Yoga Final

Created by washburn01 

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Points for in AMS

Press down evenly through the feet
Reach back evenly with inner and outer thighs
Reach pubic bone and tailbone away from the torso equally
Extend 4 sides of torso evenly away from hands
Lift sternum away from the floor
Spread across the collarbones

Points for Inversions

*Emphasize upward rotation of the shoulder blades and lifting shoulders away from the floor
*To maintain a neutral pelvis and length in the lower back, spin the inner thighs in and reach the the flesh of the buttocks up toward the heels
*Maintain length through the core and out the legs by rooting down through your base and rebounding up through the shoulders, legs and feet
*Prepare with a calm mind
*Connect with the core
*Maintain integrity of normal spinal curves
*Arms and Shoulers support the weight of the body rather than the spine
*Tadasana torso and legs

General Points for Standing Poses

*Find tadasana in each pose
*Keep the 3 platforms (ankles/feet, pelvic girdle, shoulder girdle) in alignment
*Teach from the ground up, makings sure the foundation is aligned before moving to other areas of the body
Neutral poses (position of the front leg is in neutral; neither internally nor externally rotated)
External poses, the position of the front femur is in external rotation

The 3 Platforms

Ankles/Feet
Pelvic Girdle
Shoulder Girdle

3 Platforms in Tadasana

When you align the 3 platforms correctly with each other , you distribute your weight evenly from the base of the body, through the ankles, knees, pelvis, vertebral column and shoulder girdle
1. Ankles/Feet - Broaden and lengthen metatarsas. Press down evenly through all 4 corners of the feet. Draw outer ankles in and up. Lifte the inner arch. Now engage quadriceps and and hamstrings to protect the knees.
2. Pelvic Girdle - Internally rotate the thighs to widen space between sitting bones and make room for descending tailbone. Press femurs and inner groins back. Lengthen through the torso by lifting frontal hipbones toward lower ribs.
3. Shoulder girdle - When rib cage projects forward the lower back arches and shoulder blades squeeze together, abdomen and diaphragm harden. When chest collapses shoulders roll forward , trapezius muscles bunch and tighten, neck hinges upward and diaphragm compresses.
Lift the top of sternum from the inside

Broaden across the collarbones
Move the upper arms slightly back in line with side body
Soften the trapezius muscles and release scapulae away from the ears
Widen between the shoulder blades
Keep the front ribs soft

Inversions Contraindications/Benefits

Contraindications - high blood pressure, glaucoma, menstruation, pregnancy
Benefits - Good for circulatory system, balance, edema, calming and cooling

Preparatory Poses

Poses that warm and prepare your body (component parts) for the more difficult poses (i.e. setu bandha in preparation for Urdhva Dhanurasana

Transitional Pose

Poses used to transition from poses that take the body in one direction and then another (i.e. twists after backbends and before forward bends)

Counter Poses

Poses that take the body in opposite directions

Types of actions

Simple
Complementary
Root and Rebound
Counter actions

Root and rebound

...

Risk factors for poses

...

Position of the pelvis in standing poses

...

Position vs. action in poses

...

Rules for the ordering of standing poses in YW method

Externals first then neutrals
Easier to harder

Rules about linking poses

...

Component Parts

...

Primary functions of majory muscles

Flexion/extenion, contraction

3 anatomical planes of movement

Sagittal - flexion & extension
Coronal - lateral flexion and extension - adduction/abduction
Transverse - rotation - twists

Hinge joint

knee, elbox

ball & socket joint

moves in all directions and planes - circumduction

Anatomical reason the pelvis is not able to be completely neutral in Vira 1

Because the back leg is in external rotation

Sprain vs. Strain

Strain is injury to a tendon
Sprain is injury to a ligament

R.I.C.E.

Rest, ice, compression, elevation

Counter actions

2 actions combined that bring the body into balance

Simple action

an action that cannot be taken too far

complementary actions

2 ways of saying the same thing

Root and rebound

Root into the ground and rebound energetically from through the upper body

Hands on adjustment for Handstand

...

Hands on adjustment for Down Dog

...

Avidya

incorrect knowledge, false understanding

Patanjali's 8 Limbs

Yama - (external moral code)
Niyama (internal moral code)
Asana (pose)
Pranayama (breath)
Pratyahara (withdrawal of the senses)
Dharana (concentration)
Dhyana (meditation)
Samadhi (bliss)

Vrittis

fluctuations, modifications

First Sutra

Atta yoga anusasanam - Now is the time for yoga

Second Sutra

Yoga citta vritti nirodaha
Yoga is the cessation of the fluctuations of the mind

kleshas

Obstacles
Ignorance - Avidya
Ego - Asmita
Attachment - Raga
Resentment or Aversion - Devesha
Fear of Death Abhinivesh

Abhyasa & Vairagya

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History of Yoga

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Gunas

Rajasic (energized ) Tamasic (slow ) Sattvic (balanced )

beginner appropriate poses

...

Poses contraindicated during pregnancy

forward bends, twists

Restorative poses

...

Name or show one transitional pose for Urdhva Dhanurasana

Twist

What are your feet and legs doing in AMS

Inner and outer thighs press back evenly, heels drawing toward the ground, thighs lift the knee caps

Name three planes of movement

Transverse, coronal, sagittal

Name 3 benefits of sarvangasana

Calming and cooling; positive effect on endocrine system; circulation; shift of perspective; reduces edema

Define Vritti

fluctuations of the mind

What is the difference between a sprain and a strain

Sprain is injury to ligament; Strain is injury to a tendon or muscle

Explain why linking 5 poses on one side is dangerous

Overuse/fatigue, hard to keep proper alignment, which could increase likelihood of injury

What is at risk in Baddha Konasana

knees, groin, lower back

Name or show one pose where you can see if someone is ready for Sirsasana

Dolphin, looking to see if their shoulders are down the back and not rounded in the upper back. Core strength to hold dolphin

What is Avidya

Ignorance

What simple chant comes from the Manuka Upanishad

AUM

Describe how to assist someone in Adho Mukha Vrksasana

Stand at wall, move your head to the side away from the line of the legs and help to catch the legs

In a sequence what comes first Vira II or Parivrtta Trikonasana

Vira II because it is an external.

What is RSI

Repetitive Stress Injury

What does Upanishad mean

To sit near

What are the english translations for AMS, Vrksasana and Sukhasana

Down dog, tree, easy seated pose

Say in Sanskrit sutra 1.2

Yoga citti vritti nirodaha

Say in Sanskrit sutra 1.1

Atta yoga anusasanam

What is the anatomical name for Ischial tuberosity?

Sitz bone

What twist is not contradictory for pregnant women

Open twists

What muscles if tight might keep the hips from squaring

Psoas, hip flexors

Name 3 of the kleshas

Ignorance, ego, attachment, aversion, fear of death

What is at risk in Parivrtta Trikonasana

Low back, hamstring attachment

Which has a greater range of motion hip or knee

Hip

Define a simple action

A movement that you cannot take to far

In a sequence what comes first Vira 1 or Trikonasana

Trikonasana because it is external

What does RICE stand for?

Rest, ice, compression, elevation

Define complimentary action

Different way to describe same action

3 contraindications for inversions

high blood pressure, glaucoma, menstruation

What are the shoulder blades doing in Sirsasana

Shoulder blades toward the chest, shoulders away from the ears, widen across the shoulders and chest

Name a preparatory pose for Urdhva Dhanurasana

Setu bandha, ustrasana, pinch mayurasana

What is at risk in Paschimottanasana

Hamstrings, low back

What are the 3 platforms and general actions

feet and ankles, pelvic girdle, shoulder girdle
actions: align, stabilize, elongate

Name one counter action for the legs in Tadasana

spin the inner thighs back and release the tailbone down

In Sarvangasana the upper arms are rooting what is rebounding

The torso (and the rest of the body through the tops of the feet)

What kind of joint is the knee

Hinge or Condyloid)

What do the biceps and triceps do

Biceps flexes the elbow
Triceps extends the elbow

What do the quads and hams do?

Quads extend the knee and Hams flex the knee
Quads flex the hips and hams extend the hips

Name 1 counter pose for Sirsasana

Salamba Sarvangasana (bridge, legs up the wall are alternatives)

Define citta

The mind

How loud should Ujjayi breath be

Audible to self only, maybe barely audible to the person next to you

What is the root cause of suffering

Avidya (ignorance)

What kind of joint is the hip joint

Ball and socket joint

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