7 yoga systems are:
Bhakti, Mantra, Karma, jnana, Raja, Tantra, Hatha.
Bhakti Yoga is:
Devotion, longing for the divine. oldest along with Mantra.
Mantra Yoga is:
sacred sound/ syllable. "OM". also oldest along with Bhakti.
Karma Yoga is:
Selfless service, yoga of selfless love/ action.
Jnana Yoga is:
intellect. means "wisdom"; we are one with the universe/world.
Raja Yoga is:
"royal path". Control over your mind.
Energy control. "tantra" means to extend/ stretch out. Sexuality ok in this yoga.
Will/ Force. balanced body energy.
How long has yoga existed?
at least 5,000 to about 25,000 years.
8 Limbs of Yoga are translated as:
8 Limbs are expounded on in the what?
Yoga Sutras of Patanjali
what are the 8 limbs? (listed)
Yamas, Niyamas, Asanas, Pranayama, Dharana, Dhyana, Samadhi.
Social restraints: non-violence (AHIMSA), truthfulness/honesty (SATYA), non-stealing (ASTEYA), sexual purity (BRAHMACHARYA), non covetousness/greediness (envy, jealousy) (APARIGRAHA).
Personal Observences: (saucha = cleanliness, santosha = contentment, tapas = spiritual discipline, svadhyaya = self-study, ishvara pranidhana = surrender to God/letting go)
Withdrawal of the sense organs.
Single object of focus/ concentration.
sustained awareness/ meditation.
(bliss/ ecstasy / elimination of dualities/ polarities)
Patanjali Yoga Sutras: what are they and when were they written?
written 200 BCE, The ancient text of classical science of Yoga comprised of 4 chapters with 196 aphorisms (short verses)
Yoga Citta Vrtti Nirodha
Yoga Mind/Consciousness Fluctuations Cessation. "Yoga is the individual discipline that leads to the cessation of the fluctuations of the mind."
what does the word "yoga" mean?
Sanskrit word "yuj" meaning union/yoke/integration
How can balancing in poses be enhanced?
DRISHTI (focus/ gazing point for the eyes), use of wall, steady and calm breathing.
What is the restful pose to be used in asana?
Balasana (child's pose)
muscle to bone.
bone to bone.
________ muscles initiate movement
All muscles can ______ and _______
Contract and Relax
Concave, inward curvature of the spine
Convex, outward curvature of the spine
Lateral and rotational deviation of the spine
4 spinal ranges of motion:
flexion, extension, twisting, side (lateral) bending.
The main mover- quadricep
muscle doing opposite/ opposing thing as agonist: example for quadricep would be hamstring.
Isometric Muscle Contraction:
No joint movement; muscle neither shortening/ lengthening. This is what we do in class.
Concentric Muscle Contraction:
Muscle Shortening/ IE: bicep curl
Eccentric Muscle Contraction
Muscle Lenthening/ extend
Foundation and Alignment of Yoga Pose:
Contact with the Floor.
2 qualities practioners should maintain
Sthiram: Steadiness, and Sukham (pleasure, ease)
Three anatomical floors:
feet, pelvic girdle, and shoulder girdle.
Emphasis on precision and Alignment: props such as blocks, straps, blankets, and bolsters.
Greatest amount of restoration with least amount of expended energy.
benefits of practicing yoga:
freedom from pain and suffering, posture flexibility, stress management, physical and mental alignment,
four points of your feet:
ball of big and ball of little toe and inner heel and outer heel.
Downward Facing Dog Pose: External or Neutral Hip Pose?
Reclining Big Toe Pose: External or Neutral Hip Pose?
Warrior I Pose: External/ Neutral Hip Pose?
Mountain Pose: External/ Neutral Hip Pose?
Fierce/ Mighty/ Powerful Pose: Neutral/ External Hip Pose?
Child's Pose: Neutral/ External Hip Pose?
Wide Legged Standing Forward Bend Pose: Neutral/ External Hip Pose?
Intense Forward Stretch Pose: Neutral/ External Hip Pose?
Corpse Pose: Neutral/ External Hip Pose?
Tree Pose: Neutral/ External Hip Pose?
Warrior II Pose: Neutral/ External Hip Pose?
Extended Triangle Pose: Neutral/ External Hip Pose?
Extended Side Angle Pose: Neutral/ External Hip Pose?
Half Moon Pose: Neutral/ External Hip Pose?
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