YTT Flashcards
What are the four agreements?
- Be impeccable w your word.
- Don’t take things personally.
- Don’t make assumptions.
- Always do your best
Who was Tirumalai Krishnamacharya?
- The “Father of Modern Yoga”
- He lived to be 100 years old
- Considered to be the architect of Vinyasa Yoga
- Taught influential yogis like K. Pattabhi Joise and B. K. S. Iyengar
- A scholar with degrees in philosophy, logic, divinity, and music
What are the five paths of yoga?
- Just- Jnana - Wisdom
- Kimberly- Karma- Yoga of Action/ service
- Rode- Raja- Energy
- Daniel’s - Dhyana- Meditation/ Control of senses
- Bike- Bhakti - Devotion
Why Are Elephants MDs?
What is fascia?
- dense, fibrous connective tissue woven together in a matrix-like sheet
- it surrounds individual muscles fibers and entire muscles, bones, nerves, blood vessels, organs, it lines our internal body cavities… it’s literally everywhere
- “the fuzz” that we have to move and melt regularly to avoid adhesions
- fascia is so multidimensional and we continue to learn more about it’s capabilities
- as yoga teachers it’s important for us to have a solid understanding of how fascia works within the body and how yoga can affect it
What is mula bandha? (location, benefits)
- The perineum lock. Located near the perineum, pelvic floor.
- Energy extends upward toward the crown.
- Helps build pelvis floor strength & lengthen spine.
What is the Uddiyana Bandha? (location, benefits, etc.)
- Located in the abdomen, just below the navel.
- Energy draws upward and inward.
- Builds strength in low abdominals to support spine. Helps improve balance.
Where is jalandhara bandha located? What are its benefits?
- Throat
- lengthens/strengthens neck
- promotes uijayi
- provides stability at the top of spine
Urdhva Hastasana
Upward salute- arms up - inhale
Chaturanga Dandasana breath
exhale
Uttanasana
Forward fold - exhale
Urdhva Muhka Svanasana
Upward facing dog - inhale
Ardha Uttanasana
Half lift - inhale
Adho Mukha Svanasana
Downward facing dog - exhale
Bhujangasana
Cobra- inhale
Samasthiti
Tadasana- mountain pose - Exhale
What are the eight limbs of yoga?
- Yamas (moral commandments)
- Niyamas (self-disciplines)
- Asana (postures)
- Pranayama (breath)
- Pratyahara (sensory withdrawal)
- Dharana (concentration)
- Dhyana (meditation)
- Samadhi (bliss)
You Never Assume Pregnant People Don't Dance Sexy or Salsa
Tapas
internal fire, self discipline - niyama
Ishvara Pranidhana
surrender to universality- niyama
Ahimsa
Non-violence- yama
Santosha
contentment- yin/yang- niyama
Aparigraha
Non-possessiveness - yama
Svadhyaya
self-study of texts- niyama
Saucha
cleanliness/purity- niyama
What are the yamas?
Ahimsa Satya Asteya Brahmacharya Aparigraha
What are the niyamas?
Saucha Santosha Tapas Svadhyaya Ishvara Pranidhana
What are the niyamas?
Saucha Santosha Tapas Svadhyaya Ishvara Pranidhana
What is the difference between an ASSIST and an ADJUST?
- an ASSIST is meant to help a student deepen their posture; given when a student’s alignment is correct and they have the physical capacity to go deeper (we know whether a student can receive an assist by communicating with them and by observing their body)
- an ADJUST is meant to help correct a student’s alignment… your first line of defense is always your voice, physical touch comes when words aren’t enough (* remember that all bodies are unique and not every body will be able to take a pose to the same depth. communicate with your students regularly and use your knowledge of anatomy to make good choices about how to adjust each body*)
Anatomy of pranayama
Inhale, retention, exhale
Chair pose sanskrit
Utkatasana
Chair pose sanskrit
Utkatasana
How many bones exist in a normal, healthy adult spine?
8+12+5+1= 26
Hinge, Ball-and-Socket, and Compressive are all examples of what type of joint?
synovial
Define flexion and extension
Flexion: decreasing the angle of a joint
Extension: increasing the angle of a joint
What happens in a concentric muscle contraction?
Muscle fibers SHORTEN in order to create movement at a joint.
What is an example of an Isometric muscle contraction?
holding high plank… an Isometric contraction is one that does not produce movement in the joints
What is an example of an Isometric muscle contraction?
holding high plank… an Isometric contraction is one that does not produce movement in the joints
What is prakriti?
- all that can be known
- a reservoir of limitless potential
- the universe
What aspects are governed by throat chakra?
authentic voice, self mastery, integrity, communication
“science of life,” “sister science of yoga”
ayurveda
Vipassana meditation
- combines concentration and awareness
- practitioner focuses attention on breath
- practitioner has thoughts but does not engage
- good for people who have no teacher to guide them
What is ujjayi pranayama?
A warming, energizing breath performed by slightly constricting the back of the throat
What is a counterpose?
A counterpose is any posture that serves to realign or reset the body following a movement in the opposite direction. We often offer counterposes following deeper or more challenging postures, but they can also be offered after more subtle movements, as well. Some examples might be forward folds following backbends, or internal thigh rotation following external.
Urdhva Dhanurasana/ Chakrasana
Wheel pose
Paschimottanasana
seated forward bend
Iyengar yoga
This type of yoga has a heavy emphasis on precision and alignment and makes use of many props in order to help a student achieve optimal alignment through asana practice
Kundalini yoga
This type of yoga mixes equal parts spiritual and physical practice and focuses on releasing energy that is said to be “trapped” within the lower spine.
Jivamukti yoga
physical, ethical, and spiritual practice, combing vigorous hatha, vinyasa, with adherence to five central tenets (scripture, devotion, non-violence, music, and meditation
Yin yoga
This type of yoga involves prolonged holds in postures, using several props, in order to reduce muscle involvement and specifically target the connect tissues.
Virabhadrasana A, B, C
Warrior 1, 2, and 3
Viparita Virabhadrasana
Reverse Warrior
Utthita Trikonasana
Triangle
Ardha Chandrasana
Half Moon
Utkata Konasana
Goddess
Parsvottanasana
Triangle forward fold; intense side stretch
Ustrasana
Camel
Setu Bandha Sarvangasana
Bridge Pose
Eka Pada Raja Kapotasana
One legged king pigeon- the pose you cannot do… yet
Ananda Balasana
Happy Baby
Anuvittanasana
Standing Backbend
Salabhasana
Locust Pose; on tummy
Padmasana
Lotus
Balasana
Child’s pose
Why is it important for a yoga teacher to have an understanding of human Anatomy?
Because yoga teachers guide and touch a multitude of body types, it’s important that they know basic principles of movement and muscle function to mitigate risk of injuring a student and to also make sensible sequencing and assisting decisions.
Deltoid can perform which actions?
Abduction of shoulder, extension of shoulder, flexion of shoulder
Pec major can perform which actions?
Shoulder adduction, internal rotation, shoulder flexion
Erector spinae
erects the spine
Sasangasana
rabbit pose
Sarvangasana
shoulder stand
Prasarita Padottanasana
Wide legged standing forward fold
External Obliques help twist to…
twist to opposite side
Internal Obliques help twist to…
twist to the same side
Action of transverse abdominis…
compress abdominal contents
Trapezius can…
Elevate the scapula Depress scapula Laterally flex head and neck to same side Rotate head and neck to opposite side Adduct (retract) scapula
Action of quadratus lumborum
Lateral flexion of the spine
Spinal extension
Tilt pelvis laterally
The iliacus and psoas major share a common insertion point on what bone?
Femur
Insertion of tensor fascia latae
IT band
Gastrocnemius actions
Flex knee, plantar flex
Hamstrings include…
biceps femoris, semitendinosus, semimembranosus
Tightness in what causes pseudo-sciatica?
piriformis
Primary function of piriformis
external rotation of thigh
