YTT 200 hr. Flashcards
List the 8 limbs of yoga
Yama
Niyama
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
List the 5 parts of cueing
Breath
Posture
3 alignment cues
List 5 principals of cueing
foundation
ground
alignment
breath
center
contract
expand
sky
etc.
Cues come from ________________________ your students.
watching and observing
Define vinyasa krama
vi=to place
yasa=in a special way
krama=evolution
Sukha
Happiness
Dukkha
Suffereing
What is the Sanskrit word for crow pose?
Bakasana
What is the Sanskrit word for extended side angle pose?
Utthita Parsvakonasana
What is the Sanskrit word for half moon pose?
Ardha Chandrasana
What is the Sanskrit word for half spinal twist pose?
Ardha Matsyendrasana
What is the Sanskrit word for half moon bow pose?
Ardha Chandra Chapasana
What is the difference between modification and variation?
modification simplifies a pose, variation makes a pose more complex
ex: Mod: crow with blocks under the feet or forehead. Var: side crow
What modification and variation can you provide for side plank?
Mod: knee on the ground, both feet on the ground
Var: lifting the top leg, bringing the foot of the raised leg to thigh
Share your favorite pose
Crow
Explain key actions for certain postures (ex: revolved half moon)
heart opener, twist, lengthen spine, core engagement, rooted fee, hamstrings
List 5 considerations when creating a sequence
theme, room layout, student skill level, props, mudra, mantra, music, season, etc.
List 5 principals of a great sequence
breath to movement
dynamic to static
cultivating stability
transitions
counter postures
What are 3 ways you can teach?
voice
body
touch
List a contradistinction of wheel and plow pose
Wheel=back & wrist pain/injury
Plow=pain/neck injury
List the bandhas
Pada=foot lock
Hasta=hand lock
Mula=root lock
Uddiyana=abdominal lock
Jalandhara=throat lock
Ahimsa
non-harming
Sataya
truthfulness
Asteya
non-stealing
Brahmacharya
non-excess
Aparigraha
non-possessiveness
Saucha
cleanliness
Ishvara Pranidhana
surrender
Santosha
contentment
Tapas
discipline
Svadhyaya
self-study
Samana Vayu
the inward flow of energy-gathering
Udana Vayu
the outward movement-express
Apana Vayu
the downward flow of energy-rooting
Prana Vayu
the upward flow of energy-reaching
Vyana Vayu
the energy of expansion-encompass
What is Deerga Swasam and explain it?
3 part yoga breath
Inhale filling the belly then the chest and then the clavicular region
Exhale clavicluar regions lets go of the air first, then chest, then belly.
What is Ujjayi breath?
breathing technique that involves slightly constricting the muscles at the back of the throat and breathing through the nose
What does the word “sutra” translate to?
thread
What are the 4 natural curvatures of the spine?
cervical
thoracic
lumbar
pelvic
The psoas shares muscle with which respiratory muscle
diaphragm
What is your intelligent edge and what does it mean to you?
A place where you can explore your poses while feeling a moderate stretch. To me this means to focus on starting in a less is more point and slowly explore from there. It will always vary.
What are the 4 muscles of the core?
rectus abdominus
transverse abdominus
external oblique
internal oblique
What is yoga breath?
pranayama
What are the sections of the ribs?
Head
Neck
Shaft
Coastal groove
What are the 3 Nadis?
Pingala
Ida
Sushumna
Describe the Pingala
Nadi that flanks the Sushumna on the right.
Masculine/solar energy
Describe the Ida
Nadi that flanks the Sushumna on the left.
Feminine/lunar energy
Describe the Sushumna
Nadi that runs through the center of the astral spine.
Controls all functions of the body the other nadis and the chakras.
Name and describe one type of pranayama.
Kapalabhati breath is a technique where you focus on rapid, forceful exhalations through the nose by contracting the abdominal muscles, while the inhalation is passive, occurring naturally as the belly expands after each exhale. The exhalations are sharp and quick, and the inhalations happen automatically without effort. This cycle is repeated in a rhythmic pattern.
What is the gross body/food body sheath related to the earth element?
Annamaya kosha
What is the breath body sheath related to the water element?
Pranamaya Kosha
What is the mental/emotional sheath related to the fire element?
Manomaya Kosha
What is the intellect/intuitive sheath related to the air element?
Vijnanamaya Kosha
What is the bliss sheath related to the ether/space element?
Anandamaya Kosha
What are the 5 mahabharatas?
earth
fire
water
air
space
What is the red chakra and where is it located?
Muladhara, root chakra
What is the violet chakra and where is it located
Sahasrara, crown chakra
What is the blue chakra and where is it located
Vishuddha, throat chakra
What is the green chakra and where is it located
anahata, heart chakra
What is the yellow chakra and where is it located
Manipura, solar plexus chakra
What is the orange chakra and where is it located
Swadisthana, sacrum/sacral chakra
What is the indigo chakra and where is it located
Ajna, third eye chakra
What are key actions?
requirements of a physical foundation, steadiness and strength. As well as energetic freedom, length, and opening in the body for a posture.
What vayu brings in the fuel and is related to the functioning of the lungs and heart?
Prana vayu
What vayu aids in digestion and converts fuel to energy?
Samana vayu
What vayu circulates energy to various work sites and governs circulation?
Vyana vayu
What vayu releases waste materials or by-products and is located in the lower abdomen?
Apana vayu
What vayu governs the throat, brain and face as well as the positive energy created in the process and determines the work that we are able to do and how to express it and is also related to Drishti?
Udana vayu
How would you modify and evolve Utthita Parsvakonasana?
Grounded side angle by bringing knee to ground.
Bind of the hands.
How would you modify and evolve Bakasana?
feet on blocks, block under forehead
side crow
How would you modify and evolve Ardha Chandrasana?
Kneeling half moon-knee and hand on the mat or placing hand on a chair instead of the mat or block
Floating half moon-bring the bottom arm out in front of you.
How would you modify and evolve Ardha Matsyendrasana?
keep the gaze forward and hug the bent knee in with your hand or wrap the arm around the raised leg.
taking a bind behind the back.
How would you modify and evolve Ardha Chandra Chapasana?
hand to block bend top leg back without a bind or grounded via knee on mat.
Lift the hand off the mat and hover.
