YTT Flashcards
(80 cards)
1
Q
What are the four agreements?
A
- Be impeccable w your word.
- Don’t take things personally.
- Don’t make assumptions.
- Always do your best
2
Q
Who was Tirumalai Krishnamacharya?
A
- The “Father of Modern Yoga”
- He lived to be 100 years old
- Considered to be the architect of Vinyasa Yoga
- Taught influential yogis like K. Pattabhi Joise and B. K. S. Iyengar
- A scholar with degrees in philosophy, logic, divinity, and music
3
Q
What are the five paths of yoga?
A
- Just- Jnana - Wisdom
- Kimberly- Karma- Yoga of Action/ service
- Rode- Raja- Energy
- Daniel’s - Dhyana- Meditation/ Control of senses
- Bike- Bhakti - Devotion
Why Are Elephants MDs?
4
Q
What is fascia?
A
- dense, fibrous connective tissue woven together in a matrix-like sheet
- it surrounds individual muscles fibers and entire muscles, bones, nerves, blood vessels, organs, it lines our internal body cavities… it’s literally everywhere
- “the fuzz” that we have to move and melt regularly to avoid adhesions
- fascia is so multidimensional and we continue to learn more about it’s capabilities
- as yoga teachers it’s important for us to have a solid understanding of how fascia works within the body and how yoga can affect it
5
Q
What is mula bandha? (location, benefits)
A
- The perineum lock. Located near the perineum, pelvic floor.
- Energy extends upward toward the crown.
- Helps build pelvis floor strength & lengthen spine.
6
Q
What is the Uddiyana Bandha? (location, benefits, etc.)
A
- Located in the abdomen, just below the navel.
- Energy draws upward and inward.
- Builds strength in low abdominals to support spine. Helps improve balance.
7
Q
Where is jalandhara bandha located? What are its benefits?
A
- Throat
- lengthens/strengthens neck
- promotes uijayi
- provides stability at the top of spine
8
Q
Urdhva Hastasana
A
Upward salute- arms up - inhale
9
Q
Chaturanga Dandasana breath
A
exhale
10
Q
Uttanasana
A
Forward fold - exhale
11
Q
Urdhva Muhka Svanasana
A
Upward facing dog - inhale
12
Q
Ardha Uttanasana
A
Half lift - inhale
13
Q
Adho Mukha Svanasana
A
Downward facing dog - exhale
14
Q
Bhujangasana
A
Cobra- inhale
15
Q
Samasthiti
A
Tadasana- mountain pose - Exhale
16
Q
What are the eight limbs of yoga?
A
- Yamas (moral commandments)
- Niyamas (self-disciplines)
- Asana (postures)
- Pranayama (breath)
- Pratyahara (sensory withdrawal)
- Dharana (concentration)
- Dhyana (meditation)
- Samadhi (bliss)
You Never Assume Pregnant People Don't Dance Sexy or Salsa
17
Q
Tapas
A
internal fire, self discipline - niyama
18
Q
Ishvara Pranidhana
A
surrender to universality- niyama
19
Q
Ahimsa
A
Non-violence- yama
20
Q
Santosha
A
contentment- yin/yang- niyama
21
Q
Aparigraha
A
Non-possessiveness - yama
22
Q
Svadhyaya
A
self-study of texts- niyama
23
Q
Saucha
A
cleanliness/purity- niyama
24
Q
What are the yamas?
A
Ahimsa Satya Asteya Brahmacharya Aparigraha
25
What are the niyamas?
```
Saucha
Santosha
Tapas
Svadhyaya
Ishvara Pranidhana
```
26
What are the niyamas?
```
Saucha
Santosha
Tapas
Svadhyaya
Ishvara Pranidhana
```
27
What is the difference between an ASSIST and an ADJUST?
- an ASSIST is meant to help a student deepen their posture; given when a student's alignment is correct and they have the physical capacity to go deeper (we know whether a student can receive an assist by communicating with them and by observing their body)
- an ADJUST is meant to help correct a student's alignment... your first line of defense is always your voice, physical touch comes when words aren't enough (* remember that all bodies are unique and not every body will be able to take a pose to the same depth. communicate with your students regularly and use your knowledge of anatomy to make good choices about how to adjust each body*)
28
Anatomy of pranayama
Inhale, retention, exhale
29
Chair pose sanskrit
Utkatasana
30
Chair pose sanskrit
Utkatasana
31
How many bones exist in a normal, healthy adult spine?
8+12+5+1= 26
32
Hinge, Ball-and-Socket, and Compressive are all examples of what type of joint?
synovial
33
Define flexion and extension
Flexion: decreasing the angle of a joint
Extension: increasing the angle of a joint
34
What happens in a concentric muscle contraction?
Muscle fibers SHORTEN in order to create movement at a joint.
35
What is an example of an Isometric muscle contraction?
holding high plank... an Isometric contraction is one that does not produce movement in the joints
36
What is an example of an Isometric muscle contraction?
holding high plank... an Isometric contraction is one that does not produce movement in the joints
37
What is prakriti?
- all that can be known
- a reservoir of limitless potential
- the universe
38
What aspects are governed by throat chakra?
authentic voice, self mastery, integrity, communication
39
"science of life," "sister science of yoga"
ayurveda
40
Vipassana meditation
- combines concentration and awareness
- practitioner focuses attention on breath
- practitioner has thoughts but does not engage
- good for people who have no teacher to guide them
41
What is ujjayi pranayama?
A warming, energizing breath performed by slightly constricting the back of the throat
42
What is a counterpose?
A counterpose is any posture that serves to realign or reset the body following a movement in the opposite direction. We often offer counterposes following deeper or more challenging postures, but they can also be offered after more subtle movements, as well. Some examples might be forward folds following backbends, or internal thigh rotation following external.
43
Urdhva Dhanurasana/ Chakrasana
Wheel pose
44
Paschimottanasana
seated forward bend
45
Iyengar yoga
This type of yoga has a heavy emphasis on precision and alignment and makes use of many props in order to help a student achieve optimal alignment through asana practice
46
Kundalini yoga
This type of yoga mixes equal parts spiritual and physical practice and focuses on releasing energy that is said to be "trapped" within the lower spine.
47
Jivamukti yoga
physical, ethical, and spiritual practice, combing vigorous hatha, vinyasa, with adherence to five central tenets (scripture, devotion, non-violence, music, and meditation
48
Yin yoga
This type of yoga involves prolonged holds in postures, using several props, in order to reduce muscle involvement and specifically target the connect tissues.
49
Virabhadrasana A, B, C
Warrior 1, 2, and 3
50
Viparita Virabhadrasana
Reverse Warrior
51
Utthita Trikonasana
Triangle
52
Ardha Chandrasana
Half Moon
53
Utkata Konasana
Goddess
54
Parsvottanasana
Triangle forward fold; intense side stretch
55
Ustrasana
Camel
56
Setu Bandha Sarvangasana
Bridge Pose
57
Eka Pada Raja Kapotasana
One legged king pigeon- the pose you cannot do... yet
58
Ananda Balasana
Happy Baby
59
Anuvittanasana
Standing Backbend
60
Salabhasana
Locust Pose; on tummy
61
Padmasana
Lotus
62
Balasana
Child's pose
63
Why is it important for a yoga teacher to have an understanding of human Anatomy?
Because yoga teachers guide and touch a multitude of body types, it's important that they know basic principles of movement and muscle function to mitigate risk of injuring a student and to also make sensible sequencing and assisting decisions.
64
Deltoid can perform which actions?
Abduction of shoulder, extension of shoulder, flexion of shoulder
65
Pec major can perform which actions?
Shoulder adduction, internal rotation, shoulder flexion
66
Erector spinae
erects the spine
67
Sasangasana
rabbit pose
68
Sarvangasana
shoulder stand
69
Prasarita Padottanasana
Wide legged standing forward fold
70
External Obliques help twist to...
twist to opposite side
71
Internal Obliques help twist to...
twist to the same side
72
Action of transverse abdominis...
compress abdominal contents
73
Trapezius can...
```
Elevate the scapula
Depress scapula
Laterally flex head and neck to same side
Rotate head and neck to opposite side
Adduct (retract) scapula
```
74
Action of quadratus lumborum
Lateral flexion of the spine
Spinal extension
Tilt pelvis laterally
75
The iliacus and psoas major share a common insertion point on what bone?
Femur
76
Insertion of tensor fascia latae
IT band
77
Gastrocnemius actions
Flex knee, plantar flex
78
Hamstrings include...
biceps femoris, semitendinosus, semimembranosus
79
Tightness in what causes pseudo-sciatica?
piriformis
80
Primary function of piriformis
external rotation of thigh
