YTT EXAM REVIEW Flashcards
What is “Sthira”
Strength
What is “Sukham”
Ease
What does Surya Namaskar mean?
Surya = Sun
Namaskar = to bow/worship
How many poses are there in ARDHA (half) Surya Namaskar?
What are they?
4 poses
Tadasana - Mountain Pose
Urdhva Hastasana - Upward Salute
Uttanasa - Forward Fold
Ardha Uttanasa - Half forward fold
List the poses that are in Surya Namaskar A?
7 poses:
Tadasana
Urdhva Hastasana
Uttanasa
Ardha Uttanasa
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
What 2 poses are in Surya Namaskar B that aren’t in Surya Namaskar A?
Utkatasana - Chair pose
Virabidrasana I - Warrior I
List 5 important cues when teaching Downward Facing Dog
- Shift the hips up and back
- Lift the tail
- Soft bend to the knees
- Shoulders away from ears
- Heels towards the mat
Describe one Pranayama in English & Sanskrit and cue it:
See pranayama flash card section and pick one
Sanskrit to English translations X 10
See Sanskrit Flashcard section
List 2 important cues for Utkatasana (Chair pose)
-Neutral spine
- knees bent
-sink hips down and back
Pick 5 poses and identify 2 important cues for each
see Asana manual and review 5
How many bones in the human body?
206
How many muscles approx in the human body?
640
What are the 3 planes of movement
Frontal/Coronal
Saggital
Transverse
Define Anterior
Front of the body
Define Posterior
Back of the body
Define Lateral movement
Towards and away from midline (middle) of the body
Superior
Towards the head
Inferior
Towards the feet
Superficial
Surface of the body (external surface)
Deep
Below the surface
Proximal
Close to the centre of the body
Distal
Further from the centre of the body
Flexion
To shorten the distance/angle between 2 body parts
Extension
The lengthen the distance/angle between two body parts
Adduction
To bring the muscle towards the middle of the body
Abduction
To move the body away from the middle of the body
Internal rotation
To turn the bone in the socket inwards, towards the centre of the socket
External rotation
The turn the bone away from the centre of the socket
Name the 5 sections of the spine and identify how many vertebrae are in each section
Cervical - 7
Thoracic - 12
Lumbar - 5
Sacrum - 5
Coccyx - 4
What is the vagus nerve?
-The largest cranial nerve that extends out of the brain cavity
- regulates our nervous system responses
How do we stimulate the vagus nerve in yoga?
-Twists
-Breath (Pranayama)
What is Purusha
The “unseen”
(See energetic anatomy cards for more on this)
What is Prakriti
The seen, formed, experienced
(See energetic anatomy)
Arising from Prakriti what are the 3 GUNAS
Sattva - balance between the 2
Tamas - slow, dense, earth
Rajas - fire, activity, action
Sharira
The bodies
List the three bodies:
Mind
Body
Spirit
What are the 5 koshas?
Anamaya - body
Pranamya - vital force
Manomya - mind
Vijnanomya - wisdom
Anandomya - bliss
What are the 5 bandhas
Pada (foot) Bandha
Hasta (Hand)
Mula (Root)
Uddiyana (abdominal)
Jalandhara (throat)
What is Mahabandha
The great lock
Mula + Uddiyana + Jalandhara
Prana means
Life force
- often associated with breath
What does Nadi mean
Flow or river of energy through the body
What are the three main Nadis
Sushumna (centre)
Pingala (right)
Ida (left)
What is a Chakra
Described as a spinning wheel of light - centres of energy in the body
SEE ENERGY ANATOMY CARDS
What are the 7 Chakras?
(colour/english/sanskrit/association)
Root Chakra: Muladhara - RED. safety, security, belonging
Sacral Chakra: Svadhishthana - ORANGE. emotional, sensuality, creativity, personal power
Solar Plexus Chakra: Manipura - YELLOW. self-esteem, confidence, will power
Heart Chakra: Anahata - GREEN. ability to give and receive love & trust, bridge physical to spiritual
Throat Chakra: Vishuddha - BLUE. communication self expression, speak you truth
Third Eye: Ajna - INDIGO. true self, wisdom
Crown Chakra: Sahasrara - VIOLET. access higher consciousness, connection with the divine
ROOT CHAKRA
Muladhara - RED. safety, security, belonging
SACRAL CHAKRA
Svadhishthana - ORANGE. emotional, sensuality, creativity, personal power
SOLAR PLEXUS CHAKRA
Manipura - YELLOW. self-esteem, confidence, will power
HEART CHAKRA
Anahata - GREEN. ability to give and receive love & trust, bridge physical to spiritual
THROAT CHAKRA
Vishuddha - BLUE. communication self expression, speak you truth
THIRD EYE
Ajna - INDIGO. true self, wisdom
CROWN CHAKRA
Sahasrara - VIOLET. access higher consciousness, connection with the divine
What are the 8 limbs of yoga as identified by Patanjali
Yama - Ethics
Niyama - Observance (of self)/ Purity
Asana - Posture practice
Pranayama - Breathwork
Pratyahara - Withdrawl of the senses
Dharana - Concentration
Dhyana - Meditation
Samadhi - Superconciousness
What is Samyamah
The proactice of Dharana+Dhyana+Samadhi all together
Explain what Kundalini rising is and how it occurs
Primal energy at base of spine that rises to crown chakra when the nadis and chakras are clear.
Works to expand and liberate us
Brings about cosmic awareness
What is a Mudrha
an energy created with the hands/feet/throat/tongue or eyes that helps direct energy
What are the 3 components of breath
Inhale - pooraka
Exhale - Rechaka
Retention - Kumbhaka
2 ways to practice Kumbhaka
Antaranga - Internal hold
Bahiranga - External hold
What does “Dharma” mean?
“life’s purpose”
What does YOGA mean?
to unite
What is the goal of Yoga beyond asanas
To calm to fluctuation of the mind
