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67 Cards in this Set
- Front
- Back
Define "counter action".
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In a set of counter actions, the first instruction could move the body too far in one direction. A second instruction is needed to bring it back to center. Push thighs back as you move buttocks toward back of knees |
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Name 3 general actions that are common to all platforms and must be performed at all times.
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1) Align 2) Stabilize 3) Elongate |
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Name a hinge joint and the plane of movement available at this joint.
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Ankle or elbow. Movements are in the sagittal plane. |
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List 4 contraindications for inversion.
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1) High blood pressure 2) Neck, shoulder, wrist problems 3) History of stroke 4) Osteoporosis 6) Glaucoma 6) Ladie's Holiday - First few days of menstruation 7) Intense Fear |
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In Tadasana, if you root down from all 4 corners of your feet, what rebounds from there?
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Lift the Knees Firm ankles in |
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Define "tendinitis".
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The inflammation of the tendons. |
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How Patnjali Defines Sthira and Sukha
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Sthira : Steadiness Sukha : Comfort & Ease |
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Pose using Hamstrings?
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Parsvottanasana Uttanasana |
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For Chaturanga Dandasana, name an area of the body that can be at risk if the pose is done incorrectly.
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Wrists, Shoulders, Low Back, Neck |
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For Sirsasana, name 3 prep poses.
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Adho Mukha Svanasana Dolphin Prasarita Padottanasana A Utthita Hastasana |
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In Sanskrit, according to Patanjali, what is the root cause of suffering?
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Avidya = Ignorance |
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Define “Complimentary Action.”
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A pair of actions that body move in one direction: Soften Front Ribs Down Lift the Back Ribs |
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In Tadasana, name the asana points for the 2nd platform, and state what area of the body they serve to protect.
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1) Spin the inner thighs in 2) Lengthen sitting bones to heels This protects the lower back. |
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True or false? A restorative sequence consists of only forward bends.
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False |
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Where should the yoga teacher stand in order to help someone in a handstand?
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The teacher should stand in between the student and the wall taking care to move head to side to avoid being hit as student comes up. |
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Vashistasana - Side Plank If I root down through my bottom hand, what rebounds up?
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The top hand |
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Which pose is not appropriate for a beginner: Plank, Virabhadrasana 2, Eka Pada Apanasana, Sirsasana, or Samasthiti?
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Sirsasana - Headstand |
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What is the best and most accessible pose to start a beginner's level class?
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Savasana |
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Are the Gunas part of Purusha or Prakriti?
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Prakriti |
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In English, name the 5 Vrittis.
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1) Right Knowledge 2) Misconception 3) Verbal Delusion 4) Sleep 5) Memory |
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Name 2 poses you can use to assess if a student is ready for Sirsasana. What are you looking for in these poses?
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Adho Mukha Svanasana Dolphin Uttanasana We are looking for openness/flexibility in the thoracic spine and shoulders. These need to be open enough for the upper arms to be alongside the ears. |
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For Sirsasana, list 2 asana points for the foundation positions.
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1) Fingers are interlaced 2) Elbows are shoulder-width apart 3) Crown of the head is on the floor 4) Back of the head touches the padding of the thumbs 5) Chin is parallel to the floor |
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For Urdhva Dhanurasana, name 1 transition pose.
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Windshield Wiper Supine twist |
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Give 3 prep poses for Urdhva Dhanurasana.
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1) Setu Bandha Sarvangasana - Bridge 2) Bhujangasana - Cobra 3) Salabhasana - Locus |
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In English and Sanskrit, state the 2nd Sutra of the 1st Pada.
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"Yoga Citta Vrtti Nirodhah" The restraint of the modifications of the mind-stuff is Yoga. |
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In Ardha Chandrasana, what is the position of the pelvis in the sagittal plane?
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The pelvis is neutral in the sagittal plane. |
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3 Platforms & Risk Factors for Each
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Feet & Ankles - Knees Pelvis - Lower Back Shoulder Girdle - Neck |
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Define “Simple Action.”
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Action that does not need counter: Lift the Knees Spread Fingers & Toes |
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What is the universal therapeutic advice you can give to someone suffering from an injury?
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Rest Ice Compression Elevation |
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Name a Counter pose for Sirsasana.
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Shoulder Stand Plough |
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Define “transitional pose.”
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A pose that neutralizes the body before reversing in counter pose. |
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In Sanskrit and in English, name and define the 8 limbs of Ashtanga Yoga.
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1. Yama: Disciplines 2. Niyama: Observances 3. Asana: Physical Posture 4. Pranayama: Breath Control 5. Pratyahara: Withdrawal of Sensory Organs 6. Dharana: Concentration 7. Dhyana: Meditation 8. Samadhi: Enlightenment |
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List 4 benefits of Salamba Sarvangasana - Shoulder Stand
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1) Cooling/calming to the nervous system 2) Changes Perspective 3) Reduces fluid retention in the legs and feet 4) Improves circulation |
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What are “abhyasa” and “vairagya”?
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Abhyasa means constant spiritual practice over a long period of time. Vairagya means non-attachment. |
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Define "Avidya".
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Avidya is ignorance of who we truly are |
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In a lower level YogaWorks class, why do we teach external poses before asymmetrical neutral poses?
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Externals open up the hip flexors. Thus, the sequence is from simple to complex. |
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Name a risk area in the body if Parivrtta Trikonasana is done incorrectly.
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The lower back |
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True or false? “Om”has 4 syllables: A, U, M and silence.
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True |
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What are the 3 planes of anatomical movement?
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1) Sagittal 2) Coronal 3) Transverse |
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What are the counter poses for Urdhva Dhanurasana?
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Apanasana Happy Baby Any forward bend |
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For Sirsasana, what are the asana points for the 3rd platform? |
1) Lift the sternum away from the navel
2) Spread across the collarbones 3) Release the shoulders down from the ears 4) Press the shoulder blades into the chest (while keeping the front ribs soft) |
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In Sanskrit and in English, state the 5 kleshas.
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1) Avidya = Ignorance 2) Asmita = Ego 3) Raga = Attachment 4) Dvesa = Aversion 5) Abhinivesa = Clinging to bodily life/fear of death |
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For Virabhadrasana 1, what is the action and the position of the back leg?
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Position: slight external rotation Action: effort towards neutral via internal rotation |
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Define “sprain”.
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A tear in a ligament. |
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Is it appropriate to link 5 poses on one side? If not why? |
No....to much work Muscle Fatigue |
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What is the technical term for collapsed or fallen arches? Is it Structural or Functional? What actions can you give to correct this?
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Pronated Feet
It is both a Structural and Functional issue Action: Lift your inner arches, Root down through the outside edge of your foot |
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Name 2 Kleshas in English and Sanskrit |
1) Avidya = Ignorance (root of all obstacles) 2) Asmita = Ego 3) Raga = Attachment to pleasure 4) Dvesha = Aversion to pain 5) Abhinivesa = Clinging to bodily life/fear of death |
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In Utthita Trikonasana if someones front leg is hyperextended how would you prevent this?
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Place a block under the calf on an angle
Cue them to lift the knee caps, and press down through their big toe mound |
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What is Pinchu Mayurasana? |
Forearm Stand |
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What is Vashistasana? |
Side Plank |
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What is a Klesha? |
An obstacle |
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What is a Vritt |
Modification of the mind that clouds you from seeing your true nature |
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Patanjali's Definition of Yoga |
Quieting of the mind |
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Movement in Parsvottanasana |
Intense side stretch pose (like triangle, but standing forward bend) Calf to shin as you move thigh up and back |
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Name forward & backward pelvic tilt (pelvic bowl) |
Posterior - forward tilt Anterior - backward tilt |
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Where is weight in front leg for Trikonasana |
Front big toe mound Straight leg (Trikonasana )= front Bent leg (VB2) - Heel |
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Sama = Stira = |
Sama = Balance Stira = Steady |
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Pronate & Supinate |
Pronate - Flat feet ankles - downward & inward Supinate - Arches upward & outward |
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Parsvottanasana - Intense side stretch Correct hyperextended knee |
Block under Calf, microbend knee |
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Parivrtta Trikonasana - Twisting Triangle What is at risk? |
Lower back Neck Hamstrings |
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Define and Name the 3 Gunas |
Gunas = Elements of Nature Sattva - lightness, harmony, knowledge, truth Rajas - effort, determination, movement Tamas - inertia, density, unmoving, lethargy |
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AMS Alignment Points |
Hips up & back Feet parallel and hip distance apart Knees point forward |
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Prep for upward bow |
forearm stand handstand dolphin |
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Foundation for Sirsasana - headstand |
Fingers interlaced in front Elbows shoulder width Thumbs touch Pinky under - don't crush bird |
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Why Externally Rotated before Neutral Poses |
less demanding on hip flexors and hamstrings |
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What is Kriya Yoga? |
Kriya Yoga is Yoga in Practice 1. Tapas - Heat, accept discomfort for purificaiton 2. Svadiyaya - Self study, self reflection 3. Ishvava Pranidahara - surrender to a higher power or purpose |
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Transition from V1 to V2 |
Heel-toe the front heel to move from: Heel to heel allignment in V1 to Heel to arch allignment in V2 Stabilize front knee before you move the back leg |