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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
BALASANA
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
26
MARJAIASANA/BITILASANA
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
27
BIRD DOG
FROM TABLE TOP... REACH ARM OUT AS IF TO SHAKE HANDS AND EXTEND OPPOSITE LEGS STRAIGHT BACK INHALE BRING OPPOSITE KNEE TO ELBOW EXHALE
28
ADHO MUKHA SVANASANA
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
URDVA MUKHA SVANASANA
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
DANDASANA
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
CHATURANGA DANDASANA
HIGH TO LOW PLANK ALWAYS AN EXHALE JOINTS STACKED ON TOES OR KNEES ELBOWS CONNECT WITH THE RIBS WHEN YOU LOWER DOWN
32
SURYA NAMASKAR A
SUN SALUTATION A TADASANA, UTTANASANA, ARDHA UTTANASANA
33
TADASANA
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
UTTANASANA
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
ARDHA UTTANASANA
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
SURYA NAMASKAR B
SUN SALUTATION B UTKATASANA, VIRABHADRASANA II, UTTHITA PARSVOKONASANA, PARIVRTTA VIRABHADRASANA
37
UTKATASANA
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
VIRABHADRASANA II
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
UTTHITA PARSVOKONASANA
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
PARIVRTTA VIRABHADRASANA
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
PARIVRTTA
REVERSE OR REVOLVED
42
CRESCENT SERIES
ANJANEYASANA, PARIVRTTA ANJANEYASANA, RUNNER’S LUNGE, VASISTHASANA, PARIVRTTA UTKATASANA
43
ANJANEYASANA
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
PARIVRTTA ANJANEYASANA
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
RUNNER’S LUNGE
**EXHALE TOES IN LINE WITH KNEES PLACE BOTH HANDS INSIDE YOUR FRONT FOOT HIPS LOWER/RELAX SHOULDERS/DROP TO FOREARMS IF YOU CAN
46
VASISTHASANA
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
PARIVRTTA UTKATASANA
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
PADAHASTASANA
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
BAKASANA
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
BALANCING SERIES
GARUDASANA, NATARAJASANA, VRKSASANA
51
GARUDASANA
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
NATARAJASANA
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
VRKSASANA
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
TRIANGLE SERIES
VIRABHADRASANA I, TRIKONASANA, PRASARITA
55
VIRABHADRASANA I
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
TRIKONASANA
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
PRASARITA
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
EKA PADA RAJA KAPOTASANA
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
SPINE STRENGTHENING SERIES
BHUJANGASANA, DHANURASANA, USTRASANA, SETU BHANDASANA
60
BHUJANGASANA
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
DHANURASANA
BOW POSE BEND KNEES, GRAB OUTSIDE OF FEET, WALK LEGS TOGETHER, INNER THIGHS CLOSE INHALE KICK FEET INTO HANDS LIFTING THIGHS OFF MAT
62
USTRASANA
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
SETU BHANDASANA
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
SUPTA BADDHA KONASANA
LYING ON BACK, FEET TOGETHER, KNEES OPEN WIDE RIGHT HAND TO BELLY, LEFT HAND TO HEART
65
PASCHIMOTONASANA
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
ANANDA BALASANA
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
SUPINE SPINE TWIST
(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
SAVASANA
CORPSE POSE RELAX EVERY MUSCLE IN BODY… EYES CLOSED… NO FIDGETING!!

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