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3 a spects Kriya Yoga :

Isvara Pratyahara, Tapas, svadhyaya

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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

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3 general actions common to all platforms:

Align, Stabilize, Elongate

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The 3 Gunas and their qualities:

Tamas - heavy, dull Rajas - Energized, fiery Sattva - clear, harmony, light

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What are the 3 platforms and instruction and what do they protect?

Feet/ankles - knees Pelvic Girdle - low back Shoulder Girdle - neck

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Positions of pelvis appropriate for PP ( leg lifts)?

Natural curve or slightly flatten - not harden, tuck or over arch

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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,

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What is an overuse injury?

RSI - Repetitive Stress Injury

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What is avidya and why is it considered the root of the other obstacles?

Ignorance - not aware of purusha ( true self/ seer)

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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

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Urdhva Dhanurasana? Position of thigh at hips in sagittal plane? What muscle group is a CP for this?

Extension Hip Flexors (psoas)

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Parsvottanasana Props for hyperextension in front leg? Verbal Mod?

Block slanted behind calf Calf to shin, engage quad, press in to big toe mound

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Max amount elbows should bend in Chaturanga? Where do elbows ideally align?

90 degrees Over wrists

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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

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Why not link more than three poses together?

Fatigue, Strain, Injury, misalignments, awareness

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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

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In Dandasana who might need to sit up on blankets

Flattened Lumbar Tight Glutes/Hamstring Posterior Pelvis

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For Sirsasana Give 2 Asana Points for: Foundation

-Fingers interlace at webbing, hands cupped, edge of forearms on floor, crown of head on floor

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For Sirsasana Give 2 Asana Points for: Sh Girdle

- lift sh from floor, lift sh/traps from ears, press sh blades into back

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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

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What are the aspects of Kriya Yoga?

Tapas Svadhyaya Ishvara Pranidhana

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Pantanjali says a yoga posture should be?

Steady and Comfortable ( Stirah Sukham)

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Patanjali definition of yoga in your own words?

Yoga is the suppression of modifications of the mind

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What is Vritti and why is it a problem?

Whirling, spinning of mind - problem because its not settled calm

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Front foot in Trikonasana and parsvottanasana? Where should the weight be and why?

Big two Mound - Resists Hyperextension

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Deep Twists good for pregnancy?

No - open twists okay

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Best Pose to start beginners class

Savasana

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2 counter poses for sirsasana

Bridge, Halasana, Salamba Sarvangasana

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1 Transitional Pose for Sirsasana

Balasana AMS Uttanasana

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2 Prep Poses for Sirsasana?

AMS, Dolphin Utkatasana Pincha mayurasana Gomukhasana

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2 Counter Poses for Urdhva Dhanurasana

Balasanda Forward folds

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Vira 1 position of back thigh and action?

External Position and Internal Action

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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

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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

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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

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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

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Name a poses that- Stretches Hamstrings : Strengthen Hamstrings :

½ Split, Uttanasana Vira 3, Ext Table

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Name a poses that- Stretches hip flexors : Strengthens hip flexors :

Stretches hip flexors : Lunge, Vira 1 Strengthens hip flexors : Navasana

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Name a poses that- Stretches abs : Strengthen abs :

Stretches abs : Bridge, Urdhva Dhanurasana, Dhanurasana Strengthen abs : Plank, prasarita padasana

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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

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2 prep poses for Urdhva Dhanurasana

Utkatasana Lunges Vira 1 Bridge and other backbends

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1 transitional pose for Urdhva Dhanurasana

Seated twists Supine twists Dandasana

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Actions of Shoulder blades plank to chaturanga?

Retraction and protraction , Sh blades away from ears

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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

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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.

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Prep Pose -

Poses that help prepare you for the Peak Pose. They will share some of the same component parts

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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.

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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.

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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.

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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.

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In Dadasana who might need to sit on blankets

Flattened lumbar Tight Glutes / Hamstrings POsterior Pelvis

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Created by: rachellek80