YTT Flashcards by Mikki Kinkade

Yoga Wheel spokes (6 types of yoga)

1- Raja (meditation)
2- Karma (action and selfless service)
3- Hatha (breath & posture)
4- Jnana (Study/knowledge)
5- Bhakti (devotion)
6- Mantra (sound/chanting)

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Yoga Wheel (center)

Nirvana (enlightenment)

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Yoga Wheel (outer wheel)

Yamas & Niyamas (Moral and Ethical Discipline)

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8 Limbs

1- Yama (restraint)
2- Niyama (observance)
3- Asana (posture)
4- Pranayama (breath/energy control)
5- Pratyahara (focus inward)
6- Dharana (be present)
7- Dhyana (meditation)
8- Samadhi (unification) superconsciousness

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Yamas (5 precepts)
(1 of 8 limbs)

1- Ahimsa (non harming)
2- Satya (honesty)
3- Asteya (don’t steal)
4- Brahmacarya (self restraint)
5- Aparigraha (non grasping)

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Niyama (harmonize inner life)
(8 limbs)

1- Sauca (cleanliness)
2- Samtosa (contentment)
3- Tapas (heat/discipline)
4- Svadhyaya (self study/study of scripture)
5- Isvara Pranidhana (devotion to God)

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3 Bandhas =4th Bandha
(Ashtanga Foundation)

1- Uddiyanda Bandha- Vishnu Granth (lower ab)
2- Mula Bandha- Brama granthi (pelvic floor)
3- Jalandhara Bandha - Rudra or Shake Grant (throat)
4- Maha Bandha - The “great” Bandha (all 3 engaged together)

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Ashtanga Foundation (5)

1- Pranayama - breath
2- Bandhas - energy locks
3- Drishti - gaze
4- Upekka - equanimous mind
5- Vinyasa - connect breath to movement

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Gruntis

Blocks

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Vrittis

Whirlpool in mind

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Enemies of the Mind (5)

1- Sloth
2- Agitation
3- Craving
4- Aversion
5- Doubt

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Yoga Sutra 1.2

Chitta Vriti Nirodah:
Chitta = mind/consciousness
Vritti = whirlpool
Nirodah = quieting of

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Yoga

To Join/unite, yoke

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Raja
(1 of 8 types of yoga)

Meditation Yoga

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Karma
(8 types of yoga)

Action & selfless service

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Hatha
(8 types of yoga)

Breath and Posture

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Jnana
(8 types of yoga)

Knowledge and study
On yoga wheel

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Bhakti
(1 of 8 types of yoga)

Devotion

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Mantra
(8 types of yoga)

Sound & Chanting
On the Yoga wheel

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Sauca
(Niyama)

cleanliness (a Niyama)

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Samtosa
(Niyama)

contentment

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Tapas
(Niyama)

heat/discipline

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Svadhyaya
(Niyama)

Self Study

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Isvara Pranidhama
(Niyama)

surrender to a higher power

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Ahimsa (5 precept/yamas)

non harming

Asteya (5 precepts/Yamas)

non stealing

Satya (5 precepts/yamas)

truthful

Brahmacarya (1 of 5 precepts/yamas)

self restraint

Aparigraha (5 precepts/yamas)

non grasping

Drishti (Ashtanga Foundation)

gaze

Upekka (Ashtanga Foundation)

equanimous mind

Vinyasa (Ashtanga foundation)

connect breath and mind Connect breath to movement

Pranayama (Ashtanga Foundation) (8 limbs)

breath control

1-5 in sanskrit

Ekam, Dve, Trini, Catvari, Panca

surya

sun

namaskara

greeting/salutation

tadasana/samasthiti

mountain pose (tada=mountain) (sama=same; sthiti=stability/state/condition)

Uttanasana

Forward Bend ut=intensity/deliberation tan=stretch/extend/lengthen

Chaturanga

Chaturi=four anga=limb

virabhadrasana

warrior 1 vira=hero

padangusthasana

fold over, grab toes pada=foot angusta=toe

padahastasana

toes massage wrist pada=foot hasta=hand

utthita trikonasana

triangle utthita=extended tri = three kona = angle

parivrtta trikonasana

revolved triangle parivrtta = revolved tri=three kona=angle

utthita parsvakonasana

side angle utthita=extended parsva=side kona=angle

parivrtta parsvakonasana

rotated side angle parivrtta = revolved parsva=side kona=angle

Prana

Life force or life current Energy the circulates through the body and sustains life

Nadis

Channels in the body prana tuns through

Chakras

Energy centers, There are 7 Zones in the spinal column where nadis (channels that carry prana) cross one another Muladhara, root, earth Svadhistana, lower belly, water Manipura, belly button, fire Anahata, heart, air Vishudda, throat, space Ajna, third eye, wisdom Sahasrara, crown, oneness

Muladhara chakra

1st of 7 Base of spine, just above anus Mula=root/source, adhara=support/vital part Basic fears and insecurities Element earth

Svadhisthana chakra

2nd of 7 Sva = your own, adhisthana=dwelling/origin Lower abdomen Creative energy Element water

Manipura or nabhi chakra

3rd of 7 Navel Element fire Mani=jewel, puram = dwelling place Ego, communicate with true nature

Anahata chakra

4th of 7 Self- sustaining, ever new At heart Compassion and unconditional love Air

what does Astanga mean?

8 limbs. Asta=8 anga=limbs

Vishuddah chakra

Throat, space

Asana (1 of 8 limbs)

Posture

Pratyahara (1 of 8 limbs)

Focus inward

Dharana (1 of 8 limbs)

Be present

Dhyana (1 of 8 limbs)

Meditation

Samadhi (1 of 8 limbs)

Unification

Ajna chakra

Third eye, wisdom

Sahasrara chakra

Crown of head, oneness

Prasarita padottanasana

Standing Wide leg forward fold Prasarita=spread out Pada= foot Uttana = intense stretch

Parsvottanasana

pyramid pose

Utkatasana

Chair pose

Virabhadrasana

Warrior

Navasana

Boat pose

Halasana

Plow pose

Sanga

Community

Avidya

The cloudiness of perception. Filter that messes up our perception

Sthira (steera)

Steady and alert

Sukha (sooka)

Remain comfortable in a posture

Vinyasa krama

Take a step in the right direction in the right way. In developing yoga practice.

Master teacher (5qualities)

Certainty Compassion Love Humility Gratitude