Yoga (Sanskirt - Yuj) means Flashcards
Learn yoga 200hr class
1
Q
Sanaskirt(Asana)
A
Posture, Seat, Place
2
Q
Unity and Oneness
A
Yoga(Yuj)
3
Q
Yuj(to join) 3 level of unions
A
- Body, mind, & breath.
- # 1+ with nature and the cycle of nature.
- Individual/Universal consciousness
4
Q
Concept of yoga(6)
A
- Internal adjustment.
- Nature - understanding diff of permanent & transient.
- Physical & mental harmony
- Highest dimension of human existence.
- Surrender-remove disturbance if the mind (develops the mind) 6. Practice detachment.
5
Q
5 types of yoga
A
- Jnana
- Bhakti
- Karma
- Hatha
- Raja
6
Q
Jnana Yoga
A
Truth is realized
7
Q
Bhakti Yoga
A
Complete belief in one’s devotion in all self-action - Surrender to the subconscious.
8
Q
Karma Yoga
A
Path of Selfless and righteousness without worry of consciousness.
9
Q
Hatha Yoga
A
Path that deals with Asana(posture) and Kriyas Pranayama(breathing) Creating a strong body externally and internally.
10
Q
Raja Yoga
A
Higher forms of yoga deal with meditation with regular long-term practice to Achieve consciousness.
11
Q
Vedas(4 total)- Philosophies and ritual
A
Rig, Sama, Yajur, Atharva
12
Q
Eight Limbs of Yoga
A
- Yamas - Ethical guides
- Niyamas - Personal enlightenment
- Asana - Poses/Posture
- Pranayama - Breath Pratice
- Pratyahara - Withdrawl of sense
- Dharana - Concentration. Focusing the mind to a mental point.
13
Q
Yamas - 5 total
A
- Ahimsa - nonviolence/compassion
- Satya - truthfulness/honesty
- Asteya - Non-Stealing
- Brahmacharya - Continence/moderation
- Aparigraha - Non greed/hoarding
14
Q
Niyamas
A
- Saucha - Purity
- Santosha - happy with what you have(blessed with)
- Tapas - Discipline
- Svadhyaya - Sva(own self, human soul) Adhyaya(lesson, study self)
5 Isvara Pranidhana - surrending to a higher power.
15
Q
Pranayama
A
Breath expansion
16
Q
Pratyahara
A
Prati( against or away) Ahara(food/take into self from the outside)
17
Q
Dharana
A
Focus Attention
18
Q
Dhyana
A
Meditation-Continuous flow of attention towards a point.
19
Q
Samadhi
A
Union of subject and object: Dhyana flows into Samadhi
20
Q
Bandhas -Sanskrit -tighten or lock.
A
flow an increase of blood to our organs and promote detoxification in the body
21
Q
5 Bandhas Of Yoga
A
- Hasta Bandha or Hand Lock
- Pada Bandha or Foot Lock
- Mula Bandha or Root Lock
- Jalandhara Bandha or Throat Lock
- Uddiyana Bandha or Core Lock
22
Q
Hasta Bandha or Hand Lock
A
draw energy up from the palms of the hands to energize and support the arms and shoulders in weight bearing poses.
23
Q
Pada Bandha or Foot Lock
A
draw energy up from the soles of the feet to energize and support the legs in standing poses.
24
Q
Mula Bandha or Root Lock
A
draw energy upwards in the body from our pelvic area.
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Jalandhara Bandha or Throat Lock
draw in and stimulate energy in the throat and chest area.
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Uddiyana Bandha or Core Lock
engaging the abdominal muscles for breath retention and drawing energy upward in the body from the core.
27
When To Sequence Standing Asanas -energetically ground us emotionally and help us re-establish our connection with the earth through our feet.
Standing poses can be sequenced in almost any section of the class with the exception of Savasana. This includes the Warmup, Peak Poses, Flow, and Wind Down section of a class sequence.
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Standing Poses Alignment Considerations
1.knees
2.Feet
3.Upper Body
4.Stance
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Knees -roughly 80% of our body weight passes through our knees, making them very vulnerable to injuries.
1. alignment cue for knee safety is to always ask your students to have their knees facing in the same direction as their toes.
2. cue keeps our knees safe and stabilized.
3. cue to keep in mind is when the knees are bent in standing poses. In these situations, it's best practice to keep the knees stacked directly over the ankles or slightly behind it. Doing this helps to protect our knees and ankles from injury.
It's helpful to sequence poses that gently strengthen and stretch the hips and ankles especially before any heavy weight bearing poses on the knees.
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Feet Alignment
-standing poses, it's always helpful to teach these poses from the ground up.
-focusing on firming the foundation of the feet to the earth first and then cueing upwards in the body
-cues with the feet, work up to the quads, then the spine, and finally the shoulders.
-Pada Bandha establishes a good foundation for standing yoga poses and helps to keep us balanced on our feet.
- when the feet are on the mat, spread the toes and press down through the ball and heel of the foot. This movement allows the inner arches of the feet to naturally lift up. It also balances our body weight in our legs, feet, and ankles. ----Another way to achieve this Bandha, is to lift the toes slightly up in standing poses. This also creates a natural lift of the inner arches of the feet.
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Upper Body
-cue for the upper body and not just the lower body
-core, upper body, and spinal health all directly affect the health of our lower body.
-cue the core in standing poses is to bring awareness to this area by gently drawing the belly in towards the spine or feeling the core muscles activate.
-cue the spine lengthened is also important for having a safe foundation in our legs during standing poses.
-You can achieve this by using metaphors or imagery of energy in their spine lengthening upwards towards the sky. keep their shoulders in alignment by instructing them to keep their shoulders down away from their ears; as this also helps to release tension from the spine and shoulders.
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Stance
How wide a student's stance is in different standing poses will be dependent on that student's flexibility, practice level, and body structure -are okay as long as the overall alignment structure of the pose is correct, and the feet are firmly grounded onto the mat.
-If they are feeling tension in the hips and knees, perhaps coming into a wider stance is more comfortable. On the other hand, they could have tight hips or hamstrings, so a closer stance could be more comfortable.
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The 5 Koshas
1. Annamaya Kosha
2. Pranamaya Kosha
3. Manomaya Kosha
4. Vijnanamaya Kosha
5. Anadamaya Kosha
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1. Annamaya Kosha(
Sanskrit
Anna = physical
Maya = made up of
Kosha = sheath
outermost sheath
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2. Pranamaya Kosha
Sanskrit
Prana = life force
Maya = made up of
Kosha = sheath
'energy sheath'
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3. Manomaya Kosha
Sanskrit
Mano = mind
Maya = made up of
Kosha = sheath
'mind sheath'
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4. Vijnanamaya Kosha
Sanskrit
Vijnana = wisdom
Maya = made up of
Kosha = sheath
'wisdom sheath'.
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5. Anadamaya Kosha
Sanskrit
Anada = bliss or joy
Maya = made up of
Kosha = sheath
innermost sheath
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5 Prana Vayus
prana means “vital life force”
Vayus that are related to the subtle movement of prana in our bodies. In Sanskrit, the word Vayu means “wind."
1.Prana
2.Apana
3.Samana
4.Udana
5.Vyana
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Prana
flow of energy -governing the thoracic area between the larynx and the top of the diaphragm
-associated with the heart and organs of respiration together
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Apana
navel region, and provides energy for the large intestine, kidneys, anus and genitals.
-concerned with the expulsion of waste from the body and is the force which expels the breath.
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Samana
located between the heart and the navel. It activates and controls the digestive system: the liver, intestines, pancreas and stomach, and their secretions.
-responsible for transformation
-On an evolutionary level it relates to kundalini and expansion of consciousness.
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Udana
neck and head, activating all the sensory receptors such as the eyes, tongue, nose and ears.
-associated muscles, ligaments, nerves and joints. It is responsible for the erect posture of the body, sensory awareness, and the ability to respond to the outside world.
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Vyana
pervades the whole body, regulating and controlling all movement, and coordinating the other pranas. It acts as the reserve force for the other pranas.
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Yoga Nadis
Sanskrit "nad" which means "flow" or "channel"
become blocked, affecting an individual's mental and physical health negatively.
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Ida Nadi
the left channel because it flows through the left side of the body.
Associated with the moon and feminine. offers cooling, calming and relaxing effect to the body.
Physically Parasympathetic nervous system.
Chakra from the base to the thirds eye.
When imbalanced -Calming Pranayama and restorative yoga pose.
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Pingala Nadi
Flow thru the right side of the body.
Associated with the Sun and Masculine energy.
Warming and energetic effect on the body - improves the ability to focus.
Physically - Sympathetic nervous system.
Chakra - from the base to the thirds eye.
When imbalanced - Energy Pranayama/poses.
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Sushumna Nadi
The Sushumna Nadi is known as the central channel because it runs along the spine and through each of the seven chakras (starting at the Root Chakra all the way up to the Crown Chakra). Because it connects all the Chakras, it is known as the Nadi of consciousness or spiritual awareness
Starts in the base chakra and reaches the crown.
- awaken the higher self and kundalini
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Kundalini Shakti
This energy forms part of the subtle body and is the spiritual energy that is flowing in the body.
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Chakras- Sanskrit(Wheel or cycle.
as spinning balls of dynamic energy throughout the body.
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Mooladhara - Root Chakra.
Base - Inertia/Enthusiasm
Earth
Balance/stability of life.
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Svadhishthan/Seat of self
Behind the Genitals
Sexual/proactive/creative
Water
Reproductive life
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Manipur - Naval Chakra
Behind the solar plexus.
Greed/jealousy/Generosity, joy
Fire
Working of Digestive
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Anahat - Heart Chakra
Heart Region.
Hatred/fear/love
Air
Respiratory system & immune system.
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Vishudhi - throat Charka
Neck area
Grief/gratefulness
Beyond Elements
Wisdom and intuition.
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Sahasrara - Crown Chakra
Above the center of the head
Pure Bliss/ultimate freedom
Beyond space & time
Dawn of Divinity
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Surya - Sun -Namaskar – respectful greeting or salute
it is an effective way of loosening up, stretching, massaging and toning all the joints, muscles and internal organs of the body. Its versatility and application make it one of the most useful methods of inducing a healthy, vigorous and active life, while at the same time preparing for spiritual awakening and the resulting expansion of awareness
It is an excellent group of asanas with which to start morning practice.
Its performance, in a steady, rhythmic sequence, reflects the rhythms of the universe; the twenty-four hours of the day, the twelve zodiac phases of the year and the biorhythms of the body. The application of this form and rhythm to the body/mind complex generates the transforming force which produces a fuller and more dynamic life ** simplify - these were later added to Hatha yoga.
