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KHS Final
KHS 131
| Question | Answer |
|---|---|
| 4 main kinds of tissues | epithelial, nervous, connective and muscular |
| What is done in yin yoga to understand the difference between muscle and connective tissues? | how the tissues relate to our flexibility/range of motion |
| What limits flexibility? | tension or compression |
| What is tension | limit of flwxibility along tissues(which resist further movement. |
| What is compression | where two parts of the body come into contact and prevent further movement |
| How is tension felt? | the direction away from the movement |
| How is compression felt? | in the direction of the movement |
| How do you increase ROM if tension is limiting? | asana practice, breathing and even diet |
| How do you increase ROM id compression is limiting? | no way, |
| Where does flexibility come from? (w/ percentages) | connetective tissues(57%), muscles and fascia(41%), skin (2%) |
| What are the 4 types of connective tissue? | bone, blood, cartilage, and all others/everything else |
| What are the all other types of CT? | fascia, tendons, ligaments, and joints |
| What is fascia? | a CT that surrounds every lymph and blood vessel, organ,nerve, muscle, and bone in the body |
| Is fascia a continous sheath? | yes, it extends head to toes and front to back |
| Where does the word fascia mean? | in latin, band or bandage |
| Why is fascia decrined as the bandage that holds us together? | it gives us our shape and structure |
| What would happen without fascia? | bones collapse, we would be human soup |
| What percentage of muscle is fascia? | 30% |
| What are tendons? | tough cords that join muscle to bones. they do not change shape when the muscle does |
| What is the percent elasticity of tendons and ligaments? | 4% |
| What is the function of ligaments? | they bind bones together, supporting a joint |
| What are the shapes of ligaments? | chords, sheets or bands |
| What happens when ligaments stretch more than 4%? | they will be damaged and tear or remain strecthed |
| What is CT primarily made of? | collagen-most abundant protein in the body |
| What do healthy CT collagen fibers look like? | line up straight |
| What do un healthy or damaged CT collagen fibers look like? | tangles or bent |
| What is a joint? | site where two bones meet(and where movement is possible) |
| What is found inside a joint? | synovial fluid, cartilage or both |
| What are the 4 reasons to add Tin yoga to strengthen/maintain healthy joints? | prevent contracture and degeneration, provide hydration, and reduce fixation |
| How does yin yoga prevent contracture? | we are trying to prevent shortening and tightening of CT, preventing loss of mobility |
| How does yin yoga prevent degeneration and provide hydration? | stresses CT, to prevent loss of bone mass and degeneration of tissues as well as provide hydration |
| How does yin yoga reduce fixation? (most important) | mobility |
| Three causes of popes, cracks of body? | friction, nitrogen bubble/gas, and fixation |
| What is friction? | two surfaces rubbing against eachother, can be repeated again and again without waiting.eg.finger snapping |
| What are nitrogen bubbles? | form in synovial joints, popping sound when realeased. once popped have to wait for more to build up |
| What is fixation? | the temporary sticking together of two surfaces. |
| What are the three conditions for fixation to occur? | 1. two surfaces must be smooth. 2.there must be liquid between the surfaces. 3. teh surfaces must be under some pressure that pushes them together |
| What does breaking fixation prevent? | fusion of a joint |
| How does Yin yoga provide physical benefits? | working on the CT, detoxifying and strengthening the tissues, providing hydration. |
| What other way does yin yoga bring us benefits? | energetically |
| What is the energy body focused on in yin? | meridians |
| What are meridians? what do they form? | energy channels, networks |
| What happens if the meridian network becomes blocked? | body won't function properly. chi may not flow as required, organs may not perform regular functions, imbalances arise |
| What make up the 12 major meridians? | 10 major organs, pericardium, and san jiao |
| What are the 12 major meridians? | liver, gall bladder, kidney, urinary bladder, spleen, stomach, heart, small intestine, large intestine, lung, pericardium, and san jaio |
| What are the most affected meridians by yin asanas and are the most important? | the lower body-begin or end in lower body |
| Where does the urinary bladder merdian flow? | inner eye to small toe |
| Where does the liver meridian flow? | big toe to the eyes through the center of the eyes |
| Where does the gall bladder meridian flow? | corner of the eye to the fourth toe |
| Where does the kidney meridian flow? | outside of little toe to the end of the tongue |
| Where does the stomach meridian flow? | side of the nose to the second toe |
| Where does the spleen meridian flow? | big toe to the root of the tongue |
| What are the 6 meridians that begin or end in the fingers? | upper body meridians-heart, small intestine, large intestine, lung, pericardium, and san jaio |
| What number of the 22 yin poses stimulate upper body meridians? | 7 |
| What 4 yin poses seek to target upper body meridians? | 4 |
| What are the first two koshas of yin? | physical and energetic bodies |
| What are the three sheath(koshas) that are left in yin? | the lower mind, upper mind, and the bliss body. |
| What is the lower mind called, and what is it the home of? | manas. home of our preceptions |
| What is the higher mind called, and what is it the home of? | vijnana. home of discrimination. |
| What is the the bliss body called, and what is it? | ananda. the Ultimate self-source of underlying joy |
| What is shoulder stretch meridians and joints affected? | heart and lung, shoulders/chest |
| What is melting heart, meridians and joints affected? | urianry bladder,heart and lung. upper and lower back, shoulder |
| What is toe stretch meridians and joints affected? | all lower body meridians, ankle-spleen, liver, stomach and gall bladder. toes and ankles |
| What is ankle stretch meridians and joints affected? | stomach, spleen, liver, gall bladder. ankle |
| What is butterfly meridians and joints affected? | gall bladder, urinary bladder, kidney, liver. hips and lower spine |
| What is camel meridians and joints affected? | urinary bladder, kidney, spleen, stomach, heart and lung. joints-spine, shoulder and ankles |
| What is caterpillar meridians and joints affected? | urinary. joint-spine |
| What is child's pose meridians and joints affected? | spleen, stomach, kidneys, and urinary bladder. joimts-spine and ankles |
| What is dragons meridians and joints affected? | stomach, spleen, liver, gall bladder, and kidneys |
| What is dragonfly meridians and joints affected? | urinary bladder, liver, kidneys, spleen. joints-hips, lower back, and knees |
| What is dragonfly (left/right) meridians and joints affected? | urinary baldder, liver, kidney, spleen, gall bladder. joints-hips, back, knees and shoulder |
| What is frog meridians and joints affected? | spleen, kidney, liver, heart , lungs, small and large intestine. joints-hips, lower back, shoulders |
| What is happy baby meridians and joints affected? | urinary bladder, spleen, liver, and kidney. joitns-hips and sacrum/lumbar |
| What is reclining twist meridians and joints affected? | urinary bladder, gall bladder, heart, lung, small intestine. joints-shoulder, lower spine |
| What is saddle meridians and joints affected? | stomach, spleen, urinary bladder, kidney. joints-lower spine, knees and ankles |
| What is dangling meridians and joints affected? | urinary bladder, joints-spine |
| What is box pose meridians and joints affected? | liver, kidney, gall bladder. joints-hips, knees |
| What is shoelace meridians and joints affected? | liver, kidney, gall bladder. joints-hips, ankles,shoudlers, knees. |
| What is sphinx/seal meridians and joints affected? | urinary bladder, kidney, stomach and spleen. joints-lower spine and neck |
| What is bananasana meridians and joints affected? | gall bladder, heart, lung. joints-spine, rib cage |
| What is swan meridians and joints affected? | liver, kidney, stomach, spleen, gall bladder, and urinary bladder. joints-hips and lower back |
| What is squat meridians and joints affected? | liver, kidney, urinary bladder, stomach, spleen, gall bladder, urianry bladder. joints-hips, knees and ankles |
| What is deer meridians and joints affected? | gall bladder, liver, kidney, stomach and spleen. joints-hips, spine |
| What is Tai Chi? | a Chinese martial art practiced for defense training and health benefits |
| What does Tai Chi translate to? | Tai- supreme. Chi-ultimate. Ch'uan-fist.--supreme ultimate fist |
| What is tai chi a form of? What does it promote? | meditation in motion. promotes serenity and inner peace |
| What is tai chi rooted on? | yin and yang |
| What is yin and yang? | two opposing yet complementary aspects of everything in the universe. |
| How far is TCC traced back? | 3000 years |
| Where invented TCC? | Taoist monastery in Wundang Mountains, Hubei province |
| What is the meaning if the TTC symbol? | relates the flow of opposite, interdependant, relatively changing, and intertransformational energy that makes up everything in the universe-including our bodies. |
| What are the 4 main aspects of the yin/yang relationship? | opposites, interdependent, relatively changing, and intertransformational. |
| 1. opposites | opposite ends of a cycle,continuum of energy, or element |
| 2. interdependent | cannot exist without each other, they rely on eachotehr for existence |
| 3. relatively changing | continously changing |
| 4. inter-transformational | one can change into the other, only when the time and circumstance are right |
| According to TCC how does energy flwo through the body? | meridians |
| What are meridian predominately? | yin or yang |
| What are the yin meridians? | liver,lung,spleen,heart,kidney, pericardium, |
| What are the yang meridians? | large intestine, stomach, small intestine, urinary bladder, triple warmer, gall bladder |
| How do yang meridians run in the body? | back body |
| How do yin meridians run in the body? | front body |
| How are yin anf yang meridians represented? | vessels that each converge to form one large yin or yang vessel |
| What kind of vessels are the yin and yang vessels? | conception and governing vessels |
| What are conception and governing vessels each composed of? | ascending and descending energetic flow |
| What way does the governing vessel move energy? | up the back(YANG) and wane down the front |
| What way does the conception vessel move energy? | up the front(YIN) and wane down the back |
| What is the CV route? | from the perineum up to the bottom lip (ends at the gum between two front bottom teeth) |
| What is the GV route? | from coccyx up the spine , over the head to the top lip(ends at the gums between the two front top teeth |
| Why tongue to the roof of the mouth? | connects th GV and CV to form microcosmic orbit |
| What does circular breathing do? What does it do when circle is complete? | enables circular breathing, yin and yang are in balance |
| Who is the believed creator of TCC? | Zhang Sanfeng(13th century) |
| What inspired Sanfeng to create ___ number of TCC movements? | 72. Wundang Mountains. bird attacking snake |
| What are the modern TCC styles/schools? | Chen, Yang, Wu(Hao), Wu, and Sun |
| Where and when did modern TCC evolve? | Chen village, Henan province, China (early 1600s) |
| What is the most popular style/school of TCC? | yang |
| Where do all schools trace back to? | Chen style |
| Whe, where and who created the Chen sytle/school? | Chenjiagou Village, Henan provinve, China. 400 years ago by General Chen Wang Ting (9th generation) |
| What did General Chen Wang Ting do? | Decorated military career, retired and began formulating the modern martial art |
| Who was Yang Lu-Chan, why was he important? | servant who was taught the art of TCC, and became first person outside the Chen family to know TCC. |
| What is the Yang style? | practise is more accessible. less military, drop elbow, higher stance focus on internalizing the energy work |
| Who was the unbeatable Yang? | the servant that went around showing his skill to anyone who wanted to fight. Yang Lu-Ch'uan |
| Who is Yang Chenfu? dates? | one of the first teachers to offer TCC instruction to public. (1883-1936) |
| What year did TCC become public? | 1926 |
| Who was Cheng Man-ching? | Yang Chenfu's faithful student who expounded TCC to Western world |
| How did Cheng Man-ching change TTC for Westerners? | shortened and simplified traditional Yang forms to make more accessbile. US by 1960/70 |
| Who is David-Dorian Ross? | Cheng Man-chings's Western student in the 1970. one of teh most distinguished marial artists. created Taijifit |
| What medals does Dorian-Ross have? | 8 gold, 1 silver and 2 bronze |
| What do all TCC styles emphasize? | flow |
| What is flow? | a state of complete immersion in an activity. basically movement-opposite to obstruction |
| What is the primary objective of TCC? | to induce, cultivate, and sustain flow |
| What is flow movement qualified as? | continuous, harmonious, synergistic |
| What are the 5 components of fitness? | muscular strength, muscular endurance, cardiovascular endurance, flexibility, body composition. |
| In TCC there is a 6th component, what is it? | flow |
| How many fundamental moves are in TCC? | 18 |
| What is the TCC salute? | Bao Quan-Fist Wrapping |
| What does the right hand symbolize in Bao Quan? | Yang, Sun, Gody and Martial |
| What does the left hand symbolize in Bao Quan? | Yin, Moon, Mind and Art |
| What are the 5 TCC elements? | Taolu, Neigong, Qigong, Tuishou, and Sanshou |
| What is Taolu? | solo hand and weapons FORMS/routines. a series of predetermined movements that are combined in order to be practiced as one linear set of movements |
| What is Neigong and Qigong? | breath, movement, and awareness excercises and meditation. |
| What is Tuishou? | response drills |
| What is Sanshou? | self defense techniques |
| What are the two general types of forms/taolu? | 1.solo forms(performed by a single student) 2. sparring forms (fighting sets performed by two+ people) |
| What does Neigong involve? | concentration and internal reflection, resulting in a type of Neidan with the ultimate goal of immortality. |
| What is Neidan? | internal alchemy a refinement and transmutation of essence, breath, and spirit . |
| What does is Qigong mean? | a system to enrich and balance life energy. |
| What does Qigong align? | breath, movement, and awareness and involves rhythmic breathing coordinated with slow repetition of fluid movements, a calm mindful state, and visualization and sensation of chi throughout the body |
| In TCC Tuishou are used to acquaint students with what? | eight gates and five steps. also known as 13 original movements of TCC |
| What are the 8 gates? | roll back, pressing, pushing, spreading, split |
| What are the 5 steps? | forward step, backward step, left step, right step, and the central position, balance, euqilibrium |
| What is pushing hands used for? | to acquaint students with 8 gates and 5 steps |
| What does Sanshou include? | punches and kicks, wrestling, takedowns, throws, sweeps, kick catches, elbow and knee strikes |
| What TCC elements do we mainly focus on? | Taolu and Qigong |
| What is TCC philosophy? | a theoretical connection to and dependence upon Taoist and Confucian philosophy and virtues. |
| What is Taoism? | in the 6th century philosophical tradition that emphasizes living in harmony with the Tao or "way/path" |
| What is living in harmony with Tao mean? | understanding ad accepting the cosmological foundations of Yin and Yang. |
| What are the two main Taoist properties emphasized in TCC? | -Wu-Wei, The Three Treasures |
| What does Wu-Wei mean?> | Wu=without/lacking, Wei=intentional or deliberate action. action through non-action |
| Action through non action means(Wu-Wei) | the universe works harmoniously according to its own ways |
| What are the three treasures? | compassion(kindness), moderation(the absence of excess), and humility(modesty) |
| What is compassion? | firstly to oneself |
| What is moderation? | do not strive for prestige or wealth and avoid reservation or aggression (avoid extremes) |
| What is humility? | the most important treasure; be humble and allow yourself to ripen. Being boastful=rendering yourself vulnerbale |
| What is Taoism? | is a 6th century philosophical tradition that emphasizes living in harmony with the Tao or "way/path". |
| What does living in harmony with Tao mean? | understanding and accepting the cosmological foundations of Yin and Yang. |
| What is Confucianism? | the 6th century Chinese ethical and philosophical system that emphasizes humanism and non-theism. |
| What is the core Confucuanism? | humanism |
| What does Humanism place importance on? | rational though and evidence than on strict faith |
| What is humanism? | the belief that human beings are teachable, improvable, and perfectible through personal and communal endeavors |
| What characterizes humanism? | three constants (virtues) |
| What are the three constants? | Ren, Yi, Li |
| What is Ren? | humaneness. the Confucian virtue denoting the good feeling a virtuous human experiences when being altruistic. An obligation of altruism for other individuals |
| What is Yi? | righteousness. the ability to recognize what is right and good;the ability to feel, under the circumstances, what is the right thing to do. Developing and listening to one's intuition |
| What is Li? | property. the principal of social order; understanding that every action affects someone else-thus, there are limits to individuality |
| A person with ren exemplifies | the ideal of what a human being should be |
| How does Li deal with conducting ourselves appropriately? | (with Ren and Yi) with regard to the Five Cardinal Relationships. |
| What are the Five Cardinal Relationships? | SPouse/partner, parent to child, elder to younger, friend and friend, ruler to subject |
| What are yin tissues? | ligaments, tendons, bones, fascia and joints |
| What are yang tissues? | muscles, blood, skin |
| What is a tattva?` | the reality of a thing, or its principal in nature |
| What are the three tattvas in yin yoga? | 1.come into pose at appropriate length. 2. remain still. 3. hold pose for time |
| 1. coming into appropriate length | muscles need to be completely relaxed(not warm) 85% pain |
| 2.remain still | do not move, only if in pain, or you can move deeper |
| 3. hold for time | yin tissues do not respond well to constant movement, need long-held tension to be stimualted properly |
| To understand yin yoga, we must understand how our | body works and how energy flows |
| What are the 5 koshas? | physical-annamaya. energy-pranamaya, lower mind-manomaya, higher mind-vijanamaya and bliss body-anandamaya |
| what are the lower body meridians? | stomach, spleen, urinary bladder, gall bladder, liver and kidney |
| what are the upper body meridians? | heart, pericardium, san jiao, lung, small and lg intestine |
| what are the yang meridians? | large and small intestine, triple heater, urinary bladder and gall bladder |
| What are the yin meridians? | LUNG, LIVER, heart, pericardium,, spleen and kidney |
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