM OUT AS IF TO SHAKE HANDS AND EXTEND OPPOSITE LEGS STRAIGHT BACK INHALE
BRING OPPOSITE KNEE TO ELBOW EXHALE

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28
Q

ADHO MUKHA SVANASANA

A

DOWNWARD FACING DOG

ALWAYS AN EXHALE
FINGERS SPREAD WIDE
PRESS CHEST TOWARDS THIGHS/ARMPITS PRESS TO BACK OF ROOM
LIFT TAILBONE/SITS BONES
ALLOW HEELS TO MELT DOWN TOWARD THE MAT
HEAD HANGS IN BETWEEN ARMS

29
Q

URDVA MUKHA SVANASANA

A

UPWARD FACING DOG

ALWAYS AN INHALE
ELBOWS INTO SIDES (IF YOU HYPEREXTEND, KEEP A MICRO-BEND IN ELBOW)
SHOULDERS BACK AND DOWN
SHINE HEART THROUGH
ABDOMINALS ENGAGED
QUADRICEPS ENGAGED AND LIFTED OFF THE MAT
COBRA IF THIGHS ARE ON MAT
TOPS OF YOUR FEET IN CONTACT WITH THE MAT

30
Q

DANDASANA

A

FOUR-LIMBED STAFF POSE/HIGH PLANK

JOINTS STACKED (SHOULDERS OVER WRISTS)
ABDOMINALS ENGAGED
BODY IN ONE LONG LINE… LIKE A PLANK, NOT A TABLE-TOP
SHOOT ENERGY OUT YOUR HEELS

31
Q

CHATURANGA DANDASANA

A

HIGH TO LOW PLANK

ALWAYS AN EXHALE
JOINTS STACKED
ON TOES OR KNEES
ELBOWS CONNECT WITH THE RIBS WHEN YOU LOWER DOWN

32
Q

SURYA NAMASKAR A

A

SUN SALUTATION A

TADASANA, UTTANASANA, ARDHA UTTANASANA

33
Q

TADASANA

A

MOUNTAIN POSE

INHALE
ARMS REACH UP, BICEPS BY EARS OR A BIT WIDER
SHOULDERS DOWN THE BACK
RIBS IN, TAILBONE TUCKED
ENGAGE THIGHS
ROOT DOWN THROUGH FOUR CORNERS OF YOUR FEET
BEGINNING OF SUN SALUTATION A

34
Q

UTTANASANA

A

RAG-DOLL (STANDING FORWARD BEND)

EXHALE
FEET HIP-WIDTH DISTANCE APART
FOLD FORWARD AT HIPS BRINGING HANDS TO MAT, GRABBING ELBOWS, OR BACKS OF LEGS
HEAD HANGS HEAVY

35
Q

ARDHA UTTANASANA

A

HALF WAY LIFT

INHALE
HANDS TO SHINS (OR MAT IF YOU ARE FLEXIBLE)
BACK IS FLAT AND HEADS STAYS IN LINE WITH SPINE
GAZE FORWARD AND DOWN

36
Q

SURYA NAMASKAR B

A

SUN SALUTATION B

UTKATASANA, VIRABHADRASANA II, UTTHITA PARSVOKONASANA, PARIVRTTA VIRABHADRASANA

37
Q

UTKATASANA

A

CHAIR/THUNDERBOLT POSE

DESIGNED TO BUILD HEAT AND STRENGTH IN BODY
WEIGHT IN HIPS AND HEELS
FEET, KNEES, INNER THIGHS SQUEEZE TOGETHER
ABDOMINALS ENGAGED
ARMS REACH UP/ SHOULDERS DOWN THE BACK
PULL HEART THROUGH TO THE FRONT OF THE ROOM

38
Q

VIRABHADRASANA II

A

WARRIOR II

HEEL TO ARCH ALIGNMENT
FRONT KNEE OVER FRONT ANKLE
INNER THIGH ENGAGED
WORK TOWARDS FRONT KNEE GETTING TO 90 DEGREE BEND
RIBS IN/ TAILBONE TUCKED
STRONG/ STRAIGHT BACK LEG
STRONG FRONT AND BACK ARM REACHING IN OPPOSITE DIRECTIONS
GAZE OVER FRONT HAND

39
Q

UTTHITA PARSVOKONASANA

A

EXTENDED SIDE ANGLE

EXHALE
SAME LOWER BODY ALIGNMENT AS WARRIOR II
FRONT ARM EITHER TO FRONT THIGH, OR FRONT ARM PARALLEL TO FRONT LOWER LEG, HAND EXTENDED TO MAT
ABDOMINALS ENGAGED TO PEEL THE SHOULDER OPEN TO THE CEILING
GAZE UP AT HAND

40
Q

PARIVRTTA VIRABHADRASANA

A

REVERSE WARRIOR

INHALE
SAME LOWER BODY AS WARRIOR II AND EXTENDED SIDE ANGLE
FRONT PALM REACHES TOWARD THE BACK OF THE ROOM
BACK ARM SLIDES DOWN BACK THIGH (WHICH IS STRONG AND STRAIGHT)
LIFT OUT OF RIB CAGE FOR THE SIDE BODY STRETCH
STAY DEEPLY BENT IN FRONT KNEE AND BE CAREFUL NOT TO ALLOW KNEE TO SPLAY INWARD

41
Q

PARIVRTTA

A

REVERSE OR REVOLVED

42
Q

CRESCENT SERIES

A

ANJANEYASANA, PARIVRTTA ANJANEYASANA, RUNNER’S LUNGE, VASISTHASANA, PARIVRTTA UTKATASANA

43
Q

ANJANEYASANA

A

CRESCENT LUNGE

**INHALE
FRONT KNEE OVER FRONT ANKLE
BACK HEEL IS ELEVATED OVER BALL OF FOOT
BACK LEG STRAIGHT AND ENGAGED… QUADRICEPS LIFT
RIBS IN/TAILBONE TUCKED, SHOULDERS RELAXED

44
Q

PARIVRTTA ANJANEYASANA

A

REVOLVED CRESCENT LUNGE

**EXHALE
FROM CRESCENT LUNGE, HANDS TO HEART CENTER
TWIST TORSO AND PLACE ELBOW OUTSIDE OF FRONT THIGH
PULL IN BELLY AND LENGTHEN THROUGH CROWN OF HEAD TO TWIST DEEPER

45
Q

RUNNER’S LUNGE

A

**EXHALE
TOES IN LINE WITH KNEES
PLACE BOTH HANDS INSIDE YOUR FRONT FOOT
HIPS LOWER/RELAX SHOULDERS/DROP TO FOREARMS IF YOU CAN

46
Q

VASISTHASANA

A

SIDE PLANK

**INHALE
STACK HIPS, HEELS AND SHOULDERS
ENGAGE ABDOMINALS, LIFT YOUR HIPS AND CHEST
EXTEND YOUR HAND AND YOUR GAZE UP TO THE CEILING

47
Q

PARIVRTTA UTKATASANA

A

REVOLVED CHAIR/ PRAYER TWIST

WEIGHT IN HEELS/ SQUEEZE FEET, KNEES AND INNER THIGHS TOGETHER
TWIST FROM YOUR TORSO, BRING YOUR ELBOW TO THE OUTSIDE OF YOUR THIGH
HANDS TO HEART CENTER, OPEN CHEST AND SHOULDERS
WATCH THAT THE KNEES STAY IN ALIGNMENT

48
Q

PADAHASTASANA

A

GORILLA POSE

**EXHALE
FOLD FORWARD AND OPEN FEET TO HIP WIDTH DISTANCE APART
BEND KNEES IF NEEDED
LIFT FEET AND SLIDE PALMS UNDER
TOES TOUCH WRISTS

49
Q

BAKASANA

A

CROW

PLANT HANDS, SPREAD FINGERS WIDE
COME ONTO TOES, HEELS LIFTED
BRING KNEES TO TRICEPS (OR OUTSIDE OF ARMS)
TIP WEIGHT FORWARD, LOOK FORWARD OF YOUR MAT
ENGAGE CORE
LIFT A FOOT OFF FLOOR, THEN THE OTHER, AND TRY TO FLY

50
Q

BALANCING SERIES

A

GARUDASANA, NATARAJASANA, VRKSASANA

51
Q

GARUDASANA

A

EAGLE POSE

(REPEAT OTHER SIDE)
RIGHT ARM SWEEPS UNDER LEFT, BRING PALMS TO TOUCH OR HANDS TO SHOULDERS
BEND KNEES, WEIGHT IN LEFT FOOT AND WRAP RIGHT LEG UP AND OVER
TOES TO MAT OR HOOK BEHIND CALF
INHALE, LIFT CHEST, ELBOWS IN LINE WITH SHOULDERS AND SINK DOWN

52
Q

NATARAJASANA

A

DANCER’S POSE

(REPEAT OTHER SIDE)
RIGHT ELBOW TO RIGHT HIP, PALM FACED UP
SHIFT WEIGHT INTO LEFT FOOT, BEND RIGHT KNEE AND GRAB INSIDE OF RIGHT FOOT
INHALE AND LENGTHEN, EXHALE KICK AND LIFT
REACH OPPOSITE ARM UP AND KICK UP… BODY INTO A “U” SHAPE

53
Q

VRKSASANA

A

TREE POSE

(REPEAT OTHER SIDE)
WEIGHT IN LEFT FOOT, BRING RIGHT FOOT TO MAT, CALF OR INNER THIGH OR LEFT LEG
ENGAGE STANDING LEG BY GROUNDING DOWN INTO MAT
HANDS TO HEART CENTER, FIND FOCAL POINT
ARMS REACH UP TO “GROW BRANCHES”
KEEP HIPS FACING FORWARD AND DRAWING RIGHT KNEE OPEN

54
Q

TRIANGLE SERIES

A

VIRABHADRASANA I, TRIKONASANA, PRASARITA

55
Q

VIRABHADRASANA I

A

WARRIOR I

LOW LUNGE, SPIN BACK HEEL TO 45 DEGREE ANGLE, HEEL TO HEEL ALIGNMENT
ARMS REACH UP, SHOULDERS DOWN, RIBS IN
EXHALE BEND INTO FRONT KNEE, BACK LEG STAYS STRAIGHT AND BACK HEEL ON MAT
INHALE AND SQUARE HIPS TO FRONT OF ROOM

56
Q

TRIKONASANA

A

TRIANGLE POSE

STRAIGHTEN FRONT LEG, FEET IN WARRIOR II POSITIONING
POP HIPS BACK, REACH ARM FORWARD
ROTATE FRONT HAND TO SHIN, BACK ARM LENGTHENS STRAIGHT UP
ENGAGE CORE, SPIRAL RIB CAGE OPEN

57
Q

PRASARITA

A

STANDING FORWARD STRADDLE

FROM TRIANGLE, STAND UP ARMS TO “T” AND TURN TOES FORWARD
INHALE AND OPEN CHEST, EXHALE AND FOLD FORWARD
HANDS UNDER SHOULDERS OR REACH FOR LEGS OR HEELS
ENGAGE QUADRICEPS TO LENGTHEN HAMSTRINGS, SHIFT WEIGHT INTO BALLS OF FEET

58
Q

EKA PADA RAJA KAPOTASANA

A

HALF PIGEON

FROM 3 LEGGED DOG, BEND KNEE AND BRING BEHIND SAME SIDE WRIST
STRETCH BACK LEG STRAIGHT BEHIND AND LENGTHEN
SQUARE HIPS AND POSSIBLE COME DOWN TO FOREARMS
STRETCH HIPS USING BREATH TO RELEASE MUSCLES

59
Q

SPINE STRENGTHENING SERIES

A

BHUJANGASANA, DHANURASANA, USTRASANA, SETU BHANDASANA

60
Q

BHUJANGASANA

A

COBRA POSE

LYING ON MAT PRONE, HANDS UNDER SHOULDERS, TOPS OF FEET PRESSING INTO MAT
PEEL CHEST OFF MAT NOT USING HANDS, BUT SQUEEZING BACK MUSCLES
ELBOWS HUG IN AND SHOULDERS PULL BACK DOWN
HIPS AND LEGS PUSH DOWN INTO MAT TO LIFT HIGHER

61
Q

DHANURASANA

A

BOW POSE

BEND KNEES, GRAB OUTSIDE OF FEET, WALK LEGS TOGETHER, INNER THIGHS CLOSE
INHALE KICK FEET INTO HANDS LIFTING THIGHS OFF MAT

62
Q

USTRASANA

A

CAMEL POSE

STANDING ON YOUR KNEES, HIP DISTANCE APART
HANDS TO HIPS, FINGERS POINTING DOWN
INHALE LIFT CHEST, DRAW SHOULDERS DOWN
EXHALE, PRESS HIPS FORWARD AND GAZE UP… WALKING YOUR GAZE UP AND BACK
IF YOU CAN SEE THE BACK OF ROOM, REACH FOR HEELS AND PRESS HIPS FORWARD
LIFT YOUR HEART ALL THE TIME
SLOWLY COME UP AND SIT BACK ON HEELS

63
Q

SETU BHANDASANA

A

BRIDGE POSE

BEND KNEES AND WALK HEELS UNTIL FINGERS JUST TOUCH HEELS
LIFT HIPS OFF MAT, KNEES STACK OVER ANKLES
ROLL SHOULDERS UNDER BODY, INTERLACE HANDS, REACH FISTS TOWARDS HEELS
ENGAGE INNER THIGHS, LIFT CHEST AND GAZE DOWN MIDLINE OF BODY
SLOWLY ROLL DOWN ONE BONE AT A TIME

64
Q

SUPTA BADDHA KONASANA

A

LYING ON BACK, FEET TOGETHER, KNEES OPEN WIDE
RIGHT HAND TO BELLY, LEFT HAND TO HEART

65
Q

PASCHIMOTONASANA

A

SEATED FORWARD BEND

LEGS STRAIGHT OUT IN FRONT, GET ON TO SITS BONES
FOLD FORWARD HINGING AT HIPS
SPINE LONG, BACK FLAT, HANDS TO SHINS OR KNEES, OR GRAB TOES

66
Q

ANANDA BALASANA

A

HAPPY BABY

KNEES TO CHEST, EXTEND FEET INTO AIR, BEND KNEES OUTSIDE RIBCAGE
GRAB SOLES OF FEET AND PULL TAILBONE DOWN TO FLOOR
ROCK SIDE TO SIDE

67
Q

SUPINE SPINE TWIST

A

(REPEAT ON OTHER SIDE)
LEFT LEG STRAIGHT OUT ON FLOOR, RIGHT KNEE BENDS OUTSIDE OF RIB CAGE
PULL KNEE OVER BODY AND EXTEND RIGHT ARM TO “T”
GAZE OVER RIGHT SHOULDER AND KEEP BOTH SHOULDERS ON MAT
**ALWAYS DO RIGHT SIDE FIRST FOR DIGESTION REASONS

68
Q

SAVASANA

A

CORPSE POSE

RELAX EVERY MUSCLE IN BODY… EYES CLOSED… NO FIDGETING!!

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