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YTT Flashcards

1
Q

What are the four agreements?

A
  1. Be impeccable w your word.
  2. Don’t take things personally.
  3. Don’t make assumptions.
  4. Always do your best
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2
Q

Who was Tirumalai Krishnamacharya?

A
  1. The “Father of Modern Yoga”
  2. He lived to be 100 years old
  3. Considered to be the architect of Vinyasa Yoga
  4. Taught influential yogis like K. Pattabhi Joise and B. K. S. Iyengar
  5. A scholar with degrees in philosophy, logic, divinity, and music
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3
Q

What are the five paths of yoga?

A
  1. Just- Jnana - Wisdom
  2. Kimberly- Karma- Yoga of Action/ service
  3. Rode- Raja- Energy
  4. Daniel’s - Dhyana- Meditation/ Control of senses
  5. Bike- Bhakti - Devotion

Why Are Elephants MDs?

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4
Q

What is fascia?

A
  • 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
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5
Q

What is mula bandha? (location, benefits)

A
  • The perineum lock. Located near the perineum, pelvic floor.
  • Energy extends upward toward the crown.
  • Helps build pelvis floor strength & lengthen spine.
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6
Q

What is the Uddiyana Bandha? (location, benefits, etc.)

A
  • Located in the abdomen, just below the navel.
  • Energy draws upward and inward.
  • Builds strength in low abdominals to support spine. Helps improve balance.
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7
Q

Where is jalandhara bandha located? What are its benefits?

A
  • Throat
  • lengthens/strengthens neck
  • promotes uijayi
  • provides stability at the top of spine
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8
Q

Urdhva Hastasana

A

Upward salute- arms up - inhale

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9
Q

Chaturanga Dandasana breath

A

exhale

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10
Q

Uttanasana

A

Forward fold - exhale

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11
Q

Urdhva Muhka Svanasana

A

Upward facing dog - inhale

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12
Q

Ardha Uttanasana

A

Half lift - inhale

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13
Q

Adho Mukha Svanasana

A

Downward facing dog - exhale

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14
Q

Bhujangasana

A

Cobra- inhale

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15
Q

Samasthiti

A

Tadasana- mountain pose - Exhale

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16
Q

What are the eight limbs of yoga?

A
  1. Yamas (moral commandments)
  2. Niyamas (self-disciplines)
  3. Asana (postures)
  4. Pranayama (breath)
  5. Pratyahara (sensory withdrawal)
  6. Dharana (concentration)
  7. Dhyana (meditation)
  8. Samadhi (bliss)
You
Never
Assume
Pregnant
People 
Don't
Dance
Sexy or Salsa
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17
Q

Tapas

A

internal fire, self discipline - niyama

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18
Q

Ishvara Pranidhana

A

surrender to universality- niyama

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19
Q

Ahimsa

A

Non-violence- yama

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20
Q

Santosha

A

contentment- yin/yang- niyama

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21
Q

Aparigraha

A

Non-possessiveness - yama

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22
Q

Svadhyaya

A

self-study of texts- niyama

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23
Q

Saucha

A

cleanliness/purity- niyama

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24
Q

What are the yamas?

A 
Ahimsa
Satya
Asteya
Brahmacharya
Aparigraha
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25
Q

What are the niyamas?

A 
Saucha
Santosha
Tapas
Svadhyaya
Ishvara Pranidhana
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26
Q

What are the niyamas?

A 
Saucha
Santosha
Tapas
Svadhyaya
Ishvara Pranidhana
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27
Q

What is the difference between an ASSIST and an ADJUST?

A
  • 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*)
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28
Q

Anatomy of pranayama

A

Inhale, retention, exhale

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29
Q

Chair pose sanskrit

A

Utkatasana

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30
Q

Chair pose sanskrit

A

Utkatasana

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31
Q

How many bones exist in a normal, healthy adult spine?

A

8+12+5+1= 26

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32
Q

Hinge, Ball-and-Socket, and Compressive are all examples of what type of joint?

A

synovial

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33
Q

Define flexion and extension

A

Flexion: decreasing the angle of a joint
Extension: increasing the angle of a joint

34
Q

What happens in a concentric muscle contraction?

A

Muscle fibers SHORTEN in order to create movement at a joint.

35
Q

What is an example of an Isometric muscle contraction?

A

holding high plank… an Isometric contraction is one that does not produce movement in the joints

36
Q

What is an example of an Isometric muscle contraction?

A

holding high plank… an Isometric contraction is one that does not produce movement in the joints

37
Q

What is prakriti?

A
  • all that can be known
  • a reservoir of limitless potential
  • the universe
38
Q

What aspects are governed by throat chakra?

A

authentic voice, self mastery, integrity, communication

39
Q

“science of life,” “sister science of yoga”

A

ayurveda

40
Q

Vipassana meditation

A
  • 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
41
Q

What is ujjayi pranayama?

A

A warming, energizing breath performed by slightly constricting the back of the throat

42
Q

What is a counterpose?

A

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.

43
Q

Urdhva Dhanurasana/ Chakrasana

A

Wheel pose

44
Q

Paschimottanasana

A

seated forward bend

45
Q

Iyengar yoga

A

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

46
Q

Kundalini yoga

A

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.

47
Q

Jivamukti yoga

A

physical, ethical, and spiritual practice, combing vigorous hatha, vinyasa, with adherence to five central tenets (scripture, devotion, non-violence, music, and meditation

48
Q

Yin yoga

A

This type of yoga involves prolonged holds in postures, using several props, in order to reduce muscle involvement and specifically target the connect tissues.

49
Q

Virabhadrasana A, B, C

A

Warrior 1, 2, and 3

50
Q

Viparita Virabhadrasana

A

Reverse Warrior

51
Q

Utthita Trikonasana

A

Triangle

52
Q

Ardha Chandrasana

A

Half Moon

53
Q

Utkata Konasana

A

Goddess

54
Q

Parsvottanasana

A

Triangle forward fold; intense side stretch

55
Q

Ustrasana

A

Camel

56
Q

Setu Bandha Sarvangasana

A

Bridge Pose

57
Q

Eka Pada Raja Kapotasana

A

One legged king pigeon- the pose you cannot do… yet

58
Q

Ananda Balasana

A

Happy Baby

59
Q

Anuvittanasana

A

Standing Backbend

60
Q

Salabhasana

A

Locust Pose; on tummy

61
Q

Padmasana

A

Lotus

62
Q

Balasana

A

Child’s pose

63
Q

Why is it important for a yoga teacher to have an understanding of human Anatomy?

A

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.

64
Q

Deltoid can perform which actions?

A

Abduction of shoulder, extension of shoulder, flexion of shoulder

65
Q

Pec major can perform which actions?

A

Shoulder adduction, internal rotation, shoulder flexion

66
Q

Erector spinae

A

erects the spine

67
Q

Sasangasana

A

rabbit pose

68
Q

Sarvangasana

A

shoulder stand

69
Q

Prasarita Padottanasana

A

Wide legged standing forward fold

70
Q

External Obliques help twist to…

A

twist to opposite side

71
Q

Internal Obliques help twist to…

A

twist to the same side

72
Q

Action of transverse abdominis…

A

compress abdominal contents

73
Q

Trapezius can…

A 
Elevate the scapula
Depress scapula
Laterally flex head and neck to same side
Rotate head and neck to opposite side
Adduct (retract) scapula
74
Q

Action of quadratus lumborum

A

Lateral flexion of the spine
Spinal extension
Tilt pelvis laterally

75
Q

The iliacus and psoas major share a common insertion point on what bone?

A

Femur

76
Q

Insertion of tensor fascia latae

A

IT band

77
Q

Gastrocnemius actions

A

Flex knee, plantar flex

78
Q

Hamstrings include…

A

biceps femoris, semitendinosus, semimembranosus

79
Q

Tightness in what causes pseudo-sciatica?

A

piriformis

80
Q

Primary function of piriformis

A

external rotation of thigh

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