YTT Exam 1 - Jul to Dec Studies General Flashcards
What are the three essential qualities of nature (GUNAS)
The three guna’s are the most subtle qualities of Nature that underlie matter, life and mind.
SATTVA - (Balance, Harmony, Bliss)
RAJA - (Passion, Energy, Desire)
TAMAS - (Laziness, Ignorant, Sleep, inertia)
What are the 5 Kleshas?
AVIDYA Ignorant, delusion, unwise
ASMITA I-am (me or mine) ego
RAGA Attachment, craving pleasure
DVESA Aversion
One who remembers overcoming.
ABHINIVESA Fear of loss or death
Note. A mental state that clouds the mind, providing an obstacle to Purusa (there are 5) (AARDA)
What are the 5 Kosha’s
ANNAMAYA Food, material body, physical body PRANAMAYA Vital Energy Force PRANA MANOMAYA EGO, Mental Body VIJNANAMAYA Intellect, knowing ANADAMAYA Bliss
What is Sutra 1.1 definition in Sanskrit and English.
Sutra 1:1, Atha yoga anushasanam
Now, after having done prior preparation through life and other practices, the study and practice of Yoga begins.
What is Sutra 1.2 definition in Sanskrit and English.
Sutra 1.2 Yogas Chitta Vrtti Nirodah
Yoga is the control (nirodhah, regulation, channeling, mastery, integration, coordination, stilling, quieting, setting aside) of the modifications (gross and subtle thought patterns) of the mind field.
What is Sutra 1.3 definition in Sanskrit and English.
Yoga Sutras 1.3: Tada Drashtuh Svarupe Avasthanam - Seer, Seeker & Seen are One
1.3 Then the Seer abides in Itself, resting in its own True Nature, which is called Self-realization.
What are the BANDHA’S General Benefits?
Understanding and utilizing the appropriate Bandhas can simplify the performance of complex yoga poses.
When you make use of these yoga Bandhas, you also amplify the benefits that the practice of yoga grants your body.
Bandhas help you to control and improve the function of your body’s internal organ systems such as the nervous system, digestive system, reproductive system, and hormonal system.
The practice of yoga Bandhas will also allow you to increase the duration for which you hold your postures
Musculoskeletal Components of Bandha Bandha
can also be used to support the joints and muscle groups throughout the body by applying the Bandha Principle which is that every muscle must be ‘switched on’ in order to support the joints during static and moving postures.
This means that we are more likely to support the body and reduce the risk of injury however we must remember that although we want the body to be stable, supported and strong; we also want the flow of energy to flow freely through the body which must not be rigid or stiff.
BREATH
When we breathe in, the diaphragm descends downward thereby creating a vacuum that draws air into the body. There is no pulling, simply an increase in the volume and change in the shape of the thoracic cavity (which changes the shape but not the volume of the abdominal cavity).
The active exhalations we use in Yoga are created by a contraction in the musculature surrounding these two cavities, which in turn pushes the abdominal cavity up into the thoracic cavity. We tend to train proper breathing by working first on exhale, depending on a person’s health and circumstances. Once a proper exhale is achieved, a proper inhale needs to be nurtured too. Asana supports and facilitates the breath because the movements basically emphasise and exaggerate the action of breathing.
MULA BANDHA - ROOT LOCK
What are the benefits and Contraindications?
MULA BANDHA
Engaging the Mula Bandha allows you to perform your yoga practice for longer without getting fatigued. It also makes you feel lighter on your feet, thereby making the other asanas easier to perform. Performing the Mula Bandha also stimulates the digestive, excretory and reproductive system. It can also help with digestive ailments and is also good for treating depression. This upward contraction not only activated the pelvic diaphragm but also includes its associated attendant fascia, nerves, and blood vessels.
Benefits of Mula Bandha
- Stimulates pelvic nerves and tones the uro-genital and excretory systems
- Stimulates intestinal peristalsis and relieves constipation and piles
- Beneficial for anal fissures, ulcers, prostatitis and chronic pelvic infections
- Due to its energetic effects this bandha relieves symptoms of depression and rebalances the endocrine system
- Relieves sexual frustration, suppression of sexual energy and feelings of sexual guilt
- Particularly beneficial for women who are pregnant and can be practiced as early in the pregnancy as possible to support the bowel and bladder during pregnancy
Mula Bandha correlates to Brahma Granthi and is found in the pelvic region including the root and is related to the physical body, to the world of names and forms
Benefits:
- Stability
- Stimulates the pelvic nerves
- Rebalances the endocrine system
- Prevents the retained breath from “leaking out” of the torso through the bottom of the pelvis
- Enlivens the entire spine to support the sitting position
- Strengthens the pelvic floor,
- It protects the low back muscles and forms the stable support of the entire torso and spine.
- Relieves hemorrhoids and congestion in the pelvic area.
- Calms the autonomic nervous system, calms and relaxes the mind.
- It helps build core body strength and hold the postures longer.
ENERGETIC BENEFITS
On the spiritual level, Mula Bandha activates and purifies the Muladhara Chakra. It awakens dormant consciousness and the Kundalini Shakti.
Mulabandha also increases energy and vitality, and improves concentration and mental clarity.
It tones, purifies, balances, and energizes the pelvic and urogenital region.
“PRECAUTIONS”
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Practise with caution. New students especially as it raises energy levels quickly and causes hyperactivity.
Should not be practiced while pregnant.
If this bandha is not performed properly, it can affect the digestive system in a bad way.
In some cases of constipation, constriction, tightness of the lower abdomen, the perinea region might be too tight and it is recommended to relax the area instead.
Persons suffering from hernia, piles etc should not as far as possible perform this bandha.
A longer and more intensive practice of Mula Bandha should only be undertaken with the guidance of an experienced “Yoga in Daily Life” instructor.
UDDIYANA BANDHA - ABDOMINAL LOCK
What are the benefits and Contraindications?
UDDIYANA BANDHA
Uddiyana means flying upward energy lock. It is the bandha that moves the energy upward from the earth, water, and fire centers into the heart (air) chakra strongly influencing the efficacy of the lower bandhas by “making room” on top. Some claim that it helps suck the energy into the central column. It prevents accumulated tensions, toxins, or stagnation to develop or accumulate in the navel region. Although cleansing through its power to remove stagnant energy there it allows stuck or distracted energy to move through this region and up through the sushumna which is its natural uncorrupted path, hence it helps to purify and energize not only this region, the front of the lower spine, but also the entire body.
There were know precautions or contraindications on the lecture notes.
Uddiyana Bandha correlates to Vishnu Granthi and extends from the navel to the heart and throat and is related to the astral body and to the world of emotions
Engaging the Uddiyana Bandha makes inverted postures and airborne exercises easier. In addition to strengthening and massaging the abdominal organs, it also stimulates the muscles of the lower back.
Uddiyana Bandha is one of the best exercises for the entire digestive system and can help to cure a wide variety of digestive ailments. It also stimulates the adrenal system.
Benefits:
Strengthens the core
Creates strength throughout the entire body
Builds digestive agni fire
Stimulates the solar plexus, which influences distribution of prana.
Improves circulation of all the internal organs
-Tones and massages the internal organs
-Stimulates intestinal activity and helps relieve constipation.
-Stimulates the pancreas and is helpful for diabetes.
-It tones the abdomen, strengthens the diaphragm, and increases the gastric fire. As a result, it improves the powers of digestion, assimilation and elimination, and purifies the digestive tract of toxins.
-Strengthens the immune system.
-Balances the mind, soothes irritability and anger and dispels a depressive mood.
-It opens up blockages in the manipura chakra, as it massages the solar plexus, as well as the heart and lungs
Benefits of Uddiyana Bandha
- Balances the function and production of the adrenal glands thereby decreasing the physiological effects of stress
- Removes lethargy and soothes anxiety and tension
- Stabilises and supports the lumbar spine as well as providing strength throughout the body during challenging asana
- Builds agni – the inner digestive fire
- Stimulates the solar plexus which has many subtle influences on the distribution of prana throughout the body
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Precautions:
Avoid - hernia, high blood pressure, pregnancy all trimesters, digestive complaints.
Persons suffering from stomach ailments, heart troubles or defective blood circulation should not attempt to perform the bandh.
people suffering from the following conditions: stomach or intestinal ulcers, hernia, high blood pressure, heart disease, and glaucoma..
ENERGETIC BENEFITS
This bandha is useful for awakening of Kundalini Shakti while making spiritual progress, hence it may have been termed as Uddiyan Bandha.
This bandha moves the energy up the central channel from the earth, water, and fire centers into the heart chakra which element is air.
Works on the Manipura Chakra and Vishnu Granthi
How does Mula Bandha effect the Muladhara Chakra and Brahma Granthi?
The root (mula) lock moves the earth energy up through the muladhara chakra system connecting above it to the water chakra (swadhistana), while also serving as the valve connecting sky energy or spirit below it to the center of the earth.
Mula bandha keeps the energy flowing between the body and the earth in a non-dual direction (neither only up, nor exclusively down), while it is the sushumna which connects the earth energy of embodied existence (at the muladhara) with the unborn formless realm of sky (at the crown of the head).
The muladhara chakra is the most important chakra in hatha, kundalini, and tantric yoga as well as the most mysterious. It is where our dormant potential and animal power resides and it is from here the kundalini becomes activated and enters into the central channel (sushumna) activating the super-conscious network. This is not some archaic myth or fantasy, and should not be ignored nor demeaned, but rather its knowledge is essential to success in hatha yoga. Mulabandha is designed to keep this energy flowing in this region.
Here it is noteworthy that in yogic literature, the goddess kundalini is pictured as lying dormant in the muladhara chakra in the form of a serpent coiled three and a half times around a lingam. The symbol for this chakra is a downward facing triangle normally, but when the chakra is activated (by an activated kundalini) the triangle reverses upward pointing!
What are the benefits and Contraindications of Jalandara Bandha?
Benefits of Jalandhara Bandha
Creates compression of the carotid sinus in the neck which help regulate circulatory and respiratory systems
Lower oxygen levels and higher carbon dioxide levels increases heart rate and respiration which is created by the carotid sinus – through compression this bandha prevents a decrease in O2 and increase in CO2 and thereby decreases heart rate and respiration enhancing the relaxation response
Relieves stress, anger, irritability and anxiety
Stimulation of the throat balances thyroid function which in turn regulates metabolism
Contraindications of Jalandhara Bandha
Should be avoided for students with cervical spondylosis
Vertigo
High blood pressure – although this bandha reduces blood pressure initially, long retention of the breath increases the strain on the heart
Heart disease
Jalandhara Bandha correlates to Rudra Granthi which is located in the head including the third eye and crown chakra and is related to the causal body and to the world
Benefits:
Balances the head on top of the spine
Balances thyroid function
Regulates metabolism
Decreases heart rate, by preventing a decrease in oxygen which enhances respiration and relaxation
This exercise awakens the inner energy centres, especially the Vishuddhi Chakra.
Improves the ability to retain the breath for a long period of time and develops the ability to concentrate.
Beneficial for throat diseases and regulates thyroid function.
That said, it is immensely powerful, as it compresses the sinuses on the main arteries of the neck and in doing so helps regulate the circulatory and respiratory systems.
The pressure on the throat helps to balance the thyroid and metabolism.
if no one is looking at you at work, engage Jalandhara Bandha as an instant trigger for mental relaxation as well as stress and anger relief.
The practice of Jalandhara bandha connects the head with the heart, and opens up the throat chakra.
The bandha presses the ida and pingala channels and allows the prana to pass through sumshumna.
The jalandhara bandha regulates the flow of blood and prana (energy) to the heart, head and the endocrine glands in the neck (thyroid and para-thyroid).
Precautions:
Heart disease, High Blood Pressure, vertigo
The bandh is not to be practised by persons suffering from breath related problems or high or low blood pressure, unless advised by the experts in the field.
Those with stiff necks should keep their head as far down as possible or roll a piece of cloth and place it on the top of the collarbones.
Hold jalandhara bandha by lifting the chest rather than by pressing down with the chin. This releases tension in the throat and breathing becomes relaxed.
Work on lengthening the back of your neck, releasing your shoulders, and opening your chest.
Never force your chin to your sternum.
The Jalandhara Bandha is one of the best yoga bandhas for relieving stress. It also helps to stimulate the circulatory and respiratory systems and is beneficial for those who suffer from respiratory disorders.
Bandha:Vishuddi (Throat) Chakra and Rudra Granthi This is the throat energy valve. Here the back of the neck elongates and the throat softens.
What does an isometric in contrast with a isotonic contraction?
Isometric contractions, in which the muscle does not change length.
Isometric, generates force without changing the length ( contraction without movement) Like holding a glass in one hand without moving, filling the glass with water, the muscles are still working to hold and maintain angle however the workload intensifies with the the extra weight.
eg. Phalakasana: muscles activate however length does not change.
In yoga we hold postures for long periods of time which are ISOMETRIC.
Isometric contractions generate force without changing the length of the muscle. Isometric contractions are frequently used to maintain posture.
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What is an Isotonic Contraction?
Isotonic Contraction literally means ‘same tension,’ where ‘iso’- means ‘the same’ and ‘tonic’ refers to ‘tension or force’ - in this case, in the muscle. In an isotonic contraction, tension develops to a point and then remains constant while the muscle changes is lengthen. In other words, motor units are activated to develop the necessary tension in the muscle.
There are two types of Isotonic Contractions
CONCENTRIC: For example a bicep curl, as we flex this is known as a concentric contraction where the belly of the muscle shortens. As we release the flexion this now becomes a ECCENTRIC contraction as the muscle begins to lengthen. The muscle is still working however lengthening.
What is GOLGI TENDON ORGAN
The GTO Is a sensory response detection which is located where the muscle and tendons join.
Its main function is to detect the tension within a muscle in order to protect from overstretching.
It signals the muscle to relax.
The Muscle Spindle Receptor on the other hand detects the length of tension/Where as the GTO tells the muscle to relax.
What are the benefits of Stretching
BENEFITS OF STRETCHING
Releases tightness and tension Increases blood circulation Speeds up recovery process Release endorphins which relieves pain Increases range of motion Helps to lengthen and relax muscles which improve agility
What are the 8 Limbs of Yoga?
- Yama (Codes of Restraint)
- Niyama (Codes of Observance)
- Asana (Posture, Seat)
- Pranayama (Breath, Life Force Energy),
- Pratyahara (Withdrawal of the senses). Focussing attention and cultivating inner perceptual awareness. Concentration of the mind, ego, intellect are all restrained there is no ME or I)
- Dharana (Concentration of the mind, inner perceptual awareness).
- Dhyana (Unchanging concentration under all conditions).
- Samadhi (The return of the mind in it’s original form. Sustaining focus under all conditions, unbroken concentration
What are the Yamas?
YAMAS - Codes of Restraint (Abrev - ASABA)
- Ahimsa Non-Violence in words or actions,
- Satya Truth ,non lying, honesty, integrity
- Asteya Non-stealing (Generous, honest)
- Brahmacharya - Purity
- Aparigraha Non-attachment (Non grasping)
What are the Nyamas
NYAMAS - Codes of Observances (abrev - SSTSI)
- Saucha - Cleanliness
- Santosha - Contentment
- Tapas - Self Discipline, Internal heat or agni)
- Svadhaya - Self Study,
- Ishvara Pranidhana (devotion) Surrender to the divine.
What is Maha bandha
MAHA (The Great Lock)
The Maha Bandha or Great Lock is so called because it combines all three of the previously mentioned Bandhas into one comprehensive exercise. The Maha Bandha should only be attempted once you have mastered the Uddiyana Bandha, Jalandhara Bandha, and Mula Bandha individually. This Bandha is also performed in the Lotus Pose.
The Maha Bandha provides the benefits of all three of the Yoga Bandhas. It increases your stamina and endurance and also helps to balance the endocrine system.
What is Pada Bandha and Hasta Bandha?
HASTA (Hand Lock)
Stability and Grounding
The Bandhas of the Hands and Feet Pada Bandha
Foot Lock Pada Bandha comes from the connection of fascia of the pelvic floor to the hip adductors, and through to the muscles that lift the arches of the feet (tibialis posterior and peroneus longus). Therefore, lifting the arches of the feet, or gently activating the inner thighs together, creates a ripple effect through the connective tissue of the legs and into the pelvic floor.
Hasta Bandha arises from the connection of the hands to the shoulder girdle. Hasta bandha is experienced when there is a sensation of lifting the palms of the hands like a suction cup, in postures such as Adho Mukha Svanasana however you must ensure that this does not raise the palm off the floor as this will cause too much weight on the wrists. Hasta bandha can also be applied in arm balancing postures to create a grounding connection of the ulnar ridge to the floor in forearm balance.
Hasta Bandha (literally “hand lock” in Sanskrit) is a drawing up through the center of the palm with the fingers tented on the ground. Becoming familiar with this bandha is a wonderful way to enhance your practice.
Hasta bandha draws energy up the arms and toward the heart, it allows for more rotation in the shoulder joints and length in the arms, and it can relieve some of the constant pressure that yoga puts on our wrists.
Contraindications: Wrist Injury, shoulder injury
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PADA (Foot Lock) - Stability
Precaution: Ankle, knee injury
What is the difference between an Agonist and Antagonist Muscle?
The antagonist muscle acts against the agonist muscle or in opposition to the agonist muscle stretches when the agonist contracts. The agonist Muscle shortens with contraction to produce muscle movements. Following contraction the the agonistic muscle paired to the agonist muscle returns the limb to the previous position.
Agonist muscles contracts and initiates movement/ Agonistic muscle relaxes.
Agonist vs Antagonist Muscle Antagonistic muscle pairs are made up of agonist and antagonist muscle groups. The agonist muscle group is also referred to as the prime mover because it is the muscle group that provides the main pull to create a movement. It is the group of muscles that contract to move a joint. The antagonist muscle group opposes the agonist. The antagonist muscle relaxes so that the prime mover can contract and rotate the bone at its joint.
A muscle is not specifically an agonist or antagonist as the roles switch dependent on movement.
What is a Synergist Muscle?
Synergist Muscles
Synergist muscles perform, or help perform, the same set of joint motion as the agonists. Synergists muscles act on movable joints.
What are the 3 Types of Muscles in the body
(Skeletal, Smooth, Cardiac)
Skeletal Muscles -
( are what we can see, feel and move voluntary) Skeletal muscles attach to and move bones by contracting and relaxing in response to voluntary messages from the nervous system. Skeletal muscle tissue is composed of long cells called muscle fibers that have a striated appearance. Muscle fibers are organized into bundles supplied by blood vessels and innervated by motor neurons.
Smooth Muscles
are found in the walls of hollow organs throughout the body. Smooth muscle contractions are involuntary movements triggered by impulses that travel through the autonomic nervous system to the smooth muscle tissue. The arrangement of cells within smooth muscle tissue allows for contraction and relaxation with great elasticity. The smooth muscle in the walls of organs like the urinary bladder and the uterus allow those organs to expand and relax as needed. The smooth muscle of the alimentary canal (the digestive tract) facilitates the peristaltic waves that move swallowed food and nutrients. In the eye smooth muscle changes the shape of the lens to bring objects into focus. Artery walls include smooth muscle that relaxes and contracts to move blood through the body
Cardiac Muscles -
The heart wall is composed of three layers. The middle layer, the myocardium, is responsible for the heart’s pumping action. Cardiac muscle, found only in the myocardium, contracts in response to signals from the cardiac conduction system to make the heart beat. Cardiac muscle is made from cells called cardiomyocytes. Like skeletal muscle cells cardiocytes have a striated appearance, but their overall structure is shorter and thicker. Cardiomyocytes are branched, allowing them to connect with several other cardiocytes, forming a network that facilitates coordinated contraction.
What are the Four major movements of the spine?
“There are 4 major movements of the spine
Extension Lengthening the spine (Tadasana) or backbending (upward dog) Flexion (curling forward balasana) forward bending Lateral Flexion (Side Stretch) Axial Rotation (Twist)
EXAMPLES
Forward Bending - Flexion (curling forward balasana) forward bending
Example: Uttanasana (Standing Forward Bend)
Back Bending - Extension Lengthening the spine (Tadasana) or backbending (upward dog)
Example: Bhujangasana (Cobra)
Lateral Movement - Lateral Extension (Side Stretch)
Example: Utthita Parsvakonasana (Extended Side Angle)
Twist Axial Rotation (Twist)
Example: Ardha Matsyendrasana (Half Lord of the Fishes)
Spinal Extension / Axial Extension / Elongation
Example: Urdhva Hastasana (Upward Salute)
What is connective tissue? A ligament? A tendon? Fascia?
Ligaments are elastic in structure which lengthen under pressure and return to their original shape when tension is removed. “LIGAMENTS connect bones to bone”
Tendons on the other hand are inelastic and cannot retain their original shape once passed a certain point after a long period of time. “TENDONS connect muscle to bone”
Tendons and muscles work together as a pulling force.
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Connective Tissue is one of the four types of biological tissue that supports, connects or separates different types of tissues and organs in the body. It develops from the mesoderm. The other three types are epithelial, muscle, and nervous tissue.
Connective tissue is found in between other tissues everywhere in the body, including the nervous system. In the central nervous system, the three outer membranes (the meninges) that envelop the brain and spinal cord are composed of connective tissue. All connective tissue consists of three main components: fibers (elastic and collagenous fibers), ground substance and cells. Not all authorities include blood or lymph as connective tissue.) Blood and lymph lack the fiber component. All are immersed in the body water. Collagen is the main protein of connective tissue making up about 25% protein.
What is Myofascia?
What is meant by the term “myofascia?”
Myofascial pain syndrome is a chronic pain disorder.
In myofascial pain syndrome, pressure on sensitive points in your muscles (trigger points) causes pain in seemingly unrelated parts of your body. This is called referred pain. Myofascial pain syndrome typically occurs after a muscle has been contracted repetitively.
What are the six directions of Spinal movement and an asana example for each?
The Planes of Movement:
Superior aka Cephalad Inferior aka Caudal Anterior aka Ventral Posterior aka Dorsal Medial aka Internal Lateral aka External
