Question 1

Points for Adho Mukha Svanasana

Accepted Answer

1.Press down through palms, putting slightly more weight down through index finger and thumb 2. Lift inner arms up into shoulders as you rotate outer upper arms back and down 3. Reach inner thighs back as you press the outer hips down into outer heels 4. Straighten legs and press down through feet

Question 2

General points for standing poses

Accepted Answer

1. Ground down through all four corners of feet- lift inner ankles up and firm outer ankles in. 2. Lift knees and engage quadriceps 3. Lift frontal hip points to lower front ribs & lengthen sitbones to heels 4. Broaden collarbones and roll shoulders back

Question 3

Three platforms

Accepted Answer

1. Feet/ankles (protects neck): ground through all four corners, lift inner ankles up and firm outer ankles in 2. Pelvis (protects lumbar spine): Roll frontal hip points up toward lower front ribs, send tail down to heels 3. Shoulder girdle (protects cervical spine): Lift sternum to chin, broaden collarbones, shoulder blades widen away from e/o and descend down back

Question 4

Patanjali’s definition of yoga

Accepted Answer

The restraint of the modifications of the mind-stuff Yoga is the stilling of the fluctuations of the mind (Kate)

Question 5

Yoga Definition

Accepted Answer

Yoke – to join together, union. Yoga is a practice AND a state of being

Question 6

196 Sutras

Accepted Answer

4 for the body and 192 for the mind

Question 7

Sutra Definition

Accepted Answer

Thread - path to enlightenment

Question 8

8 Limbs of Yoga (Ashtnaga Yoga)

Accepted Answer

Yama (5) – restraint – an attitude toward life Niyama (5) – observances– intentional practices to elevate our energy and life force Asana – physical postures Pranayama – regulation of the breath/life force Pratyhara – withdrawal of senses Dharana – concentration/focusing the mind on one point/object Dhyana – meditation Samadhi – absorption – Union of Self

Question 9

Yamas (5)

Accepted Answer

Ahimsa: Non-violence Satya: Truthfulness Asteya: Non-Stealing, Not Taking What is not Ours Brahmacharya: Constinence Aparigraha: Non-greed, non-possessiveness

Question 10

Niyama (5)

Accepted Answer

Saucha: Cleanliness Santosha: Contentment Tapas: Discipline Svadhyaya: Self-Study, Self-Reflection Isvara Pranidhana: Devotion to a Higher Purpose

Question 11

Yama 1: Non-Violence

Accepted Answer

Ahimsa

Question 12

Yama 2: Truthfulness

Accepted Answer

Satya

Question 13

Yama 3: Non Stealine

Accepted Answer

Asteya

Question 14

Yama 4: Constinence

Accepted Answer

Brahmacharya

Question 15

Yama 5: Non Greed

Accepted Answer

Aparigraha

Question 16

Niyama 1: Cleanliness

Accepted Answer

Saucha

Question 17

Niyama 2: Contentment

Accepted Answer

Santosha

Question 18

Niyama 3: Discipline

Accepted Answer

Tapas

Question 19

Niyama 4: Self-Study

Accepted Answer

Svadhyaya

Question 20

Niyama 5: Devotion to Higher Purpose

Accepted Answer

Isvara Pranidhana

Question 21

3 Gurus: Energetic qualities/state

Accepted Answer

Tamas – Dullness Rajas – Activity, stimulate Sattva – Balance – state of harmony and tranquility

Question 22

3 Planes

Accepted Answer

Sagittal – partitions body into right and left halves - Movement is front to back: flexion and extension Coronal – divides body into front and back parts - Movement is side to side: Adduction (towards body) and Abduction (away) Transverse – divides body into top and bottom sections - Movement is rotation: external rotation, internal rotation

Question 23

Standard Anatomical Position (Tadasana)

Accepted Answer

all joints are at zero degress (neutral position). While standing, the ankle, knee, hip, shoulder and ear should stack up

Question 24

Law of Compensation

Accepted Answer

Natural tendency for one body part to follow another part, or to take the path of least resistance

Question 25

Principles of Practice

Accepted Answer

#1 Breathe – most immediate and direct way to impact nervous system #2 Foundation – when you see misalignment always look at ground first – whatever is touching the floor #3 Ground up – initiate instructions from ground up

Question 26

A.S.E. applies to all poses

Accepted Answer

Align bones Stabilize the bones using muscles Elongate to create more length

Question 27

3 Key Platforms

Accepted Answer

Feet and Ankles – protects the knees Pelvic Girdle – protects the lower back Shoulder Girdle – protects the neck

Question 28

Root and Rebound

Accepted Answer

Ground down and energetically lift up

Question 29

7 areas of body working from the ground up

Accepted Answer

o Feet and Ankles o Knees and Thighs o Pelvic Girdle o Torso o Shoulder Girdle o Arms and Hands o Neck and Head

Question 30

Foot position for Externally/Internally Rotated poses

Accepted Answer

• Externally rotated poses have heel-to-arch alignment • Neutrally rotated poses have heel-to-heel alignment

Question 31

Simple Action

Accepted Answer

Actions that can’t be overdone (lengthen crown of head toward ceiling, relax jaw, spread toes wide)

Question 32

Counter Action

Accepted Answer

A pair of actions presented together to create coordinated effort in the body from two opposing directions (AS YOU) - Feet and Ankles: Lift the inner arches AS YOU draw the outer ankles in - Pelvic Girdle: Spin the inner thighs back AS YOU release the tailbone down - Shoulder Girdle: Lift the sternum, broaden across the collarbones, draw the shoulder blades into the back AS YOU soften the front ribs to front hip points

Question 33

Complementary Actions

Accepted Answer

A pair of actions that create the same effect on the body, they move the body in one direction “AND” – use this in backbends and any pose that is really hard because you say a similar thing more than once ( engage quads AND straighten the legs)

Question 34

Vinyasa Krama

Accepted Answer

To place in a special way: intentional sequencing and alignment instruction

Question 35

Pratipaksha Bhavanam

Accepted Answer

helps our mind get back in balance – counter action for when the mind becomes disturbed by negative thoughts

Question 36

Preparatory Poses

Accepted Answer

Prepares body and mind for peak pose

Question 37

Peak Pose

Accepted Answer

most challenging and climax of class – only 1 per class

Question 38

Transition Poses

Accepted Answer

part of cool down, moves body gradually in opposite direction from peak pose – usually twisting poses

Question 39

Counter Poses

Accepted Answer

part of cool down, opposite of peak pose

Question 40

Externally Rotated Poses

Accepted Answer

o Front leg position is external rotation at the hip – action is external rotation o Back leg position is neutral – action is neutral

Question 41

Neutrally Rotated Standing Poses

Accepted Answer

two types Asymmetrical and Symmetrical

Question 42

Asymmetrical Poses Leg Position

Accepted Answer

Front leg position is neutral – action is neutral Back leg position is external rotation – action is internal rotation

Question 43

Asymmetrical Actions

Accepted Answer

• Spin the inner thigh of back leg in and back • Pelvis – firm the front hip back and back hip forward • Pelvis – lift the frontal hip points up and release the tailbone down

Question 44

Two Types of Scapular Rotation (Inversions)

Accepted Answer

Shoulder Flexion (arms up) – arms up above 30 degrees – scapular upward rotation: Adho Mukha Vrksasana (Handstand), Sirasana (Headstand), Pincha Mayurasana (Forearm Stand), Dolphin (Sirasana Prep), Downdog, Child pose Shoulder Extension (Arms back) – arms are back beyond 0 degrees – scapular downward rotation: Halasana (Plow), Salamba Sarvangasana (Shoulderstand), Legs up the wall

Question 45

Rotational Action for shoulder flexion and extension

Accepted Answer

Externally Roatated - almost all positions in yoga require external rotation of arms

Question 46

Two groups of backbends

Accepted Answer

o Simple backbends: Shoulder extension with scapular downward rotation. Baby cobra, bridge, bow, camel, spinx, locust, updog. We mostly practice simple backbends o Other backbends: Shoulder flexion with upward scapular rotation. King Pigeon, Dancer

Question 47

What poses go well with Backbends

Accepted Answer

Twists

Question 48

Backbend Stretching

Accepted Answer

Stretching: move in opposite direction to elongate - Hip flexors to be stretched – move in opposite direction - extension - Abs to be stretched - Chest to be open and stretched

Question 49

Backbend Strengthening

Accepted Answer

Strengthening: move in same direction – do more of what it normally does -Hip extensions: Gluteus Maximus and Hamstrings – Warrior 3, 3 legged down dog, simple back bends, spinal balance - Ab strengthening: Plank, Boat - Back muscles strengthening: simple back bends and seated poses

Question 50

What types of poses require Wheels of Motion

Accepted Answer

Backbends and Asymetrical Neutrals

Question 51

Upper Thoracic Wheel

Accepted Answer

Lift the sternum AND draw the shoulder blades into the back

Question 52

Lower Thoracic Wheel

Accepted Answer

Lift the back ribs AND soften the front ribs

Question 53

Pelvic Wheel

Accepted Answer

Lift the frontal hip points AND release the tailbone to the backs of the heels

Question 54

Key Actions

Accepted Answer

an action or movement of the component part within the pose. This is what we cue. What we do to get the body into the shape

Question 55

Component Parts

Accepted Answer

Refers to specific areas of the body. How the body is positioned in space

Question 56

Counter Pose

Accepted Answer

two poses that present opposite extremes for the body. Takes body in the opposite direction as the peak pose -sequenced after the peak pose.

Question 57

Rule for Linking Poses

Accepted Answer

do not link more than 3 poses in any one vinyasa sequence

Question 58

Dynamic vs Static

Accepted Answer

Dynamic refers to moving in and out of a position. Static work refers to holding a posture.

Question 59

Benefits of twists

Accepted Answer

• Internal Organs and Glands – wrings out and removes toxins and then refreshes with new blood • Spine – health of spine – gets the fluids moving around

Question 60

Contradictions of Twists

Accepted Answer

• Spine conditions: back injury, spinal surgery, degenerative issues • Pregnant women – never compress the belly. Can’t do closed twists (squeezing the belly against the thigh) but can do open twists (no compression)

Question 61

Two types of levers for twists

Accepted Answer

• External Lever – one body part used against the other • Internal Lever – uses muscles to twist (safer to use internal)

Question 62

How do we use the breath in twists

Accepted Answer

Use of breath to decompress spine before twisting a. Inhale lengthen and exhale to twist

Question 63

What is the position of the pelvis in twists

Accepted Answer

Pelvis neutral on all 3 planes in every twist (except if someone has back issues)

Question 64

What is the position of the spine in twists on Sagittal Plane

Accepted Answer

Spine must be neutral on sagittal plane and coronal plane a. Spine on sagittal Flexion (rounds forward) and Extension (backbend)

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