Review of Module Five concepts and information
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| What are the principles of Balance? | Bandhas
Dristi
Breathing
Equanimity
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| Conqueror's Breath is also known as? | Ujjayi Pranayama
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| Against the Grain Breath is also known as? | Viloma Pranayama
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| Sanskrit terms for Locks and Retentions | Bandha and Kumbhaka
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| What is Pratyahara? | Withdrawal of the senses from attachment to external objects.
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| What mudra helps to facilitate Pratyahara? | Yoni Mudra
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| When does Pratyahara occur almost automatically? | When we meditate because we are are so absorbed in the object of meditation. Because the mind is so focused, the senses follow it.
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| How Does Pratyahara benefit us? | It balances our senses and emotions. If you are influenced by outside events and sensations, you can never achieve inner peace and tranquility.
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| What is the opposite of Pratyahara? | Wasting mental and physical energy trying to suppress unwanted sensations and to heighten other sensations.
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| What is the literal meaning of Vipassana? | To see clearly - to see our experience clearly.
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| The mind is a critical link for what? | Our senses and understanding
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| What are unwholesome mental factors? | Hatred, Cruelty and Greed
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| What are wholesome mental factors? | Lovingkindness, compassion, joy and minduflness
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| What is the mental factor of perception? | The function that recognizes different experiences, attaches concept to them and stores them in our memories.
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| When does perception become a problem? | When we depend on unexamined impressions to tell us the meaning of "car" or "girl" and let them direct how we respond to our notions of these phenomena.
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| What are contributing factors in the illusion of solidity? | The rapid pace of events and distance (not looking at things up close), the concept of "I" and notions of "past" and "future".
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| What is the concept of "I" and "self"? | The identification with body, thoughts and emotions.
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| What is a meditation technique for cultivating selfless awareness? | Eliminating the "I" from the experience of knowing.
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| The belief in a "solid self" gives rise to what? | Ownership and self-image.
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| What is experience? | A reflection of the conditions arising in this moment.
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| How do you cut through the belief in a separate self? | The sustained practice of mindfulness gradually reveals the true nature of experience.
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| What is Upaya? | Practical tools to help quiet the body-mind and stimulate and regular the movement of the breath. They reinforce the Witness and so gather awareness toward the breath and the self and help to cultivate self-understanding.
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| Five Tools used to quiet the mind and to stimulate/regulate the movement of breath. | Hymn (Mantra), Unspoken Hymn (Ajapa-mantra), Hand Seals (Hasta-mudra), Nasal Balance, and Skull Brightener (Kapalabhati)
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| What is a Hymn (Mantra) | An instrument of thought/meditation, a word of power, a mystic sound or formula, a call or channel to the divine. It consists of a single syllable (a seed, or bija); a string of syllables; a word; or an entire sentence. It may be literal or just sounds.
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| What is the meaning of the word Mantra? | Mantra derives from the first syllable of manana, which means “thinking,” “reflection,” “meditation,” and the suffix tra, which suggests an instrument.
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| What is Unspoken Hymn (Ajapa-mantra)? | A pair of mantras that are effortlessly and ceaselessly recited by every creature, breath after breath, throughout its life. Initiation into breathing. In/Out breaths each having a distinct sound.
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| According to yoga tradition, what distinct sounds does the breath make? | Exhalation sounds like "Ha" and Inhalation sounds like "Sa". These two syllables are arranged into two mantras: Hamsa and Soham.
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| What is a Mudra? | A seal intended to seal the life force in the body, where it may be used for pranayama and meditation.
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| What is the purpose of Hand Seals? | When created with the hands, a mudra helps us to realize certain states of consciousness by mimicking ritual/symbolic gestures. Benefits: purifying & awakening energy; stability and firmness in the body/mind influencing nerves and muscles.
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| Name three basic seals. | Wisdom Seal (jnana mudra); Awareness Seal (Cinmudra); Meditation Seal (dhyana mudra)
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| How do you perform Nasal Balancing? | Determine nostril dominance. Fist the hand of the dominant-nostril side and wedge it into the nondominant-nostril armpit. Squeeze the fist between your arm & side chest for a few minutes & again pay attention to the flow of breath in the targeted nostril.
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| What is an alternative methods for Nasal Balancing? | A tennis ball in the armpit or lying on your side with the dominate nostril down.
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| What are the benefits of Skull Brightner? | It cleanses the sinuses, respiratory passages, & lungs & keeps the tissues of the lungs supple. It saturates the blood with oxygen and stimulates cell breathing; Good for circulation, brain, pituitary and pineal glands, tones muscles and organs.
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| What is Ratio Breathing (Vritti Pranayama)? | Purposeful regulated ratio of the times of the four phases of breathing.
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| What are the two basic categories of ratios in Pranayama? | Equal Ratio (Sama-Vritti) and Unequal Ratio (Vishama-vritti)
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| What are the Four Stages of Daily Practice? | Stage 1 - Establish the physical self and witness the everyday breath.
Stage 2 - Gradually slow the breath
Stage 3 - Initiate ratio breathing - equal then unequal
Stage 4 - Let go of control; return to organic breath
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| What is the technique for Conqueror's Breath (Ujjai) | Draw the inhale (Puraka) upward from the groins along the front spine to the heart. Spread the sternum & clavicles to receive the breath. Reverse on the exhale (Rechaka) without losing the lift of the front body. Maintain openness w/o hardening the chest.
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| How do you practice Rest (Vishrama) in Ujjai Breath? | A willful retention of breath - a pause between the inhale/exhale or the exhale/inhale - doing nothing to purposefully extend the rests. Simply witness.
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| How do you practice Against the Grain Breath (Viloma Pranayama) | Each step of the inhale fills, and each step of the exhale empties, successive sections of the torso or thorax and lungs, so that your breath moves up or down as if climbing or descending a ladder rung by rung similarly to vertical breathing.
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| What are the benefits of Viloma Pranayama? | Intensifies breath awareness and improves breath control.
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| Name Three Bandhas | Root Lock (Mula-Bandha)
Belly Lock (Uddiyana-Bandha)
Neck Lock/Net Bearer Lock (Jalandhara Bandha)
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| What is a Kumbhaka? | Willful retention of the breath - two forms - inner following the inhale; outer following the exhale
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| What is Antar-Kumbhaka? | Inner retention of breath
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| What is Bahya-Kumbhaka? | Outer retention of breath
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