Yoga Exam Flashcards
Savasana
corpse pose
Vrksasana / Eka Pada Pranamasana
tree pose / one legged prayer pose
Utthita Trikonasana
extended triangle pose
Ardha Chandrasana
half-moon pose
Garudasana
eagle pose
Parvatasana
mountain pose
Tadasana
palm tree pose
Bhujangasana
cobra pose
Ustrasana
camel pose
Matsyasana
fish pose
Viparita Karani Asana
opposite making pose
Halasana
plough pose
Sarvangasana
all body parts pose
Balasana
child pose
Utthita Hasta Padangusthasana
extended hand to big toe pose
Dandhasana
stick pose
Paschimottanasana
back stretching pose
Janu Shirshasana
head to knee pose
Santolanasana
balance pose
Vashisthasana
sage vashisht pose (side plank)
Baddha Konasana
bound angle pose
Gomukhasana
cow face pose
Padmasana
lotus pose
Surya Namaskar
sun salutation
Chandra Namaskar
moon salutation
Dhanurasana
bow pose
Chakrasana
wheel pose
sagital
Bewegung nach vorne
coronal
Bewegung zur Seite/frontal
extension
Bewegung nach hinten
(Muskel hinten am Körper)
flexion
Bewegung nach vorne
(Muskeln vorne am Körper)
meaning of Hatha yoga
simple form of yoga
Ha = sun
Tha = moon
balancing the body, mind and emotions
Pranayama:
Nadi Shodan
psychic network purification
ringfinger/thumb on one nostril
inhale left, exhale left; inhale right, exhale right (5 times each)
+ relaxes mind and nervous system
Pranayama:
Anulom Velom
alternate nostril breathing
ringfinger/thumb on one nostril
inhale left, exhale right; inhale right, exhale left
+ open blockages, stress & depression
Pranayama:
Bhramari
humming bee breath
close both ears with index fingers or thumbs (3 fingers over eyes)
hum with exhale
+ releases tension, good for anger
Pranayama:
Ujjayi Breath
the psychic breath
inhale contract throat (noise), exhale normally
+ creates heat in body, more oxygen, relaxing
Lesson plan
60:
5 welcoming, 10 chant, Pawanmuktasana, 20 asana practise, 10 cool down, 10 shawasana, 5, chant, closing
Kapha
Brain & Heart
Water & Earth
increase: bend backward
Vata
Lower Body
Air
increase: bend forward
Pitta
Middle of body
Fire
increase: twist
Pregnancy
1-13th: first trimester
14-27th: second trimester
28-40th: third trimester
1st: high risk of miscarriage
14-36th: best time to teach
Pranayama:
Surya Bhedi
vitality stimulating breath
inhale right, exhale left
only P. that starts from the right side
+ connects/activates your sun side, heating, against laziness
Pranayama Technique:
Antar Kumbhaka
Modification of breathing techniques: internal breath retension
Pranayama Technique:
Antar and Bahir Kumbhaka
Modification of breathing techniques: internal and external breath retension
Cardiovascular System:
3 components
heart, blood vessels, blood
Cardiovascular System:
Blood
red blood cells, white blood cells, platelets, plasma
Cardiovascular System:
function of blood cells
red: bind to oxygen
white: protect against foreign matter
Cardiovascular System:
Blood vessels
Arteries - blood away from heart (+o)
(Arterioles, smaller branches)
Veins - blood towards the heart (-o)
(Venules, smaller branches)
Cardiovascular System:
Blood capillaries
small vessels which connect the arterioles to the venules
Cardiovascular System:
Aorta
the largest artery of the body
Cardiovascular System:
cardiac cycle
- Blood -o enters via vena cava; right atrium, right ventricle, pulmonary valve, pulmonary artery, lungs
- Blood +o enters via pulmonary vein, left atrium, left ventricle, aorta
right: blue
left: red
atrium: up
ventricle: down
Cardiovascular System:
valves
thick muscular walls that prevent the backflow of blood
Cardiovascular System:
systolic and diastolic phases
Systolic: blood out of ventricles into aorta & pulmonary artery
Diastolic: blood flows from atria into ventricles
Cardiovascular System:
Blood pressure
Systolic: 120 / diastolic: 80
Respiratory system:
trachea
passageway for air to lungs
branches into the left and right main bronchi
Respiratory system:
Bronchioles
smaller tubes a bronchus brache in
Branch into small air sacs called alveoli
Respiratory system:
Alveoli
Exchange of gases between air and blood, many capillaries attached
Respiratory system:
Pulmonary ventilation
inhale: diaphragm, intercoastal muscles contract
exhale: diaphragm, intercoastal muscles relax
Digestive System:
Stomach
25cm muscle bag
hydrochloric acid and enzymes pepsin + renin
little or no absorption takes place there
Food stays 2-3 hrs
Digestive System:
small intestine
made of three parts:
Duodenum, Jejenum, Ileum
Yogic Diet:
3 qualities (gunas)
sattva, rajas, tamas
Skeletal system
206 bones
15% of body weight
12 pairs of rips (8-10 do not join at the sternum, 11/12 are floating)
Skeletal system:
Osteoporosis
depletion of minerals from the bone tissue, reducing strength
Skeletal system:
Arthritis
joint inflammation, cartilage is degraded
Skeletal system:
The spine
26 vertebrae
(cervical, thoracic, lumbar, sacral, coccyx)
Skeletal system:
Kyphosis
spine stretches out on upper back
chest opening asanas!
Skeletal system:
Lordosis
spine curves inward lower back
forward bending and lower back lowering asanas
Skeletal system:
Scoliosis
elongating asanas, not too much twisting
Muscular System
600 muscles, half of the body weight,
voluntary, involuntary and cardiac muscles
Muscular system:
tendons
fibrous structure connecting muscle to bone
(Sehnen)
Muscular system:
ligaments
Bind together bone and bone/ bone and joints
Pranayama:
Sitali (Sheetali)
cooling breath
exhale - roll tongue
+ cooling, reduces emotional excitement, flow of prana increases
Pranayama:
Sitkari (Sheetkari)
hissing breath
breath in through teeth
+ cooling, reduces emotional excitement, flow of Pran increase
