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YTT 200 hr
Flash Cards for In Class Exam
Question | Answer |
---|---|
3 a spects Kriya Yoga : | Isvara Pratyahara, Tapas, svadhyaya |
2 postures to assess if they are ready for Sirsasana & what you are looking forward: | AMS Downward dog - Dolphin - Pincha - all 3 long spine , chest open - strength and suppleness |
3 general actions common to all platforms: | Align, Stabilize, Elongate |
The 3 Gunas and their qualities: | Tamas - heavy, dull Rajas - Energized, fiery Sattva - clear, harmony, light |
What are the 3 platforms and instruction and what do they protect? | Feet/ankles - knees Pelvic Girdle - low back Shoulder Girdle - neck |
Positions of pelvis appropriate for PP ( leg lifts)? | Natural curve or slightly flatten - not harden, tuck or over arch |
2 asana points for sirsasana (headstand) — | Pelvic girdle - tailbones released to back of knees, firm your hips in Foundation - 30 % of head crown head on floor, 70% forearms Shoulder Girdle - press shoulder blades down back, |
What is an overuse injury? | RSI - Repetitive Stress Injury |
What is avidya and why is it considered the root of the other obstacles? | Ignorance - not aware of purusha ( true self/ seer) |
Eight limbs and meaning? | Yamas - restrictions Niyamas - observances Asana - Physical postures Pranayama - breath control Pratyahara - Sensory Withdrawal Dharana - Concentration Dhyana - Meditation Samadhi - union, bliss, absorption |
Urdhva Dhanurasana? Position of thigh at hips in sagittal plane? What muscle group is a CP for this? | Extension Hip Flexors (psoas) |
Parsvottanasana Props for hyperextension in front leg? Verbal Mod? | Block slanted behind calf Calf to shin, engage quad, press in to big toe mound |
Max amount elbows should bend in Chaturanga? Where do elbows ideally align? | 90 degrees Over wrists |
4 Contraindications of Inversions | Osteoporosis 1st 3 days of menstrual cycle History of stroke Eye problems Pregnancy - if new to it - balance? Weakness Fear Sinus Problems |
Why not link more than three poses together? | Fatigue, Strain, Injury, misalignments, awareness |
4 benefits of Salamba Sarvangasana | Reduces edema Assists circulation May help balance endocrine system (hormones) Cooling, Calming Triggers relaxation response Opens upper back and shoulders Strengthens back and hamstrings |
In Dandasana who might need to sit up on blankets | Flattened Lumbar Tight Glutes/Hamstring Posterior Pelvis |
For Sirsasana Give 2 Asana Points for: Foundation | -Fingers interlace at webbing, hands cupped, edge of forearms on floor, crown of head on floor |
For Sirsasana Give 2 Asana Points for: Sh Girdle | - lift sh from floor, lift sh/traps from ears, press sh blades into back |
For Sirsasana Give 2 Asana Points for: Pelvic Girdle | - Inner thighs spin in, front thighs to back of thighs, butt to heels, tailbone lengthens, firm side hips in |
What are the aspects of Kriya Yoga? | Tapas Svadhyaya Ishvara Pranidhana |
Pantanjali says a yoga posture should be? | Steady and Comfortable ( Stirah Sukham) |
Patanjali definition of yoga in your own words? | Yoga is the suppression of modifications of the mind |
What is Vritti and why is it a problem? | Whirling, spinning of mind - problem because its not settled calm |
Front foot in Trikonasana and parsvottanasana? Where should the weight be and why? | Big two Mound - Resists Hyperextension |
Deep Twists good for pregnancy? | No - open twists okay |
Best Pose to start beginners class | Savasana |
2 counter poses for sirsasana | Bridge, Halasana, Salamba Sarvangasana |
1 Transitional Pose for Sirsasana | Balasana AMS Uttanasana |
2 Prep Poses for Sirsasana? | AMS, Dolphin Utkatasana Pincha mayurasana Gomukhasana |
2 Counter Poses for Urdhva Dhanurasana | Balasanda Forward folds |
Vira 1 position of back thigh and action? | External Position and Internal Action |
For AMS Give 2 Asana Points (alignment points) for : Hands | Hands - press evening into the floor, press base of each finger and heel of palm, wrist creases parallel to front of mat, spread fingers |
For AMS Give 2 Asana Points (alignment points) for : Arms | Arms - Outer upper arms (triceps) in, lift inner arms up and into shoulders, lift forearms and wrists from floor |
For AMS Give 2 Asana Points (alignment points) for : Shoulder Girdle | Shoulder Girdle - Firm shoulder blades into back, widen through upper back and chest, release shoulder away from ears |
For AMS Give 2 Asana Points (alignment points) for : Pelvis and Legs | Pelvis & Legs - P : Draw back away from shoulder press sitting bones up and back L : lift quads, kneecaps up, press thighs back and legs straight |
Name a poses that- Stretches Hamstrings : Strengthen Hamstrings : | ½ Split, Uttanasana Vira 3, Ext Table |
Name a poses that- Stretches hip flexors : Strengthens hip flexors : | Stretches hip flexors : Lunge, Vira 1 Strengthens hip flexors : Navasana |
Name a poses that- Stretches abs : Strengthen abs : | Stretches abs : Bridge, Urdhva Dhanurasana, Dhanurasana Strengthen abs : Plank, prasarita padasana |
In YW - why external standing poses before neutral | Externally rotated standing poses are easier and warm up the hips and legs and can be used to prep for more demanding neutrals |
2 prep poses for Urdhva Dhanurasana | Utkatasana Lunges Vira 1 Bridge and other backbends |
1 transitional pose for Urdhva Dhanurasana | Seated twists Supine twists Dandasana |
Actions of Shoulder blades plank to chaturanga? | Retraction and protraction , Sh blades away from ears |
Counter pose - | poses that do the exact opposite of peak poses, a counter stretch for the body takes a body in the exact opposite direction of the other pose |
Counter Action | refers to a pair of actions presented together to create coordinated effort in the body from two opposing directions. They balance the body’s inherent tendency to overdo an action. |
Prep Pose - | Poses that help prepare you for the Peak Pose. They will share some of the same component parts |
Simple Action - Direction for one part of body | One general action that works to stabilize or elongate the body without moving the body out of the target position. |
Complementary Action- | Are a pair of actions that create the same effect on the body. These actions move the body in one direction. 2 instructions that achieve the same result. |
Transitional or neutralizing pose - | Poses that start to take the body out of the shape in a specific pose. For example after Backbending a transition can be twisting before forward bending as a way to ease out of a specific type of pose. sun salutations. |
Root/Rebound - | When the foundation pushes into the earth the earth pushes back and the body part directly above will lift or rebound. A pair of actions that relate specifically to gravity. Most noticeable in arm balances. |
In Dadasana who might need to sit on blankets | Flattened lumbar Tight Glutes / Hamstrings POsterior Pelvis |