86 terms

Yoga Final

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
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
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
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
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)
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
Ignorance - Avidya
Ego - Asmita
Attachment - Raga
Resentment or Aversion - Devesha
Fear of Death Abhinivesh
Abhyasa & Vairagya
History of Yoga
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
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
What simple chant comes from the Manuka Upanishad
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
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