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143 Cards in this Set
- Front
- Back
Eight Limbs |
External - Yama Niyama Asana Pranayama Internal Pratyahara Dharana Dhyana Samadhi |
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Yamas (definition) |
External codes of conduct |
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Niyamas (definition) |
Internal codes of conduct |
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Yamas (list) |
Ahimsa Satya Asteya Brahmacharya Aparigraha |
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Niyamas (list) |
Saucha Santosha Tapas Svadhyaya Ishvara Pranidhana |
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Ahimsa |
Non-violence |
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Ahimsa |
Non-violence (Yama) |
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Satya |
Truth (Yama) |
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Asteya |
Non-theft |
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Brahmacharya |
Conserving primordial energy |
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Aparigraha |
Non-attachment |
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Asteya |
Non-theft (Yama) |
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Brahmacharya |
Conserving primordial energy (Yama) |
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Aparigraha |
Non-attachment (Yama) |
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Saucha |
Cleanliness, purity (Niyama) |
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Santosha |
Contentment (Niyama) |
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Tapas |
Simple living |
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Tapas |
Simple living (Niyama) |
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Svadhyaya |
Self study (Niyama) |
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Asana (definition) |
Posture Translation: seat |
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Pranayama (definition) |
Mastery of the life force Breath |
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Pratyahara (definition) |
Withdraw of senses |
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Dharana (definition) |
Meditative concentration |
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Dhyana |
Meditative contemplation |
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Samadhi |
Meditative absorption |
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Adjusting vs Assisting |
Adjusting is for safety Assisting is for deepening |
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Koshas (list) |
1. Annamaya kosha 2. Pranamaya kosha 3. Manomaya kosha 4. Vijnamaya kosha 5. Anandamaya kosha |
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Annamaya kosha |
Physical body Food body |
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Annamaya kosha |
Physical body Food body |
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Pranamaya kosha |
Energy / Etheric body |
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Annamaya kosha |
Physical body Food body |
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Pranamaya kosha |
Energy / Etheric body |
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Manomaya kosha |
Astral / emotional body |
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Vijnamaya kosha |
Mental / intellectual body |
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Annamaya kosha |
Physical body Food body |
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Pranamaya kosha |
Energy / Etheric body |
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Manomaya kosha |
Astral / emotional body |
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Vijnamaya kosha |
Mental / intellectual body |
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Anandamaya kosha |
Bliss sheath / casual body |
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Annamaya kosha |
Physical body Food body |
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Pranamaya kosha |
Energy / Etheric body |
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Manomaya kosha |
Astral / emotional body |
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Vijnamaya kosha |
Mental / intellectual body |
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Anandamaya kosha |
Bliss sheath / casual body |
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Prana |
The all-pervading energy permeating everything in the universe. “Prana is the breath of life within all beings in the universe” |
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Asana Fundamentals (list) |
1. Foundation 2. Core 3. Lines of Energy 4. Bandhas 5. The Breath |
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Asana Fundamentals (list) |
1. Foundation 2. Core 3. Lines of Energy 4. Bandhas 5. The Breath |
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4 Phases of Breathing in Pranamaya |
1. Puraka - full inhalation 2. Antara kumbhaka - internal retention 3. Rechaka - exhalation 4. Babir kumbhaka/shunyata - external retention |
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Pre-Pranamaya “Warm Up” Practices |
1. Cleansing Breath 2. Brahma Mudra 3. Simbha Mudra (kriya) 4. Agni Sara (kriya) 5. Full Yogic Breath 6. Expanded Breath |
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Pre-Pranamaya “Warm Up” Practices |
1. Cleansing Breath 2. Brahma Mudra 3. Simbha Mudra (kriya) 4. Agni Sara (kriya) 5. Full Yogic Breath 6. Expanded Breath |
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Pranamaya Techniques (list) |
1. Ujjayi 2. Kapalabhati 3. Bastrika 4. Sheetkari & Sheetali 5. Bhramari 6. Nadi Sodhana |
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Three Gunas |
Light in Sattva Energy in Rajas Matter is Tamas |
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Frontal / Coronal / Vertical Plane |
An imaginary vertical plane that divides the body into front and back |
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Frontal / Coronal / Vertical Plane |
An imaginary vertical plane that divides the body into front and back |
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Transverse Plane |
A plane that divides the body into superior and inferior parts (top and bottom). Can be anywhere |
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Sagittal / Medial Plane |
A vertical plane that divides the body into right and left (Axis) |
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Sagittal / Medial Plane |
A vertical plane that divides the body into right and left (Axis) |
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Superior (anatomy) |
Above, referring to a higher structure in the body, towards the crown. |
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Inferior (anatomy) |
Below, referring to a lower structure in the body, towards the feet. |
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Inferior (anatomy) |
Below, referring to a lower structure in the body, towards the feet. |
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Posterior (anatomy) |
Behind, towards the back of the body |
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Anterior (anatomy) |
In front of, towards the front of the body |
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Medial (anatomy) |
Towards the midline |
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Medial (anatomy) |
Towards the midline |
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Lateral (anatomy) |
Further away from the midline |
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Medial (anatomy) |
Towards the midline |
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Lateral (anatomy) |
Further away from the midline |
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Superficial (anatomy) |
Closer to the surface of the body |
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Deep (anatomy) |
Underneath, closer to the core of the body |
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Deep (anatomy) |
Underneath, closer to the core of the body |
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Prone |
Lying face down |
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Supine (anatomy) |
Lying face up |
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Flexion |
Decreasing the angle between two bones. Bringing them closer together. Bringing two front parts of the body closer to each other. Ex. Bending at hips, bending knees |
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Extension |
Increasing joint angle. Ex. Straightening your knee |
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Abduction |
Moving a body part away from body midline |
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Adduction |
Returning a body part towards a body midline. |
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Rotation |
Turning a body part on an axis |
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Lateral Flexion |
Bending body sideways |
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Lateral extension |
Returning body to an anatomical position |
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Elevation |
Lifting a body part |
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Depression |
Lowering a body part |
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Protraction |
Moving outwards. Ex. Shoulder blades moving away from each other |
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Retraction |
Bringing the body part back. Ex. Pulling the shoulder blades back towards each other |
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Horizontal Flexion |
Starts from abducted position. Moving arms forward in a horizontal plane. |
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Abduction |
Moving a body part away from body midline |
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Horizontal extension |
Starts from abducted position. Returning arms to the abducted position. |
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Adduction |
Returning a body part towards a body midline. |
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Rotation |
Turning a body part on an axis |
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Lateral Flexion |
Bending body sideways |
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Lateral extension |
Returning body to an anatomical position |
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Elevation |
Lifting a body part |
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Retraction |
Bringing the body part back. Ex. Pulling the shoulder blades back towards each other |
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Horizontal Flexion |
Starts from abducted position. Moving arms forward in a horizontal plane. |
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Plantar Flexion |
Extending the ankle joint so toes point toward |
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Suplination |
Movement to bring the forearm to that the Palm is facing up. Or when describing feet, it is when the weight is rolling on to the outer edge. |
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Suplination |
Movement to bring the forearm to that the Palm is facing up. Or when describing feet, it is when the weight is rolling on to the outer edge. |
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Pronation |
Turning the palm face down, or more weight on the inner edges of the feet (flat feet) |
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Suplination |
Movement to bring the forearm to that the Palm is facing up. Or when describing feet, it is when the weight is rolling on to the outer edge. |
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Pronation |
Turning the palm face down, or more weight on the inner edges of the feet (flat feet) |
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Internal rotation |
Turning in towards the midline |
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Suplination |
Movement to bring the forearm to that the Palm is facing up. Or when describing feet, it is when the weight is rolling on to the outer edge. |
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Pronation |
Turning the palm face down, or more weight on the inner edges of the feet (flat feet) |
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Internal rotation |
Turning in towards the midline |
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External rotation |
Turning away from the midline |
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Internal rotation |
Turning in towards the midline |
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External rotation |
Turning away from the midline |
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The spine sections |
Cervical C1-C7 Thoracic T1-T12 Lumbar L1-L5 Sacral S1-S5 Coccygeal (coccyx) |
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Type of muscular contraction |
Isometric Concentric Eccentric |
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Type of muscular contraction |
Isometric Concentric Eccentric |
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Isometric contraction |
The muscle contracts, but there is no movement. Ex. When still in a pose |
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Type of muscular contraction |
Isometric Concentric Eccentric |
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Isometric contraction |
The muscle contracts, but there is no movement. Ex. When still in a pose |
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Concentric contraction |
The muscle shortens as it contracts |
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Type of muscular contraction |
Isometric Concentric Eccentric |
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Isometric contraction |
The muscle contracts, but there is no movement. Ex. When still in a pose |
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Concentric contraction |
The muscle shortens as it contracts |
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Eccentric contraction |
The muscle lengthens as it contracts |
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5 Prana’s |
Udana Prana Samana Opana Vyana |
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What are the functions of the skeleton? |
Supports the body Gives body its shape Offers protection (organs) Supports movement Manufacturers blood cells Stores minerals |
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4 functions of the mind |
Manas- energy in charge of our senses. Mind through which we interact with the outer world Chitta- storage of impressions. Memory bank of experiences. Ahamkara - I maker/ ego Buddhi - true nature. Decision maker. |
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Mudra (definition) |
Seal A subtle way to redirect pranic forces within the body |
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Samskara |
The collection of karma in this spirit / life / body |
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Phases of pranamaya |
Puraka - inhalation Antara khumbaka - internal retention Rechaka - exhalation Bahir khumbaka - external retention |
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Aum |
The sound of the universe, the connection to the source, and it equals the atman (self) |
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Vata |
Air / space |
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Pitta |
Fire / water |
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Vata |
Air / space |
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Pitta |
Fire / water |
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Kapha |
Earth / water |
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Mooladhara: The Root Chakra |
Earth |
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Root Chakra element? |
Earth |
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Sacral chakra element? |
Water |
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Solar plexus chakra element? |
Fire |
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Heart chakra element? |
Air |
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Throat chakra element? |
Ether / sound |
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Third eye chakra element? |
Mind |
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Crown chakra element? |
Nothing Pure emptiness |
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Solar plexus chakra element? |
Fire |
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Heart chakra element? |
Air |
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Throat chakra element? |
Ether / sound |
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Third eye chakra element? |
Mind |
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Crown chakra element? |
Nothing Pure emptiness |
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Ishvara Pranidhana |
Surrender to god (Niyama) |