YTT Exam Questions for Brainworks - YTT Exam Questions for Brainworks Flashcards
Points for Adho Mukha Svanasana
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
General points for standing poses
- Ground down through all four corners of feet- lift inner ankles up and firm outer ankles in.
- Lift knees and engage quadriceps
- Lift frontal hip points to lower front ribs & lengthen sitbones to heels
- Broaden collarbones and roll shoulders back
Three platforms
- Feet/ankles (protects neck): ground through all four corners, lift inner ankles up and firm outer ankles in
- Pelvis (protects lumbar spine): Roll frontal hip points up toward lower front ribs, send tail down to heels
- Shoulder girdle (protects cervical spine): Lift sternum to chin, broaden collarbones, shoulder blades widen away from e/o and descend down back
Patanjali’s definition of yoga
The restraint of the modifications of the mind-stuff
Yoga is the stilling of the fluctuations of the mind (Kate)
Yoga Definition
Yoke – to join together, union. Yoga is a practice AND a state of being
196 Sutras
4 for the body and 192 for the mind
Sutra Definition
Thread - path to enlightenment
8 Limbs of Yoga (Ashtnaga Yoga)
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
Yamas (5)
Ahimsa: Non-violence
Satya: Truthfulness
Asteya: Non-Stealing, Not Taking What is not Ours
Brahmacharya: Constinence
Aparigraha: Non-greed, non-possessiveness
Niyama (5)
Saucha: Cleanliness
Santosha: Contentment
Tapas: Discipline
Svadhyaya: Self-Study, Self-Reflection
Isvara Pranidhana: Devotion to a Higher Purpose
Yama 1: Non-Violence
Ahimsa
Yama 2: Truthfulness
Satya
Yama 3: Non Stealine
Asteya
Yama 4: Constinence
Brahmacharya
Yama 5: Non Greed
Aparigraha
Niyama 1: Cleanliness
Saucha
Niyama 2: Contentment
Santosha
Niyama 3: Discipline
Tapas
Niyama 4: Self-Study
Svadhyaya
Niyama 5: Devotion to Higher Purpose
Isvara Pranidhana
3 Gurus: Energetic qualities/state
Tamas – Dullness
Rajas – Activity, stimulate
Sattva – Balance – state of harmony and tranquility
3 Planes
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
Standard Anatomical Position (Tadasana)
all joints are at zero degress (neutral position). While standing, the ankle, knee, hip, shoulder and ear should stack up
Law of Compensation
Natural tendency for one body part to follow another part, or to take the path of least resistance
Principles of Practice
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
A.S.E. applies to all poses
Align bones
Stabilize the bones using muscles
Elongate to create more length
3 Key Platforms
Feet and Ankles – protects the knees
Pelvic Girdle – protects the lower back
Shoulder Girdle – protects the neck
Root and Rebound
Ground down and energetically lift up
7 areas of body working from the ground up
o Feet and Ankles
o Knees and Thighs
o Pelvic Girdle
o Torso
o Shoulder Girdle
o Arms and Hands
o Neck and Head
Foot position for Externally/Internally Rotated poses
• Externally rotated poses have heel-to-arch alignment
• Neutrally rotated poses have heel-to-heel alignment
Simple Action
Actions that can’t be overdone (lengthen crown of head toward ceiling, relax jaw, spread toes wide)
Counter Action
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
Complementary Actions
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)
Vinyasa Krama
To place in a special way: intentional sequencing and alignment instruction
Pratipaksha Bhavanam
helps our mind get back in balance – counter action for when the mind becomes disturbed by negative thoughts
Preparatory Poses
Prepares body and mind for peak pose
Peak Pose
most challenging and climax of class – only 1 per class
Transition Poses
part of cool down, moves body gradually in opposite direction from peak pose – usually twisting poses
Counter Poses
part of cool down, opposite of peak pose
Externally Rotated Poses
o Front leg position is external rotation at the hip – action is external rotation
o Back leg position is neutral – action is neutral
Neutrally Rotated Standing Poses
two types Asymmetrical and Symmetrical
Asymmetrical Poses Leg Position
Front leg position is neutral – action is neutral
Back leg position is external rotation – action is internal rotation
Asymmetrical Actions
• 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
Two Types of Scapular Rotation (Inversions)
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
Rotational Action for shoulder flexion and extension
Externally Roatated - almost all positions in yoga require external rotation of arms
Two groups of backbends
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
What poses go well with Backbends
Twists
Backbend Stretching
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
Backbend Strengthening
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
What types of poses require Wheels of Motion
Backbends and Asymetrical Neutrals
Upper Thoracic Wheel
Lift the sternum AND draw the shoulder blades into the back
Lower Thoracic Wheel
Lift the back ribs AND soften the front ribs
Pelvic Wheel
Lift the frontal hip points AND release the tailbone to the backs of the heels
Key Actions
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
Component Parts
Refers to specific areas of the body. How the body is positioned in space
Counter Pose
two poses that present opposite extremes for the body. Takes body in the opposite direction as the peak pose -sequenced after the peak pose.
Rule for Linking Poses
do not link more than 3 poses in any one vinyasa sequence
Dynamic vs Static
Dynamic refers to moving in and out of a position. Static work refers to holding a posture.
Benefits of twists
• Internal Organs and Glands – wrings out and removes toxins and then refreshes with new blood
• Spine – health of spine – gets the fluids moving around
Contradictions of Twists
• 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)
Two types of levers for twists
• External Lever – one body part used against the other
• Internal Lever – uses muscles to twist (safer to use internal)
How do we use the breath in twists
Use of breath to decompress spine before twisting
a. Inhale lengthen and exhale to twist
What is the position of the pelvis in twists
Pelvis neutral on all 3 planes in every twist (except if someone has back issues)
What is the position of the spine in twists on Sagittal Plane
Spine must be neutral on sagittal plane and coronal plane
a. Spine on sagittal Flexion (rounds forward) and Extension (backbend)
What is the position of the spine in twists on Coronal Plane
Spine must be neutral on sagittal plane and coronal plane
b. Spine on coronal: Lateral to right and Lateral to left (side bending)
What is the position of the spine in twists on Transverse Plane
Rotated on transverse plane
Where is the most movement in a twist
the Thoracic spine. Little movement in cervical and lumbar
What is the Intervertebral Disk (Jelly Donut) and what do they do
• Jelly like substance in between vertebra.
• They don’t have blood supply
• Fluid interior and tougher exterior
• When we move the fluid moves around and lubricates the disk keeping it healthy
• Shock absorbers
• Allows spine to carry weight
• Smooth movement of spine
What are the rules for standing poses
• Easiest to hardest, bent knee before straight leg positions, wide leg before legs together
1. Surya Namaskar A
2. External rotated: front thigh external rotated at hip, back leg neutral, action is neutral
3. Surya Namaskar B
4. Asymmetrical neutral: front thigh is neutral & neutral on both sides,good for backbends
5. Symmetrical neutrally: Front leg neutral action is neutral - Pelvis neutral in all 3 planes