sadhana final Flashcards
(102 cards)
1
Q
sanskrit for life-force - the energy which connects us all - food, sunlight, water
A
prana
2
Q
to lengthen, extend, stretch
A
ayama
3
Q
restraint, control
A
jama
4
Q
meditation - encouraging a quiet and clear mind
A
dhyana
5
Q
discipline - intense discipline will create an inner heat that will burn off what is no longer needed
A
tapas
6
Q
spiritual awakening, absorption, union with the divine - ultimate goal of yoga/achieving enlightenment
A
samadhi
7
Q
physical postures - to be practiced daily and consistently
A
asana
8
Q
managing your senses
gaining mastery over your external influences
when we withdraw from the senses we find inner quiet (peace)
control of “ahara”
A
pratyahara
9
Q
devotion/surrender - to something greater than ourselves
A
ishvarapranidhana
10
Q
breathing techniques and breath control
A
pranayama
11
Q
keeping our minds and bodies “pure”
cleanliness
asana, pranyama, and meditation keep the body pure when done consistently
A
saucha
12
Q
five internal practices of observance
A
Niyamas
- saucha
- samtosha
- ishvarapranidhana
- tapas
- svadhyaya
13
Q
contentment
“contentment is the pathway to joy”
A
samtosha
14
Q
celibacy
A
Brahmacharya
15
Q
non-coveting
A
aparigraha
16
Q
considering what we say, how we say it, and how it affects others
truthfulness
to live in the truth
A
satya
17
Q
non-stealing
A
asteya
18
Q
non-violence
instead of showing cruelty or violence, show kindness, thoughtfulness, consideration towards others and ourselves
A
ahimsa
19
Q
to put or place in a specific way - connection from one moment to the next
A
vinyasa
20
Q
concentration, focus
A
dharana
21
Q
self-study/study of spiritual books
“everything that presents itself to us is a merely a mirror of what is. unconscious to us”
A
svadhyaya
22
Q
ethical guidelines and principles to live by
A
yama
23
Q
- developed by K. Pattabhi Jois
- means 8 limbs in sanskrit
- fast paced and intense set series of poses taken in the same order
- based on “trishtana” - union of 2 places of attention: posture, breathing system, looking place
- (asana, ujjayi, and dristhi)
A
Ashtanga Vinyasa
24
Q
Yoga of Action
A
Karma Yoga
25
Yoga of Devotion
Bhakti Yoga
26
Yoga of the Mind
learning to control the fluctuations of the mind
to see oneself and the mind clearly
Raja Yoga
27
- brought to the west by yoga bhayan in the 60s
- awakening
- regular meditation practice
- pranyama, chanting, mantra, and some yoga asana
- "yoga of awareness"
- aims to "cultivate the creative potential of a human to uphold values, speak truth, and falls on the compassion and consciousness needed to serve others."
Kundalini Yoga
28
Yoga of Energy
Tantra Yoga
29
Yoga of Knowledge
Jhana Yoga
30
Physical Practice of Yoga
- general term that encompasses all types of yoga
- slower practice with no transitions
- often integrates at least 20 min of meditation
Hatha Yoga
31
Yoga of Sound
Nada Yoga
32
- strong emphases on physical mental and emotional healing
- demanding physical practice with a release of tension in the neck
- unique abdominal exercises intended to build strength for better transitions and breath
Forrest Yoga
33
- based in all 9 forms of yoga
- especially the yamas and niyamas
- based on Sri Dharma Mittra's 50 years of practice (who is one of the only living classic teacher's today)
- a lot of backbends
dharma yoga
34
- 26 poses: 2 breathing exercises, 13 standing, 13 floor
- start and end with a breathing exercise
- there is a script
Bikram Yoga
35
- beloved and well known - died in 2014
- styled had attention to detail
- precise alignment and postures
- use of props to find alignment in every body
- teachers are trained for 2-5 years
Inyengar
36
- emerging from well known NYC studio
- rooted in Ashtanga Yoga
highlights spiritual teachings, chanting, social justice, and meditation
- created by Shawn Garmen and David Life
Jivamukti
37
- rhythmic vinyasa flow class that has mudra, chanting, bandha, pranyama, meditation, asana, and kriya
- raise vibrational awareness - open heart - set mind free
prana flow
38
- Baron Baptiste
- set sequence of vinyasa asana
- work it out, sweat, build heat as a transformational quality
- hot yoga
power yoga
39
"when one has discipline of the breath, one has discipline of the body and mind"
- what is patanjali refering to here
pranyama
40
The deliberate manipulation of the duraton, quality, depth, and tempo of each cycle of air
Pranyama
41
Pranyama refers to the act of controlling and regulating 3 aspects of breath
1. inhalation
2. exhalation
3. and the space between each breath
42
during exhalation the pelvic diaphragm moves _________
in and up
43
victoriously uprising
ujjayi breath
44
the diaphragm stabilizes/is a stabilizer for the spine with this pranyama
ujjayi
45
create slight resistance in the movement of the breath which assists in pressurizing the body
ujjayi
46
when we engage with the manipulation of duration, quality, depth, and tempo of breath we are directly affecting our _______
autonomic nervous system (pranyama)
47
BONUS: our autonomic nervous system may affect our _______ _________ and _____ ______
digestive system and heart rate
48
the primary muscle of respiration
diaphragm
49
located at the top of the throat - lifts and opens with the glottis
vocal diaphragm
50
vocal cords widening and opening during inhalation to create space for breath to enter
vocal diaphragm
51
located in the bowl of the pelvis/pelvic floor
pelvic diaphragm
52
primary mover of the breath
thoracic diaphragm
53
palms spin down and thumbs spin forward - created by pec major, latissimus dorsi and subscpularis
shoulder internal rotation
54
- arms move in front of you
- created by the anterior and medial deltoid
shoulder flexion
55
- a side bend or a hip hike
- created by obliques
- quadratus lumborum and scalenes
lateral spinal flexion
56
- a twist
- created by obliques and sternocleidomastoid
- for cervical rotation
spinal rotation
57
- back bend
- crated by back muscles
- especially the erector spinae
spinal extension
58
- round the spine
- created by the abdominals
- rectus abdominus
- sternocleidomastoid
spinal flexion
59
- front palm up to palm turn over
forearm pronation
60
- elbow straightens
- created by triceps
elbow extension
61
- elbow bends
- created by biceps
elbow flexion
62
- flex the foot
- created by tibialis anterior
ankle dorsi flexion
63
- point the foot
- created by gastronemius
ankle plantar flexion
64
- arms move in front of you
- created by the anterior and medial deltoid
shoulder flexion
65
- knee wider than ankle
- created by the external rotators of the hip, especially piriformis
hip external rotation
66
- thigh moves in front of you
- created by iliopsoas
hip flexion
67
- inner foot lifting
- created by extensor hallucis longus and tibialis anterior
ankle supination
68
- shoulder blades move toward each other
- created by rhomboids and trapezius
scapular retraction
69
- knee straightens
- created by quadriceps
knee extension
70
- shoulder blades spread out
- created by serratus anterior
scapular protraction
71
- knee bends
- created by hamstrings
knee flexion
72
- palms spin up
- thumbs back
- created by infraspinatus and teres minor
shoulder external rotation
73
- thigh moves to or past the mid line
- created by the adductor group
hip adduction
74
- toes lift from the floor
- created by the toe extensors
toe extension
75
- arms move toward or past the midline
- created by pectoralis major and latissimus dorsi
shoulder adduction
76
- outer foot lifting
- created by the peroneals and tibialis anterior
ankle pronation
77
- from palm down to palm turning up
forearm supination
78
- arms move behind you
- created by posterior deltoid and triceps
shoulder extension
79
- tailbone sticks out behind you
- created by iliopsoas and erector spinae
anterior pelvic tilt
80
- toes grip floor
- created by the long toe flexors
toe flexion
81
- flex the foot
ankle dorsi flexion
82
- arms move out to the sides
- created by the deltoids
shoulder abduction
83
- round the spine
- created by the abdominals, rectus abdomnis and sternocleidomastoid
spinal flexion
84
- tailbone tucks under you
- created by glutes and hamstrings
posterior pelvic tilt
85
What is the Sanskrit for, Mountain Pose?
Tadasana
86
tada =
mountain
87
extrinsic
coming from the outside
88
intrinsic
coming from the inside
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