YTT Midterm Flashcards
What and where is the psoas?
muscle that originates in the “armpit of the spine”. It “attaches” to the transverse process from about T12 to L5 then it travels south and inserts on the lesser trochanter of the femur
What line is the psoas a part of?
Deep front line
Function and significance of the psoas?
flexes the hip, laterally rotates and adducts the femur
A lengthened psoas and quadricep muscle group will help students maintain a neutral pelvis, which will keep their back long and lengthened and help reduce any tendency for lower back pain.
What is the “cobra hood” according to Tom Myers?
The functional and structural unit made of the diaphragm and psoas major and minor muscle. There is one on either side of the spine. Part of the deep front line.
What is the IT Band?
Iliotibial band: part of the Lateral line, runs from pelvis to tibia; helps to extend, abduct and rotate the hip
3 areas to help the IT Band: gluteus Maximus, gluteus minimus, tensor fascia latae (upper leg between lateral and anterior points)
What is significant about the latissimus dorsi?
“The swimmer’s muscle”, Bat wings, it runs from the lower back (pelvis and sacrum) all the way up to the anterior portion of the humorous. Ideal for Adho Mukha Svanasana as it will help plug the upper arm bones into their sockets.
What is significant about the diaphragm?
The diaphragm moves down on the inhale to create room in the thoracic cavity to take in oxygen. It then rises as carbon dioxide is expelled from the body.
Under the bottom 6 ribs
Uddiyana Bhandha is a great stretch for the diaphragm
What is the trapezius and how does it function?
It has four parts: Upper- attaches to the base of the occiput; elevates the scapula and extends the head back
2 Middle-muscle fibers moving in different directions; retracts/adducts the scapula
Lower Trapezius- attaches to the spinous process of T12; depresses the scapula
What is the rotator cuff? What does it do?
All of the rotator cuff muscles insert on the very top of the humerus bone.They stabilize the ball and socket joint of the shoulder by forming the ‘rotator cuff’.
4 muscles: supraspinatus, infraspinatus, teres major, subscapularis
What is involved in forward head posture?
Sternocleidomastoid: goes from sternum, clavicle, up to the mastoid process at the skull
Suboccipital Muscles: under the base of thee skull
To a lesser extent: pec minor, rib cage
What are the muscles of the quadriceps?
Rectus femoris (major front), vastus muscle group (intermedias, lateralis, medialis)
How do the quads work?
A lengthened psoas and quadricep muscle group will help students maintain a neutral pelvis, which will keep their back long and lengthened and help reduce any tendency for lower back pain.
They can adduct and abduct.
What is your hip comprised of?
The pelvis is made up of three bones fused together: the Ilium, Ischium & Pubis. On each half of the pelvic basin you will find this trio. Dividing these two halves on the posterior side of the pelvis is the Sacrum, which is both a part of the pelvis as well as the spine. Joining the two halves at the front of the pelvis is the Pubic Symphysis, a small joint that joins the right and left side of the Pubis.
ASIS: top of the bony hip
AIIS: lower bony hip, connected to quad
Illium: top “butterfly” portion of the hip
What are the different tilts and shifts of the pelvis?
Anterior tilt: pushes pelvis back
Posterior tilt: pushes pelvis forward
Anterior shift: almost lean forward from the pelvis; pelvis over feet
Posterior shift: almost never seen
What is the piriformis?
a small muscle running from the anterior portion of the sacrum to the greater trochanter
What is the relationship between the piriformis and the sciatic nerve?
One of the deep lateral rotators. It is important to note that it sits quite close to the sciatic nerve. Where exactly it sits varies from person to person: sometimes
the piriformis is right on top of the nerve, sometimes right below, and in some rare circumstances the sciatic nerve goes straight through the piriformis. This is very uncomfortable and normally requires surgery.
Sciatica may be caused by the piriformis being short, tight, and stiff, which in turn puts pressure on their sciatic nerve.
Yoga poses like pigeon, gomukasana, ankle to knee or ball rolling (self massage) can stretch the pirifomis.
What are the bones of the spine?
Cervical spine: 7 bones
Thoracic spine: 12 bones
Lumbar spine: 5 bones
What is the wrist and how does it work?
Part of the brachial plexus that starts in the neck.
The radius extends further into the wrist than the ulna. Instruct index finger forward in downdog to relieve some of that pressure.
Extensors: Extend the wrist (handstand)
Flexors: Flex the wrist (down dog)
Spread fingers helps decompress the 8 bones of the carpal tunnel
When you make fists, place back of fist on the and straighten the arm for a stretch of the extensors and contracting the flexors.
Turn hands towards you so fingers face knees to stretch your flexors.
Define yoga
Union, yoke; Sanskrit “yiy” meaning to bind, harness, connect
Desikachar defined it as “to attain what was previously unattainable”
Define Hatha Yoga
According to Iyengar, “Hatha is force. Hatha Yoga prescribes rigorous discipline, in order to find union with the Supreme”.
Define Vinyasa Yoga
According to Desikachar, “Vinyasa (to place in a special way) yoga practice is a more energetic flow of linking asanas to breath.”
Who is Krishnamacharya?
Father of Modern Yoga- at the behest of the of the Maharaja of Mysore began teaching young boys in a vinyasa style including the Suryas, later in life adapted modifications for students, adopted Vedic chanting
Who was BKS Iyengar?
student and brother-in-law of Krishnamacharya, later teacher with his own wife, focused more on the anatomy of the individual asanas rather than the vinyasa aspect
Who was Brahmachari?
Hatha yoga teacher, teacher of Krishnamacharya (education included asanas and Yoga Sutras), lived in a remote cave with his family but sent K. out into the world to teach the “modern householder”
Who was Phattabhi Jois?
began studying with Krishnamacharya at the age of 12, established Ashtanga Yoga
Who was Indra Devi?
Latvian, female student of Krishnamacharya, author -based on K’s teaching, opened yoga up internationally and became “teacher to the stars”, invocation+practice+prayer
What are the 8 limbs of yoga?
Yamas (outer world), Niyamas (relation to self), Asanas (poses), Pranayama (connection to the breath), Pratyahara (withdrawl of the senses), Dharana (intense focus), Dhyana (meditation), Samadhi (oneness with the divine)
What are the yamas?
ahimsa (nonviolence), satya (truthfulness), Asteya (not stealing), Bahmacharya (non-excess), Aparigraha (no greed)
What are the Niyamas?
saucha (inner/outer cleanliness), Santosha (contentment), Tapas (self discipline), svadhyaya (self-study), ishvara pranidhana (surrender)
What are the steps in Surya A?
Tadasana Inhale Urdhva Hastasana Exhale Uttanasana Inhale Ardha Uttanasana Exhale Chaturanga Dandasana Inhale Urdhva Mukha Svanasana Exhale Adho Mukha Svanasana (3-5 breath cycles) At the end of the exhale walk or jump to the front of the mat Inhale Ardha Uttanasana Exhale Uttanasana Inhale Urdhva Hastasana Tadasana
What are the steps in Surya B?
Tadasana Inhale Uttkatasana Exhale Uttanasana Inhale Ardha Uttanasana Exhale Chaturanga Dandasana Inhale Urdhva Mukha Svanasana Exhale Adho Mukha Svanasana Inhale Virabhadrasana I on the right Exhale Chaturanga Dandasana Inhale Urdhva Mukha Svanasana Exhale Adho Mukha Svanasana Inhale Virabhadrasana I on the left Exhale Chaturanga Dandasana Inhale Urdhva Mukha Svanasana Exhale Adho Mukha Svanasana (3-5 breath cycles) At the end of the exhale walk or jump to the front of the mat Inhale Ardha Uttanasana Exhale Uttanasana Inhale Uttkatasana Tadasana
What are the steps in Chandra Namaskar?
Tadasana Inhale Urdhva Hastasana Exhale Uttanasana Inhale right leg back into crescent lunge Exhale Adho Mukha Svanasana Inhale plank Exhale knees, chest, chin Inhale Bhujangasana (cobra) Exhale Adho Mukha Svanasana Inhale right leg forward into crescent lunge Exhale step feet together into Uttanasana Inhale Urdhva Hastasana Exhale Uttanasana Inhale left leg back into crescent lunge Exhale Adho Mukha Svanasana Inhale plank Exhale knees, chest, chin Inhale Bhujangasana (cobra) Exhale Adho Mukha Svanasana Inhale left leg forward into crescent lunge Exhale step feet together into Uttanasana Inhale Urdhva Hastasana Tadasana
What is Pranayama?
control of the breath pattern which can be stretched, restrained or retained (kumbhaka). Prana is NOT breath. Pranayama in the 8 limbs of yoga marks the transition from things you can do outwardly to things that require internal work and move toward higher consciousness/enlightenment. All pranayama begins on an exhalation (a clearing breath) and end on an inhalation
