YogaWorks Final Exam Flashcards
Give three cues for legs for feet and legs in Adho Mukka Svanasana
Press thighs back; release heels to the floor; feet hips distance apart and parallel; reach back evenly with the inner and outer thighs; lengthen the toes; second toe in line with the center of heel; press down evenly through the feet
Name and show three planes of anatomical movement
Saggital - Flexion/Extension; Coronal - Adduction/Abduction; Transvers - Rotation
Name 3 benefits of Salamba Sarvangasana
“Queen” of asanas; cooling, caliming, soothing to the nervous system; balance functioning of the endocrine system; reduces fluid retention (edema) in the legs and feet; regulates elimination
Define Vritti. What are the 5 vrittis?
Vritti - Mental modifications that disturb the peace; Memory, imagination/verbal delusion, deep sleep, misconception/illusion, knowledge.
*Name or show 1 transitional pose for Urdhva Dhanurasana
Jathara Parivartanasana; any twist
What is the difference between Sprain and Strain?
Strain - Pull or overstretch of the tendon or muscle; Sprain - tear or overstretch of the ligament
Explain why linking 5 poses or more on one side might be injurious?
Tiring to one side; send the body out of balance; you lose alignment and make it difficult to stabilize
*What’s at risk in Badha Konasana?
Knees; Lower back
Name one asana to assess whether a student is ready for sirsasana? What are you looking for?
Dolphin; Looking for strength and openness in the arms/shoulder; Openness of thoracic spine
Define Avidya.
Ignorance.
What simple chant comes from the Mandukya Upanishad?
Aum
Describe how to assist someone in AMV.
Sit against the wall, squeeze legs on their shoulders, lift hips;
In YogaWorks style sequence, which comes 1st: Parivrtta Trikonasana or V2?
V2
What does RSI stand for?
Repetitive Stress Injury
What does Upanishad mean?
To sit near; sitting down near
Provide English translations for AMS, Vrksasanda, Sukhasana.
Downward Dog, Tree Pose, Contented space / easy pose
Define in Sanskrit and English Sutra 1.1
Atha Yoga Anushasanam - Now begins the instruction of Yoga.
Define in Sanskrit and English Sutra 1.2
Yogas Chitts Vritti Nirodhah - Yoga is the ceasing of the modifications of the mind.
What is the non-anatomical name for Ischial Tuberosities?
Sitting bones
What kind of a twist is not appropriate for pregnant women?
Closed twists.
What muscle if tight prevents the hips from squaring in V1?
Psoas, hip flexor;
Name 3 Kleshas in Sanskrit and English.
Avidya- ignorance; Asmita- ego; Rajas- attachment/desire; Dvesa- dislike/aversion; Abhinivesa- source of fear/attachment to life.
What’s at risk in Parivrtta trikonasana?
Lower back
Which has greater range of motion, hip or knee?
Hip
Define Simple Action. Give an example.
An action that does not throw the body out of balance. Ex: Firming the hips in
In a YogaWorks sequence, which comes first? V1 or Utthita Trikonasana (excluding sun salute)?
UT
Define RICE.
Rest Ice Compression Elevate
Define Complementary Action, give example.
An action that moves the body in the same direction as another action and reinforces the effect of that action. Lift the frontal hipbones and drop the buttock flesh down.
Name 3 contraindications for inversions.
Eye problems; Menstruation; Wrist/shoulder/neck problems; History of Stroke; high blood pressure; serious osteoporosis; weakness; pregnancy
Name 3 gunas and define them.
Rajas, Sattva and Tamas. Sattva- balances; Tamas- decreased/inertia; Rajas - increased/energized
What are the 3 things that shoulders are doing in Sirsasana?
Reaching away from the ears; externally rotating; pressing shoulder blades into the back ribs; broaden collarbones.
Name two prep poses for Urdhva Dhanurasana.
Setu Bandha Sarvangasana; Salabhasana
What’s at risk in Prasarita Padottanasana? Name 1 body part.
Outer ankles, hamstrings, lower back.
What are the 3 platforms in the body and what do they protect?
Feet protect knees, pelvic protect lower back, shoulders protect neck.
What 3 general actions need to be done at every platform?
Align, Stabilize, Elongate
Name a pair of counteractions in the pelvis and legs in Tadasana.
Press the thighs back, release the tailbone to the floor.
In Salamba Sarvangasana, upper arms root down and what is rebounding?
Everything above it; thoracic spine
List Patanjali’s 8 limbs
Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi
Define Klesha
A mental state that clouds the mind, providing an obstacle to Purusa (there are 5).
What kind of joint is the knee? Name all movements at knee and and in relation to the anatomical planes.
Modified hinge / condyloid. Saggital: flexion and extension. Transverse: rotate.
What do the biceps and the triceps do?
Biceps: supinates the forearm; flexes the arm at the elbow; Triceps: extends the arm at the elbow.
What do the quads and hamstrings do?
Quads flex the leg at the hip and extend the leg at the knee; The hamstrings flex the knee.
Name 2 counterposes to sirsasana.
Tadasana; salamba sarvangasana
Define Citta.
Mind/mind-stuff
How loud should Ujayi breath be?
Your neighbor may hear you, but not across the room.
What is the root cause of suffering?
Ignorance
What kind of joint is the hip? Name all movement of the hip in relation to anatomical planes.
Ball and socket. (hip and shoulder). flexion/extension in saggital plane; ab/adduction in coronal; rotation in transverse; circumduction in all three.
What are arms and shoulders doing in AMS? Name 3 things
forearms internally rotate; externally rotating shoulders; shoulders away from ears.
