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33 terms

PT Yoga Teacher Training 2011

STUDY
PLAY
Segmented Breathing
1: Inhale: puraka
2: hold breath in: antara kumbhaka
3: exhale: rechaka
4: hold breath out: bahya kumbaka
*can be any ratio between 4 parts
Natural Curves of the Spine
coccyx
sacrum
lumbar spine: L1-L5
thoracic spine: T1-T12
cervical spine: C1-C7
*be able to draw and label
Yoga Chitta Vritti Nirodha
When you stop identifying with your mind, there is yoga
*know sanscrit and english
4 Main Paths
Karma Yoga
destroys the individual ego by dedicating ones life to service of others
4 Main Paths
Bhakti Yoga
destroys the individual ego through unconditional love to something more than you
4 Main Paths
Raja Yoga
Follow the 8-limbed path
control your behavior, thoughts, judgments in a certain way (yama) Discipline your ego. Practice yoga in a certain way (niyama)
4 Main Paths
Jnana Yoga
yoga of knowledge. If you know only one thing, you know all that there is to know. Choosers decide against the monkey mind and the all knowing collective oneness
yoga
oneness there is no separate you
Yama
Ahimsa
non-harming
Yama
Satya
truth
Yama
Asteya
non-stealing
Yama
Bramacharya
celibacy
Yama
Aparigraha
non-greediness
Niyama
Saucha
purity
Niyama
Santosha
contentment, acceptance of unconditional love
Niyama
Tapas
discipline
Niyama
Svadhyana
study of scriptures and self
Niyama
Ishvara Pranidhana
faith and dedication to the lord
Eight Limbs
1. Yama: ethical disciplines
2. Niyama: self-observation
3. Asanas: postures
4. Pranayama: controlled life force breathing
5. Pratyahara: sensory withdrawal
6. Dharana: concentration
7. Dhyana: meditation
8. Samadhi: ultimate peace, blissful euphoria
Chakra
Sahasrara
Crown Chakra
white
absolute
unity with the devine body
upper brain, top of skull
pineal gland
inversons, padmasana, meditation
union with all that is, divine connection
Chakra
Ajna
3rd Eye Chakra
purple
light
celestial body
face, eyes, nose, sinus, cerebellum, lower brain, nervous system
pituitary gland
inversons, forehead on floor, meditation at brow
knowingness, aligned with divine will, imagination
Chakra
Visuddha
Throat Chakra
blue
ether
etheric body
throat, vocal cords, jaw, neck, voice, medulla oblongata
thyroid gland
fish, shoulder stand, plow
communication, sound, speak truth, teach, expressions
Chakra
Anahata
Heart Chakra
green
air
astral body
heart, blood, cardiovascular, respiratory, ribcage
thiyus gland
shoulder openers, fish, backbends
love freely, no negativity, universal love
Chakra
Manipuraka
Solar plexus chakra
yellow
fire
mental body
abdomen, lower back, digestive system, nervous system
pancrea gland
abs, navasana, leg lifts, waistline, bandha
trust, will power, gut instinct
Chakra
Svadhisthana
Lower abdomen chakra
orange
water
emotional body
reproductive organs, kidney, bladder, all fluids
testis and ovaries
upper mulahanda, supported half bridge
sexual issues, money, ambition
Chakra
Muladhara
Root chakra
red
earth
physical body
teeth, nails, legs, lower organs, intestine, dense solid parts
adrenal gland
lower mulabandha, standing poses, squats, 1 legged poses
survival, groundedness, tribal relationships, fear of death
Mula Bandha
Root lock
Lower: leg lock
upper: between anus and sex organs
Uddhiyana Bandha
Flying up lock
abdomen above and below navel
Jalandara Bandha
throat lock
chin on chest
Maha Bandha
great lock
all locks simultaneously
Arm Bones
humerus
ulna
radius
Leg Bones
femur
tibia
fibula
5 poses in Sancrit
Tadasana: mountain pose
Adho Mukha Svanasana: Downward dog
Balasana: Childs pose
Uttanasana: standing forward bend
Uttitha Trikonasana: Triangle
Ardha Chandrashana: Half moon
Virabhadrasana: warrior