YRFC: Alignment/Saftety/Bandhas Flashcards
True or false.
When the arches in our hands lift, our body weight is distributed evenly through the wrists, arms, and hands.
True
Which of the following is not a way in which we can protect our knees in yoga poses?
Put all our body weight into our knees
To protect the spine in forward bends, it is a good cue to allow the fold to come from where?
Hips
How many Bandhas are there in yoga?
5
True or false.
To achieve Jalandhara Bandha or Throat Lock, we draw the chin slightly into the chest.
True
To achieve _____________________, press down through the ball and heel of the foot and spread the toes.
Pada Bandha
Why are the knees important to pay attention to in standing poses?
Almost 80% of our body weight passes through the knees.
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.
True
True or false.
You can help protect the spine during twists by bringing attention to the core.
True
Rotate the thighs inward One way to help maintain stability in some backbends is to:
Rotate the thighs inward
True or false.
When sequencing a series of backbend poses, offer appropriate counterposes to help bring the spine back
into alignment.
True
True or false.
The spine is designed in a series of curves.
True
_____________________ is tension that maintains the integrity of a structure.
Tensegrity
How many cervical vertebrae are there?
7
L1-L5 vertebrae are located in which section of the spine?
Lumbar
The sacrum is a fusion of how many vertebrae?
5
Going into a slight backbend creates what type of movement in the spine?
Hyperextension
The bumps you feel along the back of the spine are called _________________
Spinous process
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
Frontal Logitudinal
The ___________________ ligament runs along the entire front of the vertebrae.
Anterior
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 ________________________.
Bulging
True or false.
In a herniated disc, generally there is equal pressure placed in all directions of the disc.
False
70-80% percent of spinal injuries are usually due to a _____________________________.
herniated disc
Back pain can be relieved from either strengthening the abdominal muscles or _______________________ the abdominal muscles.
Lengthening
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
Which of the following movements is not meant to occur in the lumbar section of the spine? Flexion, extension, or rotation
Rotation
What sections of the spine are designed for rotation? Select more than one.
Cervical and Thoracic
True or false.
Injuries in the sacroiliac joint are more likely to occur in men vs. women.
False
Which area of the body restricts hip extension and prevents the pelvis from moving in backbends?
Hip flexors
In yoga philosophy, ______________________ is considered life force.
Prana
What is the primary muscle of respiration?
Diaphram
Relatively how thick is the diaphragm?
1/8 inch
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
The connective tissue of the diaphragm is connected to the connective tissue of the __________________?
Lungs
Which muscles contract to help stimulate Mula Bandha?
Pelvis
Uddiyana Bandha helps to draw energy ____________________?
Upward
The rotator cuff is a group of how many muscles?
4
True or False.
Deep breathing practices can help to increase our lung capacity.
True
How many bones are in each hand?
- CH (checked)
How many bones make up the forearm?
2
How many phalanges or finger bones are in each hand?
Shrugging the shoulders up and down are which two types of movement?
14
How many phalanges or finger bones are in each hand?
14
What movement does not occur in the clavicle?
Adduction
Which movements occur in the scapula?
Elevation, Depression, Retraction
Shrugging the shoulders up and down are which two types of movement?
Elevation and depression
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
The humerus bone meets the scapula at which joint?
Glenohumeral joint
The supraspinatus muscle in the rotator cuff initiates which type of movement?
Abduction
Which of the rotator cuff muscles is the most commonly torn?
Supraspinatus
Carpal tunnel syndrome is compression of the ___________________ nerve.
Median
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
How many muscles are in the triceps?
3
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
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
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
The psoas major muscle connects at the body of the vertebrae, beginning at which vertebrae?
T-12
The psoas major muscles attaches at vetebrae T-12 to L4 and _________________________?
Lessor Trochanter
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
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
Which yoga pose do not stretch and lengthen the psoas?
Forward fold
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.
In Bridge pose, feet should be about ___________________________.
Hip distance apart
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
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 knee over the ankle.
What is the sanskrit term for Cat pose?
Marjaryasana
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.
In Chair pose, what is a good teaching cue for the feet?
Press weight into the heels.
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.
In Chatarunga, the elbows should be bent at about which degree?
90 degrees
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.
In Child’s Pose, if the forehead cannot reach the ground, we can place a folded blanket or _________________________ under it.
Block
Child’s pose stretches which of the following body parts?
Spine, shoulders, ankles, hips, and neck
To modify Chaturanga for beginners, we can do which of the following?
Practice a modified Chatarunga on the knees.
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
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
Which of the following is NOT a teaching cue for Downward Facing Dog?
Bend the elbows at 90 degrees
True of False: In Downward Facing Dog, the fingers should be spread wide on the mat.
True
In Extended Side Angle, the chest should be?
Lifted
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.
What is the sanskrit word for Eagle pose?
Garudasana
Easy pose is often done during the _____________________ of class.
Beginning
