Final Study guide

Question 1

1. Explain why standing poses are taught to beginning students first?

Answer 1

they are the beginning of the corrective work to restore functional alignment and maintain the health of the skeletal system. Pg. 52 C

Question 2

2. List 3 standing poses with instructions you would teach to a beginning students

Answer 2

Uttanasana, Prasarita Padottanasana, and Parsvottanasana press the mounds of the big toes down. Lift the muscles above the knees up. Extend through the sides of the waist. Press the hands down as you draw the shoulder blades in, lift the sides of the chest up and move the top of the shoulders away from the ears.

Question 3

3. Explain why teaching Yoga Asana both an art and science.

Answer 3

an art in that it requires creativity and imagination to inspire students to explore and experience the asanas at a deeper level. It is a science in that it requires clear and concise instructions for students to build strength, flexibility and body awareness to experience the promise of yoga practice. Pg.67

Question 4

4. List five (5) elements of a good Yoga Teacher.

Answer 4

1)knowledgeable of material taught. 2)must know the subject matter or “raw material”. 3) identifies and understands the different classes of asana. 4)know effects of each pose. 5)must know what the possible impact will be in order to organize meaningful, progressive lessons.

Question 5

Name eleven (11) classes of Asana. Explain the importance and benefits of each Asana classes. Give their English and Sanskrit names.

Answer 5

i) Standing poses (Utthistha Sthiti): Importance: corrective work to start to restore functional alignment and maintain the health of the skeletal system. Benefits: builds strength, flexibility, body awareness, and confidence.
ii) Seated Poses (Upavistha Sthiti): Importance: when sitting erect the mind stays alert. Benefits: feedback from body tells mind what defects to correct in the posture.
iii) Forward Extension poses (Paschima Pratana Sthiti): Importance: allows nerves to recuperate, flow of energy. Benefits: helps breathing and internal organs.
iv) Twisting Poses/Lateral extension (Parivrtta Sthiti): Importance: teaches alignment and healthy spine and inner body awareness. Benefits: loosens spine, blood, and nerve flow.
v) Inverted poses (Viparita Sthiti): Imp.: reverses negative effects done by gravity. Bene: Prevents stagnation of circulation and sagging organs.
vi) Abdominal Contractions poses/ Core Strength (Udara Akunchasana Sthiti): Importance: Utilize entire body as a weight and counterweight. Benefits: Improve core strength and responsiveness for changing movement demands.
vii) Backward Extension Poses (Purva Pratana Sthiti): Importance: delays mental and physiological aging. Benefits: Prevents future back problems and manage current back pains.
viii) Hand Balancing (?): Importance: leads to controlled stretch and contraction. Benefits: learn to bear body weight enhances strength, agility, and movement skills.
ix) Salute to the Sun (Surya Namaskar): Importance: breath coordinated with motion. Benefits: Cardiovascular endurance, strength, and flexibility.
x) Restorative poses (Visranta Karala Sthiti): Importance: recovery and recuperation. Benefit: develops sense of movement on inside out.
xi) Corpse Pose (Savasana): Importance: opportunity to absorb at deeper level the changes that come with yoga practice. Benefits: Recuperation.

Question 6

How do teachers of yoga develop a mature understanding of the mechanics of each poses? Explain why.

Answer 6

through the combination of observation, movement, and action. They need to be able to transmit this knowledge to their students. Pg.67

Question 7

List four (4) significant factors beginning students lack.

Answer 7

strength, flexibility, body awareness, and coordination. (pg.56)

Question 8

As a teacher of Yoga, what do you need to introduce in a beginning class?

Answer 8

body placement, use of props, Sanskrit names of poses, and must develop an ability to concentrate at a deeper level. (pg.56)

Question 9

Identify the difference between a beginning student, intermediate student and advance student.

Answer 9

9) The difference between a beginning student from an intermediate student is that beginning students lack strength, flexibility, body awareness, and coordination. The difference between an intermediate student and an advanced student is that an intermediate student has an understanding of the principles of alignment and be able to apply these in the postures that are known. Advanced students have a shift in mind and emotions (pg.57)

Question 10

What is sequencing?

Answer 10

how the poses are ordered. (pg.59)

Question 11

Explain the importance of sequencing.

Answer 11

it helps balance a practice and adjust to a specific group of students. (Pg.59)

Question 12

What are the three (3) basic sections of a sequence? Explain each sections.

Answer 12

Warm-up (prepares the body and mind for movement (standing poses)), the lesson/class focus (based on a determination of what the students need to learn), and the cool down, this is meant to decrease the flow of blood to the working muscles, decrease respiration, and heart rate, stretch the muscles that were utilized to reduce muscle soreness and begin to quiet the mind (pg.60).

Question 13

What is Savasana? Explain in details how Savasana is performed.

Answer 13

Savasana is corpse pose, it means relaxation, and therefore recuperation, how to get in: start lying on one’s back. The legs are straight, and arms are straight slightly away from the body, palms up. Release the leg from the hip socket allowing the feet to go out to the sides, release the arms from the shoulder sockets. Bring the back of ribs onto the floor. Bring the outer shoulders down onto the floor. Move the top of the shoulders away from the ears. Soften the abdomen, neck, face, and tongue. Softly close the eyes and bring the focus internally to the breath. Pg.55 (Carlyn)

Question 14

List five (5) guidelines in developing a beginning class sequence. What two (2) lessons do these five (5) guidelines can teach?

Answer 14

•	What do i want to teach?
•	How do i get the student ready for what i want to teach?
•	What do the students want to learn?
•	What do the students need to learn?
•	What do i want the students to learn? Pg. 62 (Carlyn)
Lessons can be:
•	Teach a specific pose.
•	Teach a specific alignment principle.

Question 15

What commitment do yoga teachers need to make? Explain why.

Answer 15

to practice daily at home, attend group classes, and workshops. There is a maturity that begins to grow when there is a fruitful home practice. (pg. 65)

Question 16

Why do prospective teachers need group classes?

Answer 16

they learn new pose names and learn the techniques and methods for practicing these poses for optimal effect. It is important to help guide students and prospective teachers in their development. (pg.65)

Question 17

Why is home practice essential?

Answer 17

it builds maturity and through it one gets the opportunity to explore principles of movement and the techniques learned in class. There is freedom in a home practice that allows the students to explore their own individual rhythm as well as to dive into what will expand their personal growth in yoga. for teachers it affords the ability to express ideas and concepts from their own experience. Home practice becomes the foundation for authentic teaching. Pg.65

Question 18

Explain the key to starting a home practice. List your sample home practice.

Answer 18

start simple do a few poses and gradually add on, do not overwhelm with too many poses. Pg.65 Should include: Asana, Pranayama, and Dhyana (meditation). Should be: consistent, challenging, and stable. Should: encourage growth and reach beyond perceived limitations.

Question 19

List five (5) basic action in Tadasana. What does these actions teach students?

Answer 19

a) Spread well through the mounds of the toes
b) Press the big toe mounds down
c) Press down through the center of the heels
d) Tighten the muscles above the knees
e) Top of the buttocks down.
these actions teach students a strong foundation

Question 20

What actions are repeated in Tadasana, Utthita Trikonasana, Utthita Parsvakonasana, Verabhadrasana II and Verabhadrasana I?

Answer 20

a) Spread well through the mounds of the toes
b) Press the big toe mounds down
c) Press down through the center of the heels
d) Tighten the muscles above the knees
e) Extend through the sides of the waist
f) Draw the shoulderblades in
g) Lift the sides of the chest up
h) Move the tops of the shoulders down away from the ears
i) Reach out through the fingertips

Question 21

List ten (10) basic instructions relating to the foundation for each poses. Remember to include getting in the pose before beginning your 10 instructions and coming out of the pose. Utthita Trikonasana
Utthita Parsvakonasana
Verabhadrasana II

Answer 21

a) Utthita Trikonasana: To get in: jump or step the feet wide apart (Utthita Hasta Padasana). Turn the right foot in the left foot out. press into the outter edge of the left heel, on an exhale bring the right hand to a brick or to clasp the right ankle.
i) Press down through the outside of the left heel
ii) Spread well through the mounds of the right foot
iii) Press the right big toe mound down
iv) Turn the right leg at the center of the thigh (so the knee lines up with the center of the right foot)
v) Tighten the muscles above the knees
vi) Lift up through the front of the thighs
vii) Top of the left thigh back
viii) Outer right hip cuts back
ix) Move the tailbone in
x) The right hand clasps the right ankle
To get out: press the back leg heel down and on an inhale pull with the left arm to come up. Turn the feet to be parallel and jump or step into Tadasana.
b) Utthita Parsvakonasana: Get in: from Tadasana jump or step the feet wide apart (Utthita Hasta Padasana), turn the feet to the right side (parsva Hasta Padasana), press into the outer edge of the left heel, on an exhale bend the right leg and bring the hand to the floor on the outside of the ankle. Turn the left arm from the shoulder socket, extend the arm overhead.
i) Press down through the outside of the left heel
ii) Lift the left inner left groin up
iii) Top of the left thigh back
iv) Press the right heel down
v) Take the right knee back into the right arm.
vi) Extend from the left buttock to the left heel
vii) Right buttock down
viii) Press the right hand down
ix) Press the right leg into the right arm
x) Extend from the right elbow to the right wrist
Get out: press into the outer edge of the left heel pull with the left arm to lift the torso up right and straighten the right leg. Turn the feet to be parallel and jump the feet together.
c) Verabhadrasana II: get in: from Tadasana jump the feet wide apart and extend the arms out to the side. Turn the feet to the right side, press into the outer edge of the left heel on an exhale bend the right leg.
i) Press down through the outside of the left heel
ii) Spread well through the mounds of the right foot
iii) Press the right heel down
iv) Press the right big toe mound down
v) Take the right knee towards the little toe side of the right foot
vi) Knee is over the heel
vii) Bend the leg to a 90 degree angle
viii) Tighten the muscles above the left knee
ix) Top of the left thigh back
x) Top of the buttocks down
Get out: press into the outer edge of the left heel straighten the right leg. Turn the feet to parallel and jump or step them together to Tadasana.

Question 22

What common instruction do you give in teaching balancing poses? Explain

Answer 22

balance even on standing leg foot. Lift the front of the thigh up, waist is long, and chest is lifted.

Question 23

What two (2) modifications would you give a student that complained of shoulder pain with the arms overhead in Virabhradrasana 1?

Answer 23

Leave arms on hips or Vimnasana

Question 24

What two (2) modifications would you give a student that complained of low back pain in Virabhradrasana 1?

Answer 24

Keep the front leg straight and leave hands on the hips.

Question 25

``` What are the shapes of these poses: • Vrksasana • Parsva Hasta Padasana • Virabhadrasana 1 • Virabhadrasana 2 • Utthita Trikonasana • Utthita Parsvakonasana • Parsvottanasana • Dandasana ```

Answer 25

a) Vrksasana: A standing balancing pose with one leg bent the other straight, arms are straight overhead. b) Parsva Hasta Padasana A standing pose with the legs and arms straight. c) Virabhadrasana I: A standing revolved pose with one leg bent the other straight. Arms are straight overhead. d) Virabhadrasana II: A standing pose with one leg bent the other straight. The arms are straight. e) Utthita Trikonasana: a standing pose with the legs and arms straight. f) Utthita Parsvakonasana: A standing pose with one leg bent the other is straight arms are straight. g) Parsvottanasana: A standing revolved forward bending pose. The legs are straight. h) Dandasana: A seated pose with the legs and arms straight.

Question 26

``` Give the English name of the following poses. • Tadasana • Gomukasana • Vrksasana • Utkatasana • Utthitta Trikonasana • Utthita Parsvakonasana • Ardha Chandrasana • Virabhadrasana II • Prasarita Padottanasana • Parsvottanasana • Uttanasana • Padangusthasana • Adho Mukha Svanasana • Virasana • Malasana • Paringhasana ```

Answer 26

a) Tadasana: Mountain pose b) Gomukasana: Cow face pose c) Vrksasana: Tree Pose d) Utthita Trikonasana: Extended Triangle Pose e) Utthita Parsvakonasana: Extended Side Angle pose f) Ardha Chandrasana: Half Moon pose g) Virabhadrasana II: Hero Friend Pose h) Prasarita Padottansana: Widest Foot Intense Stretch Pose i) Parsvottanasana: Side Intense Stretch Pose j) Uttanasana: Intense Stretch Pose k) Padangusthasana: Foot Big-Toe Pose l) Adho Mukha Svanasana: Downward Face Dog Pose m) Virasana: Hero Pose n) Malasana: Garland Pose o) Paringhasana: Gate Latch Pose

Question 27

``` give the effects of practicing these poses. Tadasana • Gomukasana • Vrksasana • Utkatasana • Utthitta Trikonasana • Utthita Parsvakonasana • Ardha Chandrasana • Virabhadrasana II • Prasarita Padottanasana • Parsvottanasana • Uttanasana • Padangusthasana • Adho Mukha Svanasana • Virasana • Malasana • Paringhasana ```

Answer 27

a) Tadasana: one feels light in body and the mind acquires agility. Pg.62 loy b) Gomukasana: back becomes erect. The shoulder joints move freely and the latissimus dorsi are fully extended. p.116 c) Vrksasana: tones the leg muscles and gives one a sense of balance and poise. Pg.62 loy d) Utthita Trikonasana: it relieves backaches and neck sprains, strengthens the ankles and develops the chest. P.64 LOY e) Utthita Parsvakonasana: it corrects defects in the calves and thighs, develops the chest and reduces fat round the waist and relieves sciatic and arthritic pains. P.67 loy f) Ardha Chandrasana: beneficial for those whose legs are damaged or infected. It tones the lower region of the spine and the nerves connected with the muscles and it strengthens the knees. Cures gastric troubles. P.76 loy g) Virabhadrasana II: it relieves cramp in the calf and thigh muscles, brings elasticity to the leg and back muscles and also tones the abdominal organs. P.73 loy h) Prasarita Padottansana: increases digestive powers, better flexibility and helps to reduce body weight. P.85 loy i) Parsvottanasana: relieves stiffness in the legs and hip muscles and makes the hip joints and spine elastic. The wrists move freely and any stiffness there disappears. The posture also corrects round and drooping shoulders. P.80 loy j) Uttanasana: cures stomach pains and tones the liver, the spleen and the kidneys. Relieves stomach pain during menstrual periods. The spinal nerves are rejuvenated. Any depression found in the mind is removed. Soothes the brain cells, one feels calm and cool, eyes start to glow, and the mind feels at peace. p.92 k) Padangusthasana: makes leg muscles more powerful and the balance gives one steadiness and poise. p. 78 l) Adho Mukha Svanasana: removes fatigue and brings back the lost energy. Relieves pain and stiffness in the heels and helps soften calcaneal spurs. Strengthens the ankles and makes the legs shapely. Eradicates stifnness in the shoulderbaldes, and arthrithis of the shoulder joints. Strengthens the abdominal muscles. Rejuvenates the brain cells and invigorates the brain. P.111 m) Virasana: cures rheumatic pains in the knees and goat. Good for flat feet. Stretches the ankles, the feet, and forms proper arches. Heel pain and calcaneal spurs will get relief and spurs will gradually disappear. Relieves heaviness in the stomach. P.123 n) Malasana: tones the abdominal organs and relieves backache. P.266 o) Paringhasana: stretches the pelvic region, conditions the abdominal muscles and organs in condition and the skin round the abdomen will not sag but remain healthy. Help people with stiff backs. P.87 loy

Question 28

What is the first instruction you would give in Tadasana?

Answer 28

bring the big toes together and spread well through the mounds of the toes.

Question 29

How do you align the lower body in Utthita Hasta Padasana?

Answer 29

extend the arms straight out to either side and make sure the ankles are under the wrists. Feet are parallel to each other legs are straight, move the top of the thighs back.

Question 30

What two instructions do you give in Parsva Hasta Padasana to align the front knee?

Answer 30

slightly bend the front leg to feel the hip socket deepen and then straighten the leg retaining the depth of the hip. Turn the inner front thigh out so that the knee is in line with the foot.

Question 31

What instruction do you give for the waist in Utthita Trikonasana?

Answer 31

extend evenly through the sides of the waist. Pg.75

Question 32

``` Give the phases of teaching for the following poses. • Virabhadrasana 1 • Ardha Chandrasana • Paringhasana • Parsvottanasana • Prasarita Padottanasana • Gomukhasana (arms only) ```

Answer 32

a) Vira I: i) Prep for revolved asana ii) Hands on hips iii) Vimnasana iv) Arms overhead—full pose b) Ardha Chandrasana: i) Utthita Trikonasana ii) Wall behind iii) bricks iv) Pose w/ hands on hips v) fingertips to the ceiling c) Paringhasana: i) Leg bent ii) Hand on hip iii) Arms extended iv) Touch & go d) Parsvottanasana: i) Prep for revolved asana ii) Concave back—bricks & chair iii) Touch & go iv) Paschima Namaskarasana hands e) Prasarita Padottanasana: i) Wall ii) Chair iii) bricks iv) Concave back v) Head down f) Gomukhasana (arms only): i) Top arm only ii) Bottom arm only iii) Belt iv) Full clasp

Question 33

``` What modification do you give to students with rounded backs in the following poses. • Prasaritta Padottanasana • Uttanasana • Parsvottanasana • Dandasana ```

Answer 33

a) Prasarita Padotanasana: Bricks, chairs, and wall b) Uttanasana: Bricks, wall and chairs c) Parsvottanasana: Bricks and chairs d) Dandasana: Bricks and more blankets

Question 34

What instruction do to you give to broaden the chest?

Answer 34

extend through the fingertips, lift the sides of the chest up, draw the shoulder blades in, move the top of the shoulders away from the ears.

Question 35

What 13 sequence of poses are in Surya Namaskara?

Answer 35

a) Samasthiti b) Namaskaraasana c) Urdvha Hastasana d) Uttanasana e) Adho Mukha Svanasana f) Urdvha Mukha Svanasana g) Chaturanga Dandasana h) Urdvha Mukha Svanasana i) Adho Mukha Svanasana j) Uttanasana k) Urdvha Hastasana or Urdvha Namaskarasana l) Namaskarasana m) Samasthiti

Question 36

What sequence of poses are given when a student is on her menstrual cycle?

Answer 36

a) Upavistha Konasana-sitting upright with support of the wall. 5 minutes b) Baddha Konasana-sitting upright with wall or chair support. 5 minutes. c) Supta Swastikasana. 5 minutes. d) Supta Baddha Konasana, with belt around sacrum and feet. 5 minutes. e) Swastikasana with supported forward bend. 2-3 minutes each side. f) Virasana with supported forward bend. 2-3 minutes. g) Janusirsasana- three times on each side, with support for the head. 2-3 minutes each side. h) Upavistha Konasana forward, with support. 2-3 minutes. i) Upa Vistha Konasana to the side, with support. 2-3 minutes each side. j) Cross Bolsters with belt around legs at wall, 10 minutes.. k) Or Viparita Dandasana bench, 10 minutes l) Setu Bandha Sarvangasana on bench or bolster, with belt for legs and support for feet. 10-15 minutes. m) Savasana

Question 37

What instruction do you give to bring the arm over head in Utthita Parsvakonasana?

Answer 37

turn the arm from the shoulder socket and extend the arm straight overhead.