Course pack exam

Question 1

Yoga in Sanskrit

Answer 1

yoke or union.

Question 2

Yoga traditional goal (spiritual)

Answer 2

yoga is a method for joining the individual self with the Divine, Universal Spirit, or Cosmic Consciousness
physical and mental exercises are designed to help achieve this goal, also called self-transcendence or enlightenment

Question 3

what do the physical exercises achieve

Answer 3

On the physical level, yoga postures, called asanas, are designed to tone, strengthen, and align the body. These postures are performed to make the spine supple and healthy and to promote blood flow to all the organs, glands, and tissues, keeping all the bodily systems healthy

Question 4

what do the physical “mental” achieve (3)

Answer 4

On the mental level, yoga uses breathing techniques (pranayama) and meditation (dyana) to quiet, clarify, and discipline the mind. However, experts are quick to point out that yoga is not a religion, but a way of living with health and peace of mind as its aims.

Question 5

3 major components of Yoga:

Answer 5

Pranayama (breathing) , Asana (posture) and Dyana (meditation).

Question 6

history of yoga

Answer 6

Yoga originated in ancient India and is one of the longest surviving philosophical systems in the world. Some scholars have estimated that yoga is as old as 5,000 years; artifacts detailing yoga postures have been found in India from over 3000 B.C1.

Yoga was first brought to the United States in the late 1800s when Swami Vivekananda, an Indian teacher and yogi, presented a lecture on meditation in Chicago.

Yoga slowly began gaining followers and flourished during the 1960s when there was a surge of interest in Eastern philosophy.

2day, yoga is thriving, and it has become easy to find teachers and practitioners throughout America. Yoga stretches are used by physical therapists and professional sports teams, and the benefits of yoga are also being touted by movie stars. Many prestigious schools of medicine have studied and introduced yoga techniques as proven therapies for illness and stress

Question 7

how many types of yoga

Answer 7

Classical yoga is separated into eight limbs, each a part of the complete system for mental, physical and spiritual well-being. Four of the limbs deal with mental and physical exercises designed to bring the mind in tune with the body. The other four deal with different stages of meditation.
here is no consensus from the literature about how many types and roots of yoga there are. However, commonly speaking, there are six major types of yoga, all with the same goals of health and harmony but with varying techniques:

Question 8

6 types of yoga

Answer 8

- Hatha Yoga
• Raja yoga 
• Karma yoga 
• Bhakti yoga 
• Jnana yoga
• Tantra yoga

Question 9

Hatha Yoga

Answer 9

(yoga of postures) is the most commonly practiced branch of yoga in the United States, and it is a highly developed system of nearly 200 physical postures, movements and breathing techniques designed to tune the body to its optimal health

Question 10

Hatha Yoga most important parts

Answer 10

he yoga philosophy believes the breath to be the most important facet of health, as the breath is the largest source of prana, or life force, and hatha yoga utilizes pranayama, which literally means the science or control of breathing. Hatha yoga was originally developed as a system to make the body strong and healthy enough to enable mental awareness and spiritual enlightenment.

Question 11

Schools of Hatha yoga (named)

Answer 11

There are several different schools of hatha yoga; the two most
prevalent are Iyengar and Ashtanga yoga (other variations
include Kripalu, Yin, Integral, Viniyoga, Hidden Language, and
Bikram yoga, to name a few)

Question 12

Hatha yoga (Iyengar yoga) what focus and what useful

Answer 12

Iyengar yoga puts strict emphasis
on form and alignment, and uses traditional hatha yoga
techniques in new manners and sequences. Iyengar yoga can
be good for physical therapy because it allows the use of props
like straps and blocks to make it easier for some people to get
into the yoga postures

Question 13

Hatha yoga (Ashtanga yoga)

Answer 13

Ashtanga yoga can be a more vigorous
routine, using a flowing and dance-like sequence of Hatha
postures to generate body heat, which purifies the body through
sweating and deep breathing.

Question 14

Hatha yoga (Kripalu and
Yin yoga) goals general and individual

Answer 14

On the other hand, Kripalu and
Yin yoga are ‘softer’ type of yoga. In both of these, yoga
postures are held for a longer time. Yin targets connective tissues, such as fascia, joints and ligaments, done in a restorative way. Kripalu is also called the Yoga of Consciousness, which is a gentle and interoceptive practice, which ultimate goal is to eventually let the body’s wisdom lead the sequence of postures done, in a meditative state.

Question 15

Raja yoga

Answer 15

Raja yoga strives to bring about mental clarity and discipline through meditation, simplicity, and nonattachment to worldly things and desires.

Question 16

Karma yoga

Answer 16

Karma yoga emphasizes charity, service to others, nonaggression and non- harming as means to awareness and peace.

Question 17

Bhakti yoga

Answer 17

Bhakti yoga is the path of devotion and love of God, or Universal Spirit.

Question 18

• Jnana yoga

Answer 18

• Jnana yoga is the practice and development of knowledge and wisdom.

Question 19

• Tantra yoga

Answer 19

• Tantra yoga is the path of self-awareness through religious rituals, including
awareness of sexuality as sacred and vital.

Question 20

Specific physical benefits Hatha Yoga

Answer 20

specific physical benefits include improved balance, strength, flexibility, energy level, and sleep; improved spinal disc health, and positive impact on healing or managing pain and injury in general.

Question 21

Specific spiritual/emotional benefits Hatha Yoga

Answer 21

Moreover, yoga has been shown to reduce anxiety and stress, as well as improve mindfulness, executive function, mood, emotional state, self-compassion, happiness, and overall mental health.

Question 22

Specific social benefits Hatha Yoga

Answer 22

Relational benefits include increased compassion and generally improved interpersonal relationships. Spiritual impacts of practice include spiritual well-being.

Question 23

True or False yoga can provide the same benefits as any well-designed exercise program

Answer 23

Yoga can also provide the same benefits as any well-designed exercise program, increasing general health and stamina, reducing stress, and improving those conditions brought about by sedentary lifestyles. Yoga has the added advantage of being a low-impact activity that uses only gravity as resistance, which makes it an excellent physical therapy routine. Certain yoga postures can be safely used to strengthen and balance all parts of the body

Question 24

is yoga ever a good things to add to part of a medical treatment ?

Answer 24

Yoga has been used to alleviate problems associated with high blood pressure, high cholesterol, migraine headaches, asthma, shallow breathing, backaches, constipation, diabetes, menopause, multiple sclerosis, varicose veins, carpal tunnel syndrome, and many chronic illnesses1. It also has been studied and approved for its ability to promote relaxation and reduce stress.

Question 25

Meditation definition

Answer 25

Meditation can be defined as a form of mental training that aims to improve an individual's core psychological capacities, such as attentional and emotional self-regulation

Question 26

what practices are encompassed within meditation (5)

Answer 26

Meditation encompasses a family of complex practices that include mindfulness meditation, mantra meditation, yoga, tai chi and chi gong.

Question 27

mindfulness meditation description

Answer 27

Of these practices, mindfulness meditation--often described as nonjudgmental attention to present-moment experiences has received the most attention in neuroscience research over the past two decades.

Question 28

Mindfulness meditation requires

Answer 28

Mindfulness meditation requires both the regulation of attention (in order to maintain the focus on immediate experiences, such as thoughts, emotions, body posture and sensations) and the ability to approach one's experiences with openness and acceptance.

Question 29

mindfulness meditation components

Answer 29

It has been suggested that mindfulness meditation includes at least three components that interact closely to constitute a process of enhanced self-regulation: enhanced attention control, improved emotion regulation and altered self-awareness (diminished self-referential processing and enhanced body awareness)

Question 30

can meditation have an effect on brain activity

Answer 30

Research has been done using neuro imaging during and after meditation. The findings showed that meditation can change brain activity. Over time, change in brain structure can also happen through what is called brain plasticity. This means that you can end up with a brain that is conducive to the benefits and the practices that come along with yoga and meditation.

Question 31

Mantra Sanskrit

Answer 31

A mantra is a Sanskrit word that refers to sounds

Question 32

Mantra descript straigh up and spiritually

Answer 32

It is said to be an instrument of the mind, a powerful sound or vibration that one can use to manage one’s mind and inner life.10 It can be syllables, words or groups of words, which are repeated a number of times. Mantra is a special form of poetry which is said to be the phonetic manifestation of the Supreme Being or the Divine. This sound composed of certain phonemes and words arranged in a definite sequence is said to bring vibrations that act on our centers of consciousness and bring about their effect on the various levels of mind and body.

Question 33

When use Mantra

Answer 33

here’s no right or wrong way to use mantra, although they are most often used during meditation, either repeated and listened to, most of the time chanted. Mantra can lower stress level and increase awareness and concentration

Question 34

How Mantra work?

Answer 34

One explanation is that if someone is repeating a mantra in their head or out loud, it occupies their awareness and prevents it from drifting off in other directions.

Question 35

Most common mantra in yoga

Answer 35

The ancient sages identified “Om” (or aum) as the most elemental sound, representing the infinite universal consciousness. For thousands of years, people have used this mantra to expand their awareness of the divine

Question 36

Meditation & breathing technics physical benefits

Answer 36

- reducing stress- related conditions - could have the opposite effect of stress, reducing blood pressure and other indicators - general health - first step before medication for borderline hypertension cases - lowering serum cholesterol

Question 37

most powerful tool to bring their stress response down

Answer 37

Breath is the most powerful tool that everyone has within their reach to bring their stress response under their control

Question 38

most direct/ accessible way to breathing

Answer 38

The most direct way to doing that is by taking fewer breaths within a period of time and try to feel your lungs and expand their volume with every single breath. Trying to increase this, from one breath to the next.

Question 39

physical benefits breathing (other than living)

Answer 39

- reduce blood pressure by controlling breathing. Blood pressure is governed by the sympathetic nervous system, which is a messenger of the stress response. - helps stay in moment long poses = Breathing, plus the effort of regulating thoughts, both enhance the parasympathetic nervous system signals and bring the sympathetic nervous system signals down. - increase lung capacity

Question 40

is yoga helpful to college students

Answer 40

Many systematic reviews and different studies on effects on yoga for stress management in college students revealed positive effects of yoga (as a mind- body intervention) on stress reduction in college students.

Question 41

Yoga benefits college students

Answer 41

- enhancing stress management, and wellness - Pranayama training decreases sympathetic activity, resulting in mental relaxation and decreased autonomic arousal thereby, decreasing force fluctuations during isometric contraction = may increase control and stability when performing a muscle contraction. - leading to relaxation dispositions such as physical relaxation, mental quiet, at ease/peace, rested and refreshed, strength and awareness and joy and reduces sleepiness, somatic stress, worry and negative emotion at a dispositional level. - play an important role in enhancing emotional sensitivity, sustained attention, mental performance, and balance personality trait among students, thus paving the way for their academic excellence. Yoga also reduces perceived stress and negative effects in college students thereby improving psychological well-being in them.

Question 42

yoga benefits sports

Answer 42

- Because of its multifaceted emphasis, yoga is a highly structured activity that mimics critical aspects of athletic performance including balance, flexibility, muscular strength, muscle endurance, and movement efficiency (coordination) - For instance, following weeks of practice, joints comprising movement in their kinetic chains may be optimized through increased alignment, increased range of motion, and a greater muscle fiber recruitment. - help to improve and balance muscle growth,

Question 43

example sport better yoga

Answer 43

or instance, successful soccer players must continually move their body in one of a variety of different directions while simultaneously maintaining the balance and extend joints beyond a normal range of motion. Similarly, an evolved yoga session maximizes the balance and joint range of motion by consciously transitioning the body through a series of constraining positions as fluidly and efficiently as possible. Yoga can also help to improve and balance muscle growth, especially in athletes performing sport resulting asymmetric muscle development such as tennis, badminton or golf.

Question 44

what is PMS

Answer 44

Premenstrual syndrome (PMS) is a common disorder in menstruating females. Women with PMS often report cyclical symptoms that are both psychological, such as irritability, and physical, such as headaches and back pain. Up to 80% of females experience at least one premenstrual symptom during their menstrual cycle

Question 45

PMS + Yoga

Answer 45

growing body of evidence indicates that yoga benefits physical and mental health by downregulating the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system, and yoga has become an increasingly popular form of Complementary and Alternative Medicine (CAM) among people with pain ``` decreased prevalence of four physical symptoms, including -abdominal swelling, -breast tenderness, -abdominal cramps, -cold sweats. - positive effects on brainwave activity, and alpha brain waves are associated with states of peace, relaxation, creativity, mood elevation, and the release of serotonin; ```

Question 46

good yoga poses for menstrual cramps and co

Answer 46

yoga poses (such as cobra, cat/cow, plank, downward facing dog and fish poses) reduce the severity and duration of primary dysmenorrhea, and are a safe and simple treatment for primary dysmenorrhea The idea behind performing these postures is simply to create light and smooth movement (fold, compress, twist, etc.) in the lower back and abdominal region, which can increase blood flow. These findings indicate that yoga exercise can improve menstrual pain.

Question 47

Adverse effects yoga

Answer 47

- basilar artery occlusion 2 months after adopting unusual neck postures during Yoga practice - possibility injury especially old peeps w/mobility issues - harms caused by misalignment include fracture, strain and sprain, joint dislocation, bone spurs, sciatic nerve damage, stroke.

Question 48

modern father of yoga. did whats

Answer 48

The Yoga Sutras were written by a man named Patanjali, who lived somewhere between the second and fourth century BC2.

Question 49

Yoga Sutras

Answer 49

The Yoga Sutras, a foundational text of yoga philosophy, contain 196 sutras (verses); which offer guidelines to attain wisdom and self-realization through yoga.

Question 50

What are the Sutras comparable to in the modern-day reality

Answer 50

Many ideas of Patanjali Yoga sutras are parallel to and resemble the concepts of psychology. The mind or chitta as described in Patanjali Yoga sutras is said to be comprised of the conscious, subconscious and the unconscious.

Question 51

Content of Sutras

Answer 51

- yogic theory of perception. - concept of conscious and subconscious - pain

Question 52

yogic theory of perception in sustras

Answer 52

Yoga sutras explain the yogic theory of perception. According to this, even though the object is one, it is perceived differently at different times by different people depending on the difference in mental conditions. This difference in perception makes the object capable of inducing pleasure and pain and suffering. Once the perception is cleansed of one's mental modifications, external events fail to evoke pain and suffering in the individual. This is similar to the principle of cognitive behavior therapy

Question 53

Subconscious and consicous in Sutras

Answer 53

It holds the concept of conscious and subconscious memory. Conscious memory involves the recollection of things already experienced. This is different from subconscious memory that refers to the memory that one does not consciously remember.

Question 54

pain in Sutras definition and three types

Answer 54

It also discusses pain and its cause. They explain that pain is not in the present but is rooted in the past. Klesha (means ‘poison’ in Sanskrit, refers to negative mental state) is the agony that is present in our very being. According to them, everyone feels pain but everyone is not aware of it. Pain is thought to be at the bottom of everything and Patanjali also talks of three different types of pain. The first pain is change, life changes to death. The second is acute anxiety, achievement, success, and love give rise to anxiety at some time or the other. The third pain is habit; we become used to things and are then afraid of losing them.

Question 55

Goal order yoga routine

Answer 55

A typical hatha yoga routine consists of a sequence of physical poses, or asanas, and the sequence is designed to work all parts of the body, with particular emphasis on making the spine supple and healthy and increasing circulation1

Question 56

do poses matter in the order of a routine (the answer is obvious)

Answer 56

Hatha yoga asanas utilize three basic movements: forward bends, backward bends, and twisting motions. Each asana is named for a common thing it resembles, like the sun salutation, cobra, locust, plough, bow, eagle, tree, and the head to knee pose, to name a few. Each pose has steps for entering and exiting it, and each posture requires proper form and alignment. A pose is held for some time, depending on its level of difficulty and one's strength and stamina, and the practitioner is also usually aware of when to inhale and exhale at certain points in each posture, as breathing properly is another fundamental aspect of yoga. Breathing should be deep and through the nose (both inhale and exhale). Mental concentration in each position is also very important, which improves awareness, poise and posture. During a yoga routine there is often one (or many) position(s) in which to perform meditation, especially if deep relaxation is one of the goals of the sequence.

Question 57

yoga routine order

Answer 57

1. Seated or floor relaxation/meditation 2. Initial warming 3. Hip openers and standing asanas 4. Coreposes 5. Arm balances (can be omitted) 6. Backbends and forward bends 7. Inversions 8. Twists 9. Savasana

Question 58

example purpose routine

Answer 58

Want to feel grounded? Include asanas that are very stable (eg: warrior) and others that will work on your balance toward the end (eg: tree pose) - Want to feel energize? Include dynamic and challenging asanas. Make sure there is a progression from one asana to the other. - Want it to feel like a workout? Make it flow quickly or stay for a long time in the challenging asanas - Want a bedtime routine? Smooth practice, easy asanas, especially toward the end - Want a relieve from back problems? Include smooth backbend, deep core contractions, etc - Etc....