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YRFC: Alignment/Saftety/Bandhas Flashcards

1
Q

True or false.

When the arches in our hands lift, our body weight is distributed evenly through the wrists, arms, and hands.

A

True

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2
Q

Which of the following is not a way in which we can protect our knees in yoga poses?

A

Put all our body weight into our knees

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3
Q

To protect the spine in forward bends, it is a good cue to allow the fold to come from where?

A

Hips

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4
Q

How many Bandhas are there in yoga?

A

5

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5
Q

True or false.

To achieve Jalandhara Bandha or Throat Lock, we draw the chin slightly into the chest.

A

True

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6
Q

To achieve _____________________, press down through the ball and heel of the foot and spread the toes.

A

Pada Bandha

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7
Q

Why are the knees important to pay attention to in standing poses?

A

Almost 80% of our body weight passes through the knees.

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8
Q

True or false.
In standing poses, the knees should typically be facing the same direction as the toes, and stacked over the ankles or slightly behind the ankles.

A

True

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9
Q

True or false.

You can help protect the spine during twists by bringing attention to the core.

A

True

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10
Q

Rotate the thighs inward One way to help maintain stability in some backbends is to:

A

Rotate the thighs inward

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11
Q

True or false.

When sequencing a series of backbend poses, offer appropriate counterposes to help bring the spine back

A

into alignment.

True

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12
Q

True or false.

The spine is designed in a series of curves.

A

True

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13
Q

_____________________ is tension that maintains the integrity of a structure.

A

Tensegrity

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14
Q

How many cervical vertebrae are there?

A

7

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15
Q

L1-L5 vertebrae are located in which section of the spine?

A

Lumbar

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16
Q

The sacrum is a fusion of how many vertebrae?

A

5

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17
Q

Going into a slight backbend creates what type of movement in the spine?

A

Hyperextension

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18
Q

The bumps you feel along the back of the spine are called _________________

A

Spinous process

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19
Q

Which of the following is not one of the three main ligaments located in the spine? The Anterior Logitudinal, Frontal Logitudinal, Posterior Logitudinal, or Interspinous

A

Frontal Logitudinal

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20
Q

The ___________________ ligament runs along the entire front of the vertebrae.

A

Anterior

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21
Q

Spinal discs are made up of which two parts?
Nucleus pulposus and Annulus fibrosis
The three basic problems that show up in discs are herniated, ruptured, and ________________________.

A

Bulging

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22
Q

True or false.

In a herniated disc, generally there is equal pressure placed in all directions of the disc.

A

False

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23
Q

70-80% percent of spinal injuries are usually due to a _____________________________.

A

herniated disc

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24
Q

Back pain can be relieved from either strengthening the abdominal muscles or _______________________ the abdominal muscles.

A

Lengthening

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25
True or false. Evaluating students with chronic back pain individually is the key to helping them. What works for one student may not work for another.
True
26
Which of the following movements is not meant to occur in the lumbar section of the spine? Flexion, extension, or rotation
Rotation
27
What sections of the spine are designed for rotation? Select more than one.
Cervical and Thoracic
28
True or false. | Injuries in the sacroiliac joint are more likely to occur in men vs. women.
False
29
Which area of the body restricts hip extension and prevents the pelvis from moving in backbends?
Hip flexors
30
In yoga philosophy, ______________________ is considered life force.
Prana
31
What is the primary muscle of respiration?
Diaphram
32
Relatively how thick is the diaphragm?
1/8 inch
33
Which of the following does the diaphragm not attach to?
The upper 3 ribs, lower 6 ribs, vertebrae L1-L3, or xiphoid process Upper 3 ribs
34
The connective tissue of the diaphragm is connected to the connective tissue of the __________________?
Lungs
35
Which muscles contract to help stimulate Mula Bandha?
Pelvis
36
Uddiyana Bandha helps to draw energy ____________________?
Upward
37
The rotator cuff is a group of how many muscles?
4
38
True or False. | Deep breathing practices can help to increase our lung capacity.
True
39
How many bones are in each hand?
27. CH (checked)
40
How many bones make up the forearm?
2
41
How many phalanges or finger bones are in each hand? Shrugging the shoulders up and down are which two types of movement?
14
42
How many phalanges or finger bones are in each hand?
14
43
What movement does not occur in the clavicle?
Adduction
44
Which movements occur in the scapula?
Elevation, Depression, Retraction
45
Shrugging the shoulders up and down are which two types of movement?
Elevation and depression
46
The humerus bone meets the scapula at which joint? Which muscle could be considered the 'psoas' of the upper body? Serratus Anterior Which movements in the scapula are facilitated by the serratus anterior muscle? Upward Rotation and protraction What props or modifications could be used for students with carpal tunnel syndrome? Folded mat or block wedge
Glenohumeral joint
47
The humerus bone meets the scapula at which joint?
Glenohumeral joint
48
The supraspinatus muscle in the rotator cuff initiates which type of movement?
Abduction
49
Which of the rotator cuff muscles is the most commonly torn?
Supraspinatus
50
Carpal tunnel syndrome is compression of the ___________________ nerve.
Median
51
What is a good yoga teaching cue for students with carpal tunnel syndrome?
Decrease the angle of the wrists(bringing the palm towards the bottom of the forearm
52
How many muscles are in the triceps?
3
53
Which muscle could be considered the 'psoas' of the upper body?
Serratus Anterior
54
Which movements in the scapula are facilitated by the serratus anterior muscle?
Upward Rotation and protraction
55
What props or modifications could be used for students with carpal tunnel syndrome?
Folded mat or block wedge
56
The psoas is an important postural and structural muscle in the body because...? True or false. The psoas major muscle flexes the hip joint. True The psoas muscle surrounds and supports the ___________________. Spine What are the functions of the psoas? Rotation and tilting of the pelvis, spinal movement, and spinal stability What is light, controlled, and expansive movement in the psoas area Psoas awareness Which two Bandhas are located in the psoas area? Select two. Mula and Uddiyana When going from Downward Facing Dog to Forward Fold - what type of movement occurs in the psoas? Concentric When jumping back from Forward Fold to Plank Pose - what type of movement occurs in the psoas? Eccentric
It supports and surrounds the spine, plays a role in pelvic movement, and spans a large section of the body
57
The psoas is an important postural and structural muscle in the body because...?
It supports and surrounds the spine, plays a role in pelvic movement, and spans a large section of the body
58
The psoas major muscle connects at the body of the vertebrae, beginning at which vertebrae?
T-12
59
The psoas major muscles attaches at vetebrae T-12 to L4 and _________________________?
Lessor Trochanter
60
True or false. | The psoas major muscle flexes the hip joint.
True
61
The psoas muscle surrounds and supports the ___________________.
Spine
62
What are the functions of the psoas?
Rotation and tilting of the pelvis, spinal movement, and spinal stability
63
What is light, controlled, and expansive movement in the psoas area
Psoas awareness
64
Which two Bandhas are located in the psoas area? Select two.
Mula and Uddiyana
65
When going from Downward Facing Dog to Forward Fold - what type of movement occurs in the psoas?
Concentric
66
When jumping back from Forward Fold to Plank Pose - what type of movement occurs in the psoas?
Eccentric
67
Which yoga pose do not stretch and lengthen the psoas? In Bridge pose, what can we do to protect the neck? Tuck the chin slightly into the chest. Boat pose can be advanced by lifting the legs up to what degree? 45 degrees Beginners in Boat pose could modify how? Keep feet on the ground, keep hands on the thighs, and/or keep hands behind them on the mat. Bound Angle pose is sometimes referred to as? Butterfly pose or Cobbler's pose Which of the following is NOT something to look for in Bound Angle pose? Strained wrists Which of the following is NOT a way that Crescent Lunge could be modified? Bring the front kn
Forward fold
68
Which yoga pose do not stretch and lengthen the psoas?
Forward fold
69
If there are knee issues in Balancing Table pose, we can modify by doing which of the following?
Using a folded blanket or mat under the knees.
70
In Bridge pose, feet should be about ___________________________.
Hip distance apart
71
In Bridge pose, what can we do to protect the neck?
Tuck the chin slightly into the chest.
72
Boat pose can be advanced by lifting the legs up to what degree?
45 degrees
73
Bound Angle pose is sometimes referred to as?
Butterfly pose or Cobbler's pose
74
Which of the following is NOT something to look for in Bound Angle pose?
Strained wrists
75
Which of the following is NOT a way that Crescent Lunge could be modified?
Bring the front knee over the ankle.
76
What is the sanskrit term for Cat pose?
Marjaryasana
77
If you have knee discomfort or knee injury in Cat pose, you could modify in which of the following ways?
Place a blanket under the knees.
78
In Chair pose, what is a good teaching cue for the feet?
Press weight into the heels.
79
In Chair pose, the arms can be positioned how?
With palms together at the chest, arms reaching up towards the sky, or arms straight out in front parallel to the mat.
80
In Chatarunga, the elbows should be bent at about which degree?
90 degrees
81
To modify Chaturanga for beginners, we can do which of the following? True of False: In Cobra pose, the arms should stay hugged into the body. True Cow pose is often coupled with which other pose? cat pose In Cow pose, it is a good teaching cue to instruct that the knees are directly under the _________________ and wrists are directly under the ______________________? Hips and shoulders
Practice a modified Chatarunga on the knees.
82
In Child's Pose, if the forehead cannot reach the ground, we can place a folded blanket or _________________________ under it.
Block
83
Child's pose stretches which of the following body parts?
Spine, shoulders, ankles, hips, and neck
84
To modify Chaturanga for beginners, we can do which of the following?
Practice a modified Chatarunga on the knees.
85
True of False: In Cobra pose, the arms should stay hugged into the body.
True
86
Cow pose is often coupled with which other pose?
cat pose
87
In Cow pose, it is a good teaching cue to instruct that the knees are directly under the _________________ and wrists are directly under the ______________________?
Hips and shoulders
88
In Cow pose, it is a good teaching cue to instruct that the knees are directly under the _________________ and wrists are directly under the ______________________?
Hips and shoulders
89
Which of the following is NOT a teaching cue for Downward Facing Dog?
Bend the elbows at 90 degrees
90
True of False: In Downward Facing Dog, the fingers should be spread wide on the mat.
True
91
In Extended Side Angle, the chest should be?
Lifted
92
In Extended Side Angle, if the hand cannot extend to the outer edge of the foot, we could modify by doing what?
Place a block by the foot or place the front forearm onto the front top thigh.
93
What is the sanskrit word for Eagle pose?
Garudasana
94
Easy pose is often done during the _____________________ of class.
Beginning

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