YTT 200 hr Word Scramble

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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

Created by: rachellek80