Review from Book

Question 1

What are the four main paths of yoga? Briefly describe each.

Answer 1

Raja- royal/8 limbed/ashtanga, Based on yoga sutras, our perception of the divine is obscured by disturbances of the mind
Bhakti yoga- path of devotion, belief in the power of love, practiced through prayer, ritual singing and chanting
Karma Yoga- the path of action, selfless devotion, right attitude, right motive, serve, discipline
Jnana Yoga-the path of knowledge/wisdom, dissolve illusion of separation, find divine within

Question 2

Raja Yoga

Answer 2

royal/8 limbed/ashtanga, Based on yoga sutras, our perception of the divine is obscured by disturbances of the mind

Question 3

Bhakti Yoga

Answer 3

path of devotion, belief in the power of love, practiced through prayer, ritual singing and chanting

Question 4

Karma Yoga

Answer 4

the path of action, selfless devotion, right attitude, right motive, serve, discipline

Question 5

Jnana Yoga

Answer 5

the path of knowledge/wisdom, dissolve illusion of separation, find divine within

Question 6

What are the 8 limbs of yoga

Answer 6

Yamas
Niyamas
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi

Question 7

Yamas

Answer 7

Helps us know our true nature. Purifies and contributes to the health and happiness of society. (Don’t do’s)

Question 8

Niyamas

Answer 8

practices of personal observance

the way we relate to ourselves- internal realm (Do’s)

Question 9

Asana

Answer 9

practice of physical postures to establish sthira (stability) and sukha (comfort)

Question 10

Pranayama

Answer 10

control of energy/life force through the breath

generate heat and promote tapas

Question 11

Pratyahara

Answer 11

withdrawal or retreat

drawing the senses back from the external world

Question 12

Dharana

Answer 12

meditation

the immovable concentration of the mind

Question 13

Dhyana

Answer 13

worship, meditation on god, unification of the mind on an object

Question 14

Samadhi

Answer 14

transcendental state

Question 15

What are the 5 yamas

Answer 15

Ahimsa
Satya
Asteya
Bramacharya
Aparigraha

Question 16

Ahimsa

Answer 16

non-violence, compassion for all living things

Question 17

Satya

Answer 17

non-lying, speak the truth

Question 18

Asteya

Answer 18

non-stealing

Question 19

Bramacharya

Answer 19

sense-control

Question 20

Aparigraha

Answer 20

non-greed

Question 21

What are the 5 niyamas

Answer 21

Saucha
Santosha
Tapas
Svadhyaya
Isvara Pranidhana

Question 22

Saucha

Answer 22

inner and outer cleanliness, purity

Question 23

santosha

Answer 23

contentment

Question 24

tapas

Answer 24

disciplined use of energy

Question 25

Svadyaya

Answer 25

self-study

Question 26

isvara prandidhana

Answer 26

dedication to the divine

Question 27

Describe the evolution of yoga

Answer 27

As one progresses through the 8 limbs with the use of yamas and niyamas, one gets closer to samadhi, the true goal of yoga

Question 28

Briefly describe the history of Ashtanga Vinyasa yoga

Answer 28

Krishnamacharya studies then goes back to Mysore. Pattabhi Jois and BKS study with him. PJ is photographed by a Belgian who spreads the knowledge PJ teachers in the US in 1975 Now one of the most widely practiced styles of yoga

Question 29

What is the purpose and value of having a fixed sequence

Answer 29

Allows you to explore the pose, what's there, confront resistance and stubbornness. You get to master each pose and build on your own practice. Becomes a meditative flow

Question 30

What aspects of the practice should emphasis be placed on?

Answer 30

Breath, bandhas and vinyasa

Question 31

How many series in Ashtanga and what is the focus of each series?

Answer 31

6 1. Restore health, build strength, purify body and mind 2. purification for pranic energy to flow more freely 3-6 strengthening inner spirit, humility, focus, steadiness of body and mind

Question 32

Explain the importance of breath in yoga

Answer 32

fuels our movement. creates heat, energy and stability

Question 33

What is the breathing technique used in Ashtanga Vinyasa

Answer 33

ujaiyi

Question 34

What are the 3 bandhas?

Answer 34

Mula banda Uddiyana bandha Jalandara Bandha

Question 35

Mula bandha

Answer 35

root lock- kegel | triumph over desires

Question 36

uddiyana banda

Answer 36

upward lock, tighten muscles and diaphragm | liberation from physical, mental, emotional attachments

Question 37

jalandara bandha

Answer 37

chin lock, hold breath and tuck chin | dissolution of ego

Question 38

What is a dristi

Answer 38

our gaze | keeps eyes and mind steady and soft

Question 39

Gazing points

Answer 39

``` nasagrai- tip of nose nabi chakra- naval hastagrai- hand padayaragrai- feet urdhva/antra- sky ```

Question 40

Identify the different parts that form the structure of a creative vinyasa flow class

Answer 40

``` Manta intention ujjayi breath bandhas sunsalutations standing postures seated postures backbends pacifying svasana ```

Question 41

Describe a beginner variation for vasisthasana

Answer 41

one knee on the floor, bring the sole of the upper foot flat to press into the floor

Question 42

Describe alignment for Tadasana. | Why is it important to teach this at the beginning of class

Answer 42

``` Big toes touch, heels slightly apart tuck tailbone, draw the navel in shoulders back chin tucked This establishes grounding, balance and stillness which can be carried through the rest of the poses ```

Question 43

What guidance would you offer a student with injured knees

Answer 43

``` protect the knee by grounding through the feet avoid hyperextending use props under bum or knee in seated knee aligned with middle toe knee above ankle ```

Question 44

What guidance would you offer a student with lower back issues

Answer 44

gently stretching hamstrings warm up spine gently sit on a prop in seated keep knees bent, use straps

Question 45

How would you modify Sun salute for shoulder injuries

Answer 45

keep palms to heart when inhaling knees, chest and chin instead of chataranga or check alignment in chataranga baby cobra child's pose instead of downward dog

Question 46

What poses should you avoid with neck injuries

Answer 46

shoulder stand, plow, headstand keep chin tucked and neck neutral in other poses avoid turning head in postures you would look up for

Question 47

Seven things to consider when preparing your teaching sequence

Answer 47

``` mats temperature cleanliness teacher hygiene aroma lighting music ```

Question 48

4 things to consider when demonstrating poses

Answer 48

visibility perfect alignment demonstrate within the flow don't demonstrate to the point you stop observing your class

Question 49

8 limbs of successful yoga teaching

Answer 49

``` conduct consistency authenticity knowledge professionalism inspire truthfulness market yourself authentically ```

Question 50

When observing students, what should you look for

Answer 50

guided by care and respect positives first, adjustments and enhancements second adjust your teaching to respond to observations move around look for: quality of breath, eyes and expression foundation and alignment symmetry and balance

Question 51

Three benefits to practicing pranayama

Answer 51

``` elimination of toxins supports digestive process strengthens concentration serenity relaxation and spiritual development ```

Question 52

Four stages of breathing in pranayama

Answer 52

inhalation retention of breath exhalation retention out

Question 53

What preparations can be done to enhance meditation practice

Answer 53

comfortable position finding an objec to meditate on preparing the space music, smells, etc.

Question 54

3 possible objects of meditation

Answer 54

mantra, certain image, thoughts, breath

Question 55

What are the 7 chakras

Answer 55

``` Muladhara (base of spine) Svadhistana (genital region) Manipura (navel) anahata (heart region) Vishuddha (throat) Ajaa (forehead/ third eye) Sahasrara (crown of head) ```

Question 56

Name the 3 major nadis and their locations

Answer 56

``` sushumna (central channel) left channel (ida) right channel (pingala) ascend along the axis of the spine ```

Question 57

What is prana

Answer 57

the chief wind, the force of the out breath, macro-cosmic energy

Question 58

Name the 5 koshas in English and sanskrit

Answer 58

``` annamayakosha (food) (outermost sheath) pranamayakosha (breath) Manomayakosha (mind) vijnanamayakosha (consciousness) anadamayakosha (bliss) ```

Question 59

What is a nadi

Answer 59

subtle channels that carry the 5 winds

Question 60

What is a kosha

Answer 60

sheaths/boxes | the five forms of the self

Question 61

What is the literal meaning of the word chakra

Answer 61

wheel

Question 62

1st chakra, color, sound, location, poses, relationships and elements?

Answer 62

``` muladhara- root place red lam sense, base of spine, smell standing survival, work, family earth ```

Question 63

2nd chakra, color, sound, location, poses, relationships and elements?

Answer 63

``` svadhisthana- her favorite standing place orange vam groin area, taste hip openers past relationships water ```

Question 64

3rd chakra, color, sound, location, poses, relationships and elements?

Answer 64

``` Manipura- jewel in the city yellow ram solar plexus, sight twisting others we have hurt fire ```

Question 65

4th chakra, color, sound, location, poses, relationships and elements?

Answer 65

``` Anahata-unstruck green yam heart, touch backbends others who have hurt us air ```

Question 66

5th chakra, color, sound, location, poses, relationships and elements?

Answer 66

``` Vishuddha- poison-free place blue ham throat, hearing shoulderstand, halasana how you see yourself ether ```

Question 67

6th chakra, color, sound, location, poses, relationships and elements?

Answer 67

``` ajna- command place purple om third-eye, intuition child's pose relationship with those who teach us space ```

Question 68

7th chakra, color, sound, location, poses, relationships and elements?

Answer 68

``` sahasrara- 1000 petalled lotus dazzling om (silent) crown, universal consciousness, headstand, relationship to divine akasha (space) ```

Question 69

Chakra sounds 1-7

Answer 69

``` lam vam ram yam ham om silent om ```

Question 70

chakra elements 1-7

Answer 70

``` earth water fire air ether space space ```

Question 71

chakra poses 1-7

Answer 71

``` standing hip openers twists backbends shoulderstand child's pose headstand ```

Question 72

chakra locations 1-7

Answer 72

``` base of spine groin solar plexus heart throat third eye crown ```

Question 73

What does the word mantra mean

Answer 73

a word or phrase endowed with transcendental power and the ability to rise above the mind and shift perception (mind/cross over)

Question 74

What is the meaning of the gayatri mantra? What is its effect?

Answer 74

The mother of the vedas "May the almighty god illuminate our intellect to lead us along the righteous path" Raises prana, renews metabolism, brightens aura, destroys past karma

Question 75

Why do we chant shanti 3 times

Answer 75

due to the 3 disturbances of peace internal environmental spiritual

Question 76

Three attributes of Om

Answer 76

purifies and awakens the forces of all our types of bodies origin of all yantras, mantras and mandalas in the beginning there was the word, the word was god. Om is the word

Question 77

Explain how you would bring mantras into your teaching? Which first? When would you chant it? How would you explain it?

Answer 77

Be sensitive Encourage them to go only as far as feels comfortable I guess this is a personal preference question

Question 78

5 winds

Answer 78

``` naga- bleching, vomiting and hiccups kurma- blinking krkara- hunger and thirst devadatta- yawning dhanamjaya- remains in the body after death ```