Yoga Exam Flashcards
(73 cards)
1
Q
Savasana
A
corpse pose
2
Q
Vrksasana / Eka Pada Pranamasana
A
tree pose / one legged prayer pose
3
Q
Utthita Trikonasana
A
extended triangle pose
4
Q
Ardha Chandrasana
A
half-moon pose
5
Q
Garudasana
A
eagle pose
6
Q
Parvatasana
A
mountain pose
7
Q
Tadasana
A
palm tree pose
8
Q
Bhujangasana
A
cobra pose
9
Q
Ustrasana
A
camel pose
10
Q
Matsyasana
A
fish pose
11
Q
Viparita Karani Asana
A
opposite making pose
12
Q
Halasana
A
plough pose
13
Q
Sarvangasana
A
all body parts pose
14
Q
Balasana
A
child pose
15
Q
Utthita Hasta Padangusthasana
A
extended hand to big toe pose
16
Q
Dandhasana
A
stick pose
17
Q
Paschimottanasana
A
back stretching pose
18
Q
Janu Shirshasana
A
head to knee pose
19
Q
Santolanasana
A
balance pose
20
Q
Vashisthasana
A
sage vashisht pose (side plank)
21
Q
Baddha Konasana
A
bound angle pose
22
Q
Gomukhasana
A
cow face pose
23
Q
Padmasana
A
lotus pose
24
Q
Surya Namaskar
A
sun salutation
25
Chandra Namaskar
moon salutation
26
Dhanurasana
bow pose
27
Chakrasana
wheel pose
28
sagital
Bewegung nach vorne
29
coronal
Bewegung zur Seite/frontal
30
extension
Bewegung nach hinten
(Muskel hinten am Körper)
31
flexion
Bewegung nach vorne
(Muskeln vorne am Körper)
32
meaning of Hatha yoga
simple form of yoga
Ha = sun
Tha = moon
balancing the body, mind and emotions
33
Pranayama:
Nadi Shodan
psychic network purification
ringfinger/thumb on one nostril
inhale left, exhale left; inhale right, exhale right (5 times each)
+ relaxes mind and nervous system
34
Pranayama:
Anulom Velom
alternate nostril breathing
ringfinger/thumb on one nostril
inhale left, exhale right; inhale right, exhale left
+ open blockages, stress & depression
35
Pranayama:
Bhramari
humming bee breath
close both ears with index fingers or thumbs (3 fingers over eyes)
hum with exhale
+ releases tension, good for anger
36
Pranayama:
Ujjayi Breath
the psychic breath
inhale contract throat (noise), exhale normally
+ creates heat in body, more oxygen, relaxing
37
Lesson plan
60:
5 welcoming, 10 chant, Pawanmuktasana, 20 asana practise, 10 cool down, 10 shawasana, 5, chant, closing
38
Kapha
Brain & Heart
Water & Earth
increase: bend backward
39
Vata
Lower Body
Air
increase: bend forward
40
Pitta
Middle of body
Fire
increase: twist
41
Pregnancy
1-13th: first trimester
14-27th: second trimester
28-40th: third trimester
1st: high risk of miscarriage
14-36th: best time to teach
42
Pranayama:
Surya Bhedi
vitality stimulating breath
inhale right, exhale left
only P. that starts from the right side
+ connects/activates your sun side, heating, against laziness
43
Pranayama Technique:
Antar Kumbhaka
Modification of breathing techniques: internal breath retension
44
Pranayama Technique:
Antar and Bahir Kumbhaka
Modification of breathing techniques: internal and external breath retension
45
Cardiovascular System:
3 components
heart, blood vessels, blood
46
Cardiovascular System:
Blood
red blood cells, white blood cells, platelets, plasma
47
Cardiovascular System:
function of blood cells
red: bind to oxygen
white: protect against foreign matter
48
Cardiovascular System:
Blood vessels
Arteries - blood away from heart (+o)
(Arterioles, smaller branches)
Veins - blood towards the heart (-o)
(Venules, smaller branches)
49
Cardiovascular System:
Blood capillaries
small vessels which connect the arterioles to the venules
50
Cardiovascular System:
Aorta
the largest artery of the body
51
Cardiovascular System:
cardiac cycle
1. Blood -o enters via vena cava; right atrium, right ventricle, pulmonary valve, pulmonary artery, lungs
2. Blood +o enters via pulmonary vein, left atrium, left ventricle, aorta
right: blue
left: red
atrium: up
ventricle: down
52
Cardiovascular System:
valves
thick muscular walls that prevent the backflow of blood
53
Cardiovascular System:
systolic and diastolic phases
Systolic: blood out of ventricles into aorta & pulmonary artery
Diastolic: blood flows from atria into ventricles
54
Cardiovascular System:
Blood pressure
Systolic: 120 / diastolic: 80
55
Respiratory system:
trachea
passageway for air to lungs
branches into the left and right main bronchi
56
Respiratory system:
Bronchioles
smaller tubes a bronchus brache in
Branch into small air sacs called alveoli
57
Respiratory system:
Alveoli
Exchange of gases between air and blood, many capillaries attached
58
Respiratory system:
Pulmonary ventilation
inhale: diaphragm, intercoastal muscles contract
exhale: diaphragm, intercoastal muscles relax
59
Digestive System:
Stomach
25cm muscle bag
hydrochloric acid and enzymes pepsin + renin
little or no absorption takes place there
Food stays 2-3 hrs
60
Digestive System:
small intestine
made of three parts:
Duodenum, Jejenum, Ileum
61
Yogic Diet:
3 qualities (gunas)
sattva, rajas, tamas
62
Skeletal system
206 bones
15% of body weight
12 pairs of rips (8-10 do not join at the sternum, 11/12 are floating)
63
Skeletal system:
Osteoporosis
depletion of minerals from the bone tissue, reducing strength
64
Skeletal system:
Arthritis
joint inflammation, cartilage is degraded
65
Skeletal system:
The spine
26 vertebrae
(cervical, thoracic, lumbar, sacral, coccyx)
66
Skeletal system:
Kyphosis
spine stretches out on upper back
chest opening asanas!
67
Skeletal system:
Lordosis
spine curves inward lower back
forward bending and lower back lowering asanas
68
Skeletal system:
Scoliosis
elongating asanas, not too much twisting
69
Muscular System
600 muscles, half of the body weight,
voluntary, involuntary and cardiac muscles
70
Muscular system:
tendons
fibrous structure connecting muscle to bone
(Sehnen)
71
Muscular system:
ligaments
Bind together bone and bone/ bone and joints
72
Pranayama:
Sitali (Sheetali)
cooling breath
exhale - roll tongue
+ cooling, reduces emotional excitement, flow of prana increases
73
Pranayama:
Sitkari (Sheetkari)
hissing breath
breath in through teeth
+ cooling, reduces emotional excitement, flow of Pran increase
