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Yoga Exam

QuestionAnswer
Sagittal Plane flexion / extension, divides body in right/left
Coronal Plane abduction / adduction, divides body in front/back
Transverse Plane internal / external rotation, divides body in top/bottom
Primary spinal curves thoracic & sacrococcygeal
Secondary spinal curves cervical & lumbar
Sympathetic spinal curves cervial & lumbar
An increased inward curve of lumbar spine lordosis
An increased outward curve of thoracic spine kyphosis
Ball & socket joints hips & shoulders
Hinge joints knees & elbows
sciatic nerve location from sacrum down backs of legs to bottoms of feet
herniated disk modifications engage core / avoid rounding back
major shoulder muscles rotator cuff (4 muscles) & seratus
On an inhale, the diaphragm... contracts and flattens down
On an exhale, the diaphragm relaxes & domes up (mushroom shape)
Benefits of inversions increase circulation, release endorphins (like dopamine & seratonin), improve flexibility & strength, can reduce pain/swelling by increasing lymphatic circulation
Segment 1 Feet to pelvic floor
Segment 2 pelvic bowl, hips, sacrum, bladder, reproductive organs
Segment 3 naval area, lumbar curve, abdominals, digestive muscles
Segment 4 heart, ribcage, lungs, arms, hands, shoulder girdle
Segment 5 throat, neck, shoulder girdle
Segment 6 roof of mouth, head
Segment 7 skull plates, brain
What happens during pregnancy relaxin is released (more flexible), 50% increase in blood volume, diaphragm is compressed, body heats up more easily, 10-15% faster heart rate
Prenatal modifications Have mat near wall/coolest part of room, use normal breathing, widen stance while standing, don't lie on back more than 5 min
Respecting anatomy in sequencing includes be mindful of neutral vs external rotation, pay attention to transitions, be aware of level of students, prepare body, foreshadow poses, be mindful of what feels good, strengthen then stretch, contract then open, create unique flows
Meditation Steps Asana, body position, theme intro, demonstrate visual if needed, close eyes/grounding, pranayama, content, silence, reground, come out
Nadis are... energetic pathways for prana throughout body
Vata is increased by lateral flexion, backbends
Vata is decreased by standing, warriors, forward bends, twists, hip openers, restorative
Vata is balanced by inversions
Pitta is increased by standing, warriors, twists, lateral flexion, inversions
Pitta is decreased by forward bends, restorative
Pitta is balanced by backbends, seated hip openers
Kapha is increased by forward bends, seated twists, seated hip openers, restorative
Kapha is decreased by backbends, inversions
Kapha is balanced by standing, warriors, standing twists, lateral flexion
Major nadis are sushumna, ida, pingala
Strains tears in muscle
sprain occurs in joint, stretching/tearing of ligaments
bursitis inflammation of bursa sac
osteoporosis bones degenerating too fast
osteoarthritis 'wear & tear' arthritis
A herniated disk is when the soft center of a spinal disc pushes through a crack in the tougher exterior casing.
A bulging disk is when The disc sags and looks like it is bulging outward
Piriformis is... A disorder in which the piriformis muscle in the buttocks irritates the sciatic nerve.
Yin Principles find your edge, be still, hold pose
Engage mula bandha by lifting pelvic floor up & in
Engage jalandara bandha by have tall spine, pull chin back in space (not down)
Engage Uddiyana bandha by breathing, false inhale
The gunas are... the qualities that all matter is made of - sattva, rajas, tamas
Created by: eab4h
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