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Moksha Exam 2 > Vinyasa Krama > Flashcards

Vinyasa Krama Flashcards

1
Q

What is Vinyasa Krama?

A

The process of connecting the breath, body, bandha, and intention into the practice.

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2
Q

How would you sequence a general class?

A 
Sankalpa
Chant OM
Limbering
SNA & SNB
Standing
Standing Balancing
Forward Folds (seated/standing)
Spine Twists (seated/supine)
Back Bends (pronated/supine) Inversions - Pranayama (optional) - Savasana /Poem/Inspirational Reading
Closing Chant OM
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3
Q

What is Sankalpa?

A

An intention.

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4
Q

Why do you place Sankalpa at the beginning of the class?

A

To create the intention for the class, which helps to connect to the practice.

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5
Q

What is Drishti?

A

Focusing technique bringing awareness.

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6
Q

Why is Drishti used in asana?

A

It transforms the practice to be fluid, graceful, subtle, strong, purifying, and meditative.

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7
Q

Why is limbering so important?

A

To release tension into the entire back. and increase flexibility and temperature to prepare for more challenging asana.

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8
Q

How does limbering impact anatomy and physiology?

A

Limbering warms the body up, releases tension in the joints, and prepares and protects the body for movements more challenging.

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9
Q

What is a counterbalance? Name one.

A

Counterbalance moves energy in opposite direction. Fish/ Matsyasana for Supported shoulder stand Salamba Savangasana.

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10
Q

What is a neutralizer? Name one.

A

A pose that moves energy to a neutral position so that you may move the opposite direction, or further in the same direction. Apanasana, or Adho Mukha Svanasana.

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11
Q

What is the difference between a counterpose and a neutralizer?

A

A counterpose moves the energy in the opposite direction, while the neutralizer brings the energy to neutral and can allow opposite movement or further same direction movement.

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12
Q

In what movements do we inhale?

A

Typically ascending movements and when we open the front of the body.

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13
Q

In what movements do we exhale?

A

Where we descend and when we open the back of the body.

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14
Q

How long do we traditionally hold static poses?

A

5 breaths

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15
Q

How long are forwards folds and strong inversions held for? Or can be.

A

25 to 30 breaths

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16
Q

Why do we practice standing asana before standing balancing asana?

A

To build stability, strength, and awareness to the legs and to ground.

17
Q

What is the purpose of placing gentle spine twists at the beginning of a class?

A

To flow fresh oxygenated blood to the spinal muscles and induces a PNS of mind and connection to the body.

18
Q

If forward bends are part of the heating series, what needs to be incorporated?

A

Vinyasa between each set of forward bends.

19
Q

Is Sirsasana / headstand heating or cooling?

A

Heating, unless practiced regularly then can be deemed cooling.

20
Q

Is Sarvangasana / Shoulder stand heating or cooling?

A

Cooling.

21
Q

Which types of asanas are heating?

A 
Standing
Non-supported inversions
Arm Balances
Back Bends non-supported
Active Twists.
22
Q

Which type of asanas are cooling?

A

Forward Folds (especially seated), Gentle Twists, Supported Inversions, Supported Back Bends, Restorative.

23
Q

Is Supta Baddha Konasana heating or cooling

A

Cooling.

24
Q

Is Viparita Karani heating or cooling?

A

Cooling.

25
Q

Is Supta Padangusthasana heating or cooling?

A

Cooling.

26
Q

Most asana with Jalandhara Bandha activated are: heating or cooling?

A

Cooling.

27
Q

When can lateral flexion poses be sequenced?

A

In the limbering series, also later to neutralize and relax the spine.

28
Q

Why are Inversions typically sequenced at the end of class?

A

To slow the flow of Prana and draw the Prana away from the skin and towards the vital organs. Also so the body is adequately warm to perform such strong asana.

29
Q

What must you always begin the practice with?

A

Intention, dedication, prayer, or invocation.

30
Q

What must be present through the entire practice Vinyasa?

A

Ujjayi breath.

31
Q

In a general class, how long should limbering be given?

A

20 to 30 minutes.

32
Q

What cannot be done next to each other?

A

Forward Folds and Back Bends, in either order directly after the other.

33
Q

What side of the body is to be practiced first and why?

A

Right side to stimulate digestion through the colon (ascending right side, transverse, descending left side)

34
Q

How long should Savasana be?

A

10 minutes.

Moksha Exam 2 (16 decks)

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