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Test class - import csv > YTT Exam Questions for Brainworks (UTF8) > Flashcards

YTT Exam Questions for Brainworks (UTF8) Flashcards

1
Q

Points for Adho Mukha Svanasana

A

1.Press down through palms, putting slightly more weight down through index finger and thumb
2. Lift inner arms up into shoulders as you rotate outer upper arms back and down
3. Reach inner thighs back as you press the outer hips down into outer heels
4. Straighten legs and press down through feet

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2
Q

General points for standing poses

A
  1. Ground down through all four corners of feet- lift inner ankles up and firm outer ankles in.
  2. Lift knees and engage quadriceps
  3. Lift frontal hip points to lower front ribs & lengthen sitbones to heels
  4. Broaden collarbones and roll shoulders back
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3
Q

Three platforms

A
  1. Feet/ankles (protects neck): ground through all four corners, lift inner ankles up and firm outer ankles in
  2. Pelvis (protects lumbar spine): Roll frontal hip points up toward lower front ribs, send tail down to heels
  3. Shoulder girdle (protects cervical spine): Lift sternum to chin, broaden collarbones, shoulder blades widen away from e/o and descend down back
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4
Q

Patanjali’s definition of yoga

A

The restraint of the modifications of the mind-stuff
Yoga is the stilling of the fluctuations of the mind (Kate)

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5
Q

Yoga Definition

A

Yoke – to join together, union. Yoga is a practice AND a state of being

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6
Q

196 Sutras

A

4 for the body and 192 for the mind

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7
Q

Sutra Definition

A

Thread - path to enlightenment

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8
Q

8 Limbs of Yoga (Ashtnaga Yoga)

A

Yama (5) – restraint – an attitude toward life
Niyama (5) – observances– intentional practices to elevate our energy and life force
Asana – physical postures
Pranayama – regulation of the breath/life force
Pratyhara – withdrawal of senses
Dharana – concentration/focusing the mind on one point/object
Dhyana – meditation
Samadhi – absorption – Union of Self

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9
Q

Yamas (5)

A

Ahimsa: Non-violence
Satya: Truthfulness
Asteya: Non-Stealing, Not Taking What is not Ours
Brahmacharya: Constinence
Aparigraha: Non-greed, non-possessiveness

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10
Q

Niyama (5)

A

Saucha: Cleanliness
Santosha: Contentment
Tapas: Discipline
Svadhyaya: Self-Study, Self-Reflection
Isvara Pranidhana: Devotion to a Higher Purpose

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11
Q

Yama 1: Non-Violence

A

Ahimsa

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12
Q

Yama 2: Truthfulness

A

Satya

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13
Q

Yama 3: Non Stealine

A

Asteya

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14
Q

Yama 4: Constinence

A

Brahmacharya

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15
Q

Yama 5: Non Greed

A

Aparigraha

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16
Q

Niyama 1: Cleanliness

A

Saucha

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17
Q

Niyama 2: Contentment

A

Santosha

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18
Q

Niyama 3: Discipline

A

Tapas

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19
Q

Niyama 4: Self-Study

A

Svadhyaya

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20
Q

Niyama 5: Devotion to Higher Purpose

A

Isvara Pranidhana

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21
Q

3 Gurus: Energetic qualities/state

A

Tamas – Dullness
Rajas – Activity, stimulate
Sattva – Balance – state of harmony and tranquility

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22
Q

3 Planes

A

Sagittal – partitions body into right and left halves - Movement is front to back: flexion and extension
Coronal – divides body into front and back parts - Movement is side to side: Adduction (towards body) and Abduction (away)
Transverse – divides body into top and bottom sections - Movement is rotation: external rotation, internal rotation

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23
Q

Standard Anatomical Position (Tadasana)

A

all joints are at zero degress (neutral position). While standing, the ankle, knee, hip, shoulder and ear should stack up

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24
Q

Law of Compensation

A

Natural tendency for one body part to follow another part, or to take the path of least resistance

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25
Q

Principles of Practice

A

1 Breathe – most immediate and direct way to impact nervous system

#2 Foundation – when you see misalignment always look at ground first – whatever is touching the floor
#3 Ground up – initiate instructions from ground up

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26
Q

A.S.E. applies to all poses

A

Align bones
Stabilize the bones using muscles
Elongate to create more length

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27
Q

3 Key Platforms

A

Feet and Ankles – protects the knees
Pelvic Girdle – protects the lower back
Shoulder Girdle – protects the neck

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28
Q

Root and Rebound

A

Ground down and energetically lift up

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29
Q

7 areas of body working from the ground up

A

o Feet and Ankles
o Knees and Thighs
o Pelvic Girdle
o Torso
o Shoulder Girdle
o Arms and Hands
o Neck and Head

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30
Q

Foot position for Externally/Internally Rotated poses

A

• Externally rotated poses have heel-to-arch alignment
• Neutrally rotated poses have heel-to-heel alignment

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31
Q

Simple Action

A

Actions that can’t be overdone (lengthen crown of head toward ceiling, relax jaw, spread toes wide)

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32
Q

Counter Action

A

A pair of actions presented together to create coordinated effort in the body from two opposing directions (AS YOU)
- Feet and Ankles: Lift the inner arches AS YOU draw the outer ankles in
- Pelvic Girdle: Spin the inner thighs back AS YOU release the tailbone down
- Shoulder Girdle: Lift the sternum, broaden across the collarbones, draw the shoulder blades into the back AS YOU soften the front ribs to front hip points

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33
Q

Complementary Actions

A

A pair of actions that create the same effect on the body, they move the body in one direction “AND” – use this in backbends and any pose that is really hard because you say a similar thing more than once ( engage quads AND straighten the legs)

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34
Q

Vinyasa Krama

A

To place in a special way: intentional sequencing and alignment instruction

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35
Q

Pratipaksha Bhavanam

A

helps our mind get back in balance – counter action for when the mind becomes disturbed by negative thoughts

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36
Q

Preparatory Poses

A

Prepares body and mind for peak pose

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37
Q

Peak Pose

A

most challenging and climax of class – only 1 per class

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38
Q

Transition Poses

A

part of cool down, moves body gradually in opposite direction from peak pose – usually twisting poses

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39
Q

Counter Poses

A

part of cool down, opposite of peak pose

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40
Q

Externally Rotated Poses

A

o Front leg position is external rotation at the hip – action is external rotation
o Back leg position is neutral – action is neutral

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41
Q

Neutrally Rotated Standing Poses

A

two types Asymmetrical and Symmetrical

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42
Q

Asymmetrical Poses Leg Position

A

Front leg position is neutral – action is neutral
Back leg position is external rotation – action is internal rotation

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43
Q

Asymmetrical Actions

A

• Spin the inner thigh of back leg in and back
• Pelvis – firm the front hip back and back hip forward
• Pelvis – lift the frontal hip points up and release the tailbone down

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44
Q

Two Types of Scapular Rotation (Inversions)

A

Shoulder Flexion (arms up) – arms up above 30 degrees – scapular upward rotation: Adho Mukha Vrksasana (Handstand), Sirasana (Headstand), Pincha Mayurasana (Forearm Stand), Dolphin (Sirasana Prep), Downdog, Child pose

Shoulder Extension (Arms back) – arms are back beyond 0 degrees – scapular downward rotation: Halasana (Plow), Salamba Sarvangasana (Shoulderstand), Legs up the wall

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45
Q

Rotational Action for shoulder flexion and extension

A

Externally Roatated - almost all positions in yoga require external rotation of arms

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46
Q

Two groups of backbends

A

o Simple backbends: Shoulder extension with scapular downward rotation. Baby cobra, bridge, bow, camel, spinx, locust, updog. We mostly practice simple backbends
o Other backbends: Shoulder flexion with upward scapular rotation. King Pigeon, Dancer

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47
Q

What poses go well with Backbends

A

Twists

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48
Q

Backbend Stretching

A

Stretching: move in opposite direction to elongate
- Hip flexors to be stretched – move in opposite direction - extension
- Abs to be stretched
- Chest to be open and stretched

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49
Q

Backbend Strengthening

A

Strengthening: move in same direction – do more of what it normally does
-Hip extensions: Gluteus Maximus and Hamstrings – Warrior 3, 3 legged down dog, simple back bends, spinal balance
- Ab strengthening: Plank, Boat
- Back muscles strengthening: simple back bends and seated poses

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50
Q

What types of poses require Wheels of Motion

A

Backbends and Asymetrical Neutrals

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51
Q

Upper Thoracic Wheel

A

Lift the sternum AND draw the shoulder blades into the back

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52
Q

Lower Thoracic Wheel

A

Lift the back ribs AND soften the front ribs

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53
Q

Pelvic Wheel

A

Lift the frontal hip points AND release the tailbone to the backs of the heels

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54
Q

Key Actions

A

an action or movement of the component part within the pose. This is what we cue. What we do to get the body into the shape

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55
Q

Component Parts

A

Refers to specific areas of the body. How the body is positioned in space

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56
Q

Counter Pose

A

two poses that present opposite extremes for the body. Takes body in the opposite direction as the peak pose -sequenced after the peak pose.

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57
Q

Rule for Linking Poses

A

do not link more than 3 poses in any one vinyasa sequence

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58
Q

Dynamic vs Static

A

Dynamic refers to moving in and out of a position. Static work refers to holding a posture.

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59
Q

Benefits of twists

A

• Internal Organs and Glands – wrings out and removes toxins and then refreshes with new blood
• Spine – health of spine – gets the fluids moving around

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60
Q

Contradictions of Twists

A

• Spine conditions: back injury, spinal surgery, degenerative issues
• Pregnant women – never compress the belly. Can’t do closed twists (squeezing the belly against the thigh) but can do open twists (no compression)

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61
Q

Two types of levers for twists

A

• External Lever – one body part used against the other
• Internal Lever – uses muscles to twist (safer to use internal)

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62
Q

How do we use the breath in twists

A

Use of breath to decompress spine before twisting
a. Inhale lengthen and exhale to twist

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63
Q

What is the position of the pelvis in twists

A

Pelvis neutral on all 3 planes in every twist (except if someone has back issues)

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64
Q

What is the position of the spine in twists on Sagittal Plane

A

Spine must be neutral on sagittal plane and coronal plane
a. Spine on sagittal Flexion (rounds forward) and Extension (backbend)

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65
Q

What is the position of the spine in twists on Coronal Plane

A

Spine must be neutral on sagittal plane and coronal plane

b. Spine on coronal: Lateral to right and Lateral to left (side bending)

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66
Q

What is the position of the spine in twists on Transverse Plane

A

Rotated on transverse plane

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67
Q

Where is the most movement in a twist

A

the Thoracic spine. Little movement in cervical and lumbar

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68
Q

What is the Intervertebral Disk (Jelly Donut) and what do they do

A

• Jelly like substance in between vertebra.
• They don’t have blood supply
• Fluid interior and tougher exterior
• When we move the fluid moves around and lubricates the disk keeping it healthy
• Shock absorbers
• Allows spine to carry weight
• Smooth movement of spine

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69
Q

What are the rules for standing poses

A

• Easiest to hardest, bent knee before straight leg positions, wide leg before legs together
1. Surya Namaskar A
2. External rotated: front thigh external rotated at hip, back leg neutral, action is neutral
3. Surya Namaskar B
4. Asymmetrical neutral: front thigh is neutral & neutral on both sides,good for backbends
5. Symmetrical neutrally: Front leg neutral action is neutral - Pelvis neutral in all 3 planes

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70
Q

How many poses can you link on one side

A

No more than 2 – 3 poses on each side (muscle fatigue) Don’t link poses in beginner classes

71
Q

What are the rules for seated poses

A

• Seated poses are always cool down poses
• Dandasana (Staff Pose) is the easiest seated pose and comes before all other seated
• Seated twists come before seated forward fold

72
Q

Examples of poses that need a platform to get in and out

A

a. Parivritta Ardha Chandrasana – Twisting Half Moon
b. Ardha Chandrasana – Half Moon
c. Parivrtta Trikonasana – Twisting Triangle Pose
d. Warrior 3
e. Most Arm Balances

73
Q

What are the rules for knees

A
  1. Center of kneecap tracks with 2nd and 3rd toes
  2. When knee is bent in standing poses it:
    a. Stacks over the ankle
    b. Weight in heel of foot (activates hamstring and reduces pressure in joint)
  3. When knee is straight in standing poses
    a. Weight in ball of foot (offsets tendency to hyperextend leg at knee)
    b. Emphasize pressing down big toe mound
74
Q

How to know if student is ready for an inversion with shoulder flexion

A

Inversions with Shoulder Flexion & Scapular Upward Rotation (Arms straight overhead)- Headstand/Sirasana and Handstand/Adho Mukha Vrksasana
1. Can they fully straighten their arms?
2. Can they externally rotate their upper arms?
3. Can they move the upper back in? Do they have a good degree of thoracic mobility?
4. Can they lift out of the shoulders?
5. Do they have a good degree of shoulder flexion with no trace of a back bend?

75
Q

What are prep poses for Headstand (Sirasana)

A

Poses to use to diagnose the above – Required Prep Poses for Headstand
• Adho Mukha Svanasana – Down Dog
• Dolphin Pose
• Utthita Hastasana – Extended Mountain Pose
• Plank Pose – Ardha Chataranga Dandasana
• Dolphin Plank

76
Q

What are pre-requisites for inversions

A

Abdominal strength and Leg strength are a pre-requisite for inversions.

77
Q

Foundation of Headstand (Sirasana)

A

o C7 over crown of the head
o 70% of weight is on the forearms
o 30% of weight on crown of head

78
Q

Benefits (Sirasana)

A

Benefits • Invigorating – stimulates nervous system
• Increases circulation and prevents fluid retention in feet, ankles and legs
• Benefits digestive, respiratory and elimination
• Stimulate lymphatic system
• Helps prevent tension headaches

79
Q

Contradictions of Headstand (Sirasana)

A

• High blood pressure
• Detached retina, glaucoma
• Sinus, eye or ear infections
• Fever
• Neck Injuries
• Osteoporosis
• Hiatal hernia

80
Q

Set Up for Headstand: Sirasana

A

• Short edge of mat at wall
• Start in table top
• Come on forearm, interlace fingers at webbing
o Knuckles touch the wall
o Outside edge of both hands down to the floor
o Tuck/curl the bottom pinky finger in
o Thumb tips together to touch and create a cup shape that will hold the head
o Crown of head on floor
o Back of head touches padding of the thumbs
o Chin parallel to the floor
o Inner/outer wrists perpendicular to floor
o Elbows shoulder width apart and directly under shoulders

81
Q

Transition/Exit Sequence from Headstand

A
  1. Headstand then
  2. Child pose with arms by feet (grounding) then
  3. Downward Facing Dog to help transition the neck
82
Q

What is the Set Up for Handstand: Adho Mukha Vrkasana

A

• Short edge of mat at wall
• Table pose making sure hands are one hands-length from the wall, fingers spread wide, hands shoulder distance apart, wrists aligned with base of wall
• Move knees back 3 – 4 inches, tuck toes and lift up into Down Dog AMS
• Look forward and between your hands then shift shoulders forward so they are above wrist
• Step one foot in closer lift the other leg to hip height and kick up into the wall

83
Q

What is the Exit for Handstand: Adho Mukha Vrkasana

A

• Lower one leg at a time and return to Adho Mukha Svanasana and take a few breaths
• Walk the hands to the feet to Padahastasana (forward fold with hands under feet)

84
Q

Inversions with Should Extension & Scapular Downward Rotation

A

Shoulder Stand – Salamba Sarvangasana

85
Q

How to know if student is ready for inversion with Shoulder Extension

A
  1. Can they draw their arms behind them?
  2. Can they interlace fingers behind them without dragging shoulder blades down or hyperextending elbows?
  3. Can they externally rotate their upper arms?
  4. Can they move their upper back in? Do they have a good degree of thoracic mobility?
  5. Can they keep their neck still and off the floor?
  6. Can they hold their body up against gravity?
86
Q

Requirements for inversions

A

Abdominal strength and Leg strength are a pre-requisite for inversions

87
Q

Benefits of Shoulder Stand

A

• Cooling, calming, soothing to nervous system
• Helps to balance endocrine system
• Reduces fluid retention in the legs and feet
• Regulates and normalizes elimination

88
Q

Alignment of Shoulder Stand

A

• Upper arms and elbows shoulder width apart and parallel
• Tops of shoulders on the edge of blankets
• Head on the floor and neck off the blankets
• Maintain a natural cervical curve

89
Q

Contraindicationss of Shoulder Stand

A

• High Blood Pressure
• Glaucoma, detached retina
• Certain neck injuries

90
Q

Set Up for Shoulder Stand

A

• 2 Blankets with shoulder stand fold (half at fringe, then half non fringe, then half again)
• Stack blankets on top of each other – rounded edges together
• Place blankets ¾ way up the mat
• Bring mat 2/3 way over the blankets
• Place Block on sticky mat in front of the blankets
• Strap with a loop that is shoulder width apart placed on right side
• Bolster at other end of block (for feet)

91
Q

Transition/Exit Sequence from Shoulder Stand

A

• Shoulder Stand to
• Halasana (Plow Pose) to
• Constructive rest on block with goddess arms
• Wiggle Forward to come off block into a Soft Fish Pose
• Wiggle more forward off blankets into supine twist on each side

92
Q

Alignment Points for AMS

A

• Hands shoulder width apart, wrists parallel to front of mat
• Feet hip distance apart with second toes in line with center of heels
• Distance between hands and feet such that hips create a 90 degree angle

93
Q

Benefits of AMS

A

• Increases range of motion in shoulders
• Strengthens upper body
• Stretches hamstrings and calves
• Good prep and alternative for more challenging inversions

94
Q

Contraindications of AMS

A

• Reflux
• High blood pressure
• History of stroke
• Glaucoma/detached retina
• Dislocated shoulder – turn hands out or take them wider apart

95
Q

What pose do we start with for beginners

A

Savasana

96
Q

What poses do we avoid with beginners

A

Seated Poses. Majority of class is standing poses - one at a time

97
Q

What are the benefits of nose breathing

A

• Breath rate slows with nose breathing because the passageway is narrower than the mouth
• It takes more time to breathe in the same amount of air though the nose than mouth
• When air passes thru nose on inhalation the nose hairs filter the air like a purification system
• The nasal passageway warms and humidifies the air which benefits the sinuses

98
Q

What is the difference between a strain and a sprain

A

Strain is a tear to the muscle tendon (t)
Sprain is tear to ligament – most common is outer ankle

99
Q

How many vertebrae are in the cervical spine

A

7

100
Q

What is the neutral curvature of the cervical spine

A

lordotic (forward)

101
Q

What are the 4 alignment landmarks for Tadasana & Sirasana

A

Ankle, Hip, Shoulder, Ear

102
Q

In Sirasana, how much weight should be in head vs forearm

A

30%

103
Q

What are the root and rebound actions for Sirsasana (headstand)

A

Root down thru outer hands, outer wrists, forearms and elbows and rebound up thru the upper arms and chest

104
Q

Which movement of the gleno-humeral (shoulder joint) occur in Sirsasana

A

Flexion and external rotation

105
Q

What is the corresponding movement of the scapulo-thoracic joint in Sirsasana (Headstand)

A

Upward rotation

106
Q

Which movements of the gleno-humeral (shoulder joint) occur in Salamba Sarvangasana (Shoulderstand)

A

Extension and external rotation

107
Q

What cue to we use for every backbend

A

spin inner thights back and down

108
Q

what are the two hinge joints

A

ankle and elbow

109
Q

what type of joint is the knee

A

modified hinge

110
Q

what two planes does the knee move on

A

saggital (flexion and extension) and transverse (tiny amount of rotation)

111
Q

What are the 3 planes of the spine

A

saggital, coronal, transverse

112
Q

what are the movements of the shoulder joint

A

saggital, coronal, transverse

113
Q

what muscles need to be stretched for forward folds

A

hamstrings and gluteus maximus

114
Q

what needs to be strengthened for forward folds

A

Iliopsoas - hip flexors

115
Q

What area of body do we use to hinge in forward fold

A

Hinge at hips (not the spine) Hip flexion

116
Q

What is the purpose of the abdominals

A

stabailize the spine, rotate the spine, flex the spine

117
Q

What rotational position should the thighs be in Salabhasana and Bridge Pose

A

Internal rotation

118
Q

What are the benefits of Ujjayi Pranayama

A

Breath rate slows, nose hairs filter the air for natural purification, Nasal passageways warms and humidifies the air to benefit sinuses

119
Q

When standing in tree pose what action do we cue to prevent jutting of standing leg

A

Firm outer hip into the midline (gluteus medius)

120
Q

In Vira 1 what is the rotational POSITION of the back thigh

A

External rotation

121
Q

In Vira 1 what is the rotational ACTION of the back thigh

A

Inner rotation - draw the inner thigh back

122
Q

What are the 4 regions of the spine and curvature

A

Cervical – lodortic
Thoracic – kyphotic
Lumbar – lodortic
Sacrococcygeal - kyphotic

123
Q

what are the two tilt positions of the pelvis

A

anterior tilt (front pelvis drops and back lifts) and posterior (back pelvis drops and front lifts) tilt

124
Q

What is difference between structural and functional variation

A

structural is genetic and can’t be changed. Functional can be transformed thru dedicated practice

125
Q

What are the structural variations of the feet

A

Flat Foot and High Arch

126
Q

What are the functional variations of the feet

A

Pronation (inner ach drops) and Supination (inner arch lifts)

127
Q

What are the structural variations of the knees

A

Bow Legs and knock Knees

128
Q

What are the functional variations of the knees

A

Hyperextension

129
Q

Name the four abdominal muscles in order from surface to deepest

A

Rectus Abdominis (6 pack)
External Obliques
Internal Obliques
Transverse Abdominis

130
Q

Which muscle straightens the knee

A

Quadricep

131
Q

Which muscle firms the outer hip in

A

Gluteus Medius

132
Q

Which muscle bends the knee

A

Hamstring

133
Q

Which muscle rotates the thigh out at the hip joing

A

Gluteus Maximus

134
Q

Which muscle flexes the thight at the hip

A

Iliopsoas (Hip Flexor)

135
Q

Name three benefits of Surya Namaskar

A

Builds upper body strength
Warms the major muscle groups
Creates heat in the body – energizing
Calms the mind

136
Q

Name 2 actions to facilitate ideal weight bearing thru hands in AMS

A

Press down thru mounds of fingers and across entire circumference of hand. Spread fingers wide

137
Q

Name 3 benefits of inversions

A

Improves circulation
Reduces water retention
Change in perspective
Builds confidence

138
Q

List 3 conditions that indicate a student should avoid inversions

A

High Blood Pressure
Eye Problems – detached retina
Heart issues – history of stroke
Menstration

139
Q

Root and rebound for Sirasana (Headstand)

A

Root down thru wrists and forearms & elbows and Rebound shoulder, spine, legs and feet

140
Q

Root and rebound for Adho Mukha Vrksasana (Handstand)

A

Root down thru index & thumb and Rebound upper arms, shoulder, spine, legs and feet

141
Q

Root and rebound for Salamba Sarvangasana (Shoulder Stand)

A

Root shoulder, upper arm and elbo and Rebound chest, spine, torso, legs and feet

142
Q

Which poses can be used to assess a student’s readiness for Sirsana (Headstand)

A

Puppy pose, AMS, Dolphin

143
Q

What indicates the student is ready to invert in Sirsasana (Headstand)

A

Shoulder flexibility, Ab Strength, External rotation of upper arms

144
Q

To optimize back bends, what areas of body need to be stretched

A

Chest, Hip Flexors, Abdomen

145
Q

To optimize back bends, what areas of body need to be strenthened

A

Back muscles, Abs, Gluteus Maximus, Hamstrings

146
Q

Name an action of the thighs for back bends

A

Spin inner thighs in

147
Q

Name an action of the pelvis for backbends

A

Lift frontal hip points and draw tailbone down

148
Q

Name 2 alignment points for Sirsasana

A

External rotation of the upper arms, root down through the outside edge of the hands and the forearms.

149
Q

What is an example of a repetitive stress injury and a pose?

A

Chaturanga, shoulder injury

150
Q

What does root and rebound mean?

A

Ground down and energetically lift up

151
Q

What is the best pose to start a beginner class with?

A

Savasana

152
Q

What is a pelvic girdle queue for handstand?

A

Spin the inner thighs in and back as you release the frontal hip points down toward the ribs.

153
Q

What is Sutra 2.46 in Sankskrit and English?

A

Sthira sukham asanam, Asana is a steady, comfortable posture.

The only sutra that mentions asana.

154
Q

What types of poses do you queue the wheels of motion?

A

Backbends and asymmetrical neutrals

155
Q

How can you know when a student is ready to invert in inversions with shoulder extension and scapular downward rotation?

A

They can draw their arms behind them
They can interlace their fingers behind them without dragging shoulderblades down or hyperextending elbows
They can externally rotate their upper arms
They can move their upper back/good degree of thoracic mobility
They can hold their body up against gravity

156
Q

What are some benefits of ujjayi pranayama?

A

Internal heat, calms the mind, boosts mood and brings consciousness to breathing.

157
Q

Two benefits of forward poses

A

stretch back body
strengthen front body
relaxing/calming
counter backbends

158
Q

What actions do you instruct for the torso in paschimottansana to maintain a long spine?

A

west side intense stretch pose - lengthen from the pubis to navel, navel to sternum

159
Q

Two benefits of twisting poses

A

Wringing out and soaking cells w/new blood and oxygen.
Massaging internal organs and glands
Strengthen postural muscles
Aids in digestion and elimination

160
Q

Two conditions that indicate you should avoid twists

A

herniated discs
pregnancy
recent abdominal surgery
back issues

161
Q

Looking at the body from the side, which four body landmarks align vertically in standard Tadasana or Sirsasana alignment?

A

ankles
hips
shoulder
ear

162
Q

Describe the two thoracic wheels and pelvic wheel.

A

Upper Thoracic: Lift the sternum AND draw the shoulder blades into the back
Lower Thoracic Wheel: Lift the back ribs AND soften the front ribs
Pelvic Wheel: Lift the frontal hip points and release the tailbone down to back of heels

163
Q

What are the two main hip extensor muscles?

A

Glutius Maximus and Hamstring

164
Q

What is the correct sequence of actions that safely instruct how to tilt the head to look up in upward facing dog?

A

Draw the thoracic spine forward
Lift the top chest
Tilt the head back slightly

165
Q

Which areas of the body are at risk if we repeatedly sit in Dandasana and forward bends w/out proper support under the hips and w/out proper actions in the body?

A

hamstrings, si joint, lower back

166
Q

In bent leg poses, where is the weight shifted to and why?

A

heel, protect the knee joint, activate hamstring

167
Q

In straight leg poses, where is the weight shifted to and why?

A

ball of the foot, offset tendency to hyperextend

168
Q

For straight leg poses, what asana point would you teach to emphasize external rotation of the thigh?

A

Wrap the front buttock under

169
Q

What is the neutral curvature of the thoracic spine?

It curves which way toward the sternum?

A

kyphotic

back (posteriorly)

170
Q

Four joints make up the shoulder girdle, which TWO are we focused on?

A

Gleno-humeral (shoulder joint) and Scapulo-thoracic

171
Q

Define carrying angle and which angle is best to view a student in AMS for excessive carrying angle?
What action can you queue for excessive carrying angle?

A

When your arms are held out at your sides and your palms are facing forward, your forearm and hands should normally point about 5 to 15 degrees away from your body. This is the normal “carrying angle” of the elbow. This angle allows your forearms to clear your hips when you swing your arms, such as during walking or other activities. It is also important when carrying objects.

Observe from the side - action is “lift the forearms”

172
Q

Which is a true joint - ulna and wrist or radius and wrist?

A

radius and wrist

173
Q

Which movements of the gleno-humeral joint occur in Salamba Sarvangasana?

A

Extension and external rotation

Test class - import csv (21 decks)

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