22628560
Description
Flashcards by Brittany Liberto, updated more than 1 year ago
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Created by Brittany Liberto
over 5 years ago
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| Question | Answer |
| The umbrella for all physical asanas (poses) in yoga | Hatha |
| Founded by B.K.S Iyengar focus strictly on alignment and detailed, precise movements | Lyengar |
| Spiritual and physical yoga releasing the kundalini energy in the body that is trapped in the lower spine | Kundalini |
| Set sequence in a hot room 105 degrees with 40 percent humidity. 26 postures each one performed twice, typically 90 minutes long. | Bikram |
| Typically postures held for 45 seconds 2 minutes, but can be held for longer in more advanced yin classes | Yin |
| Propping up your body to avoid finding “edge” and avoid engaging/holding | Restorative |
| Focus on pelvic floor work, breathing, bonding with growing baby prep mother to be for labor and delivery | Prenatal |
| Emphasizes connection to Earth as a living being, and follow vegetarian philosophy | Jivamukti |
| These principles are used to align your body, heart, and mind in a way that provides both integration and safe opening so circulation is optimal and strength, good health and wellbeing are fostered. | Anusara |
| Eight Limb Path involves physically demanding postures in a set sequence. | Ashtanga |
| Movement coordinated with breath can also be home to power yoga style. | Vinyasa |
| What are some benefits of Meditation? | Strenthens the mind Helps you to connect with God Promotes stillness and relaxation |
| What is another name for Mantra Meditation? | Japa Meditation |
| What is the difference between Mantra Meditation and Visualization? | Meditation can calm your nervous system whereas visualization can reprogram it. |
| What are some contraindications for practicing pranayama? | Pregnancy High blood pressure |
| What are the three variations of Viloma Pranayama (Interrupted Breath)? | Interrupted exhalation Interrupted inhalation Interrupted inhalation & exhalation |
| How would you describe Ujjayi breath to a new yoga student? | Ujjayi (pronounced oo-jai) is commonly translated as “victorious breath,” and has been used for thousands of years to enhance hatha yoga practice. Also commonly referred to as the “oceanic breath,” the sound that Ujjayi provides helps us to synchronize breath with movements during yoga, making the entire yoga practice more rhythmic. |
| Restraint & Outward Behavior | Yamas - 8 limbs of yoga |
| Disciplines & inward Attitudes | Niyamas - 8 limbs of yoga |
| Physical Postures | Asana - 8 limbs of yoga |
| Breath Control | Pranayama - 8 limbs of yoga |
| Withdrawal of Senses | Pratyahara - 8 limbs of yoga |
| Concentration | Dharana - 8 limbs of yoga |
| Meditation | Dhyana - 8 limbs of yoga |
| Liberation and Enlightenment | Samadhi - 8 limbs of yoga |
| Close in the middle | Medial |
| away from the midline | Lateral |
| closer to the trunk (refer to the limbs) | Proximal |
| away from the trunk (refer to the limbs) | Distal |
| above or toward the head | Superior |
| below or away from the head | Interior |
| toward the front of the body | Anterior |
| toward the back of the body | Posterior |
| connects scapulae and sternum | Clavicle |
| connects your ribs | Sternum |
| 12 pairs of bones that form your ribcage | Ribs |
| two hip bones connected by your sacrum | Pelvis |
| eight small bones that form each wrist | Carpals |
| five long bones that run through each palm | Metacarpals |
| each hand has 14 bones forming fingers | Phalanges |
| attached to quadriceps tendon | Patella |
| seven small bones that form your ankle | Tarsals |
| bones that run through your foot | Metatarsals |
| 14 bones in each foot to form your toes | Phalanges |
| thin bone that sits on the outside of your leg | Fibula |
| you can feel the edge of your shinbone under your skin | Tibia |
| the longest bone in your body | Femur |
| this bone is the the keystone of your pelvis | Sacrum |
| forearm bone that runs to your thumb | Radius |
| Forearm bone that runs to your little finger | Ulna |
| connects scapula and forearm | Humerus |
| blade connects torso and arm | Scapula |
| Vertebral Column series of bony discs | Spine |
| How many vertebrae do we have in the cervical, thoracic, and lumbar sections of the spine? | Cervical - 7 Thoracic - 12 Lumbar - 5 |
| What are the joint actions of the spine? | Flexion, Extension, Axial Rotation (twisting), Lateral Flexion (side bending) |
| What is a tendon vs. a ligament? | Tendon - connect muscle to bone Ligament - Bone to bone |
| What are the 3 types of joints and where might you find them in the body? | 1.) Fibrous - skull & pelvic bones 2.) Cartilaginous - vertebra, ribs/sternum 3.) Synovial - knee, hip, AC/clavicle |
| Pectoralis Major & Pectoralis Minor | Pectorals (Muscle Group) |
| Rectus Abdominis, external and Internal Obliques, & Transverse Abdominis | Abdominals (Muscle Group) |
| Iliopsoas (iliacus and psoas major), Rectus femoris, Sartorius, & Adductors | Hip Flexor (Muscle Group) |
| Longus, Brevis, Magnus, Pectineus, & Gracilis | Adductors (Muscle Group) |
| Functions to control the homeostasis of the body. Breathing in deeply stimulates the parasympathetic nervous receptors. | Parasympathetic Nervous System |
| What is Cortisol and how does yoga affect it? | The stress hormone. Yoga practices are shown to reduce cortisol levels and reverse this effect, maybe even improving memory. |
| What does Prana mean? | prefix Pra “before," meaning “to breath, to live” |
| What is your understanding of the dynamics of breathing (water balloon and accordion analogy)? | In breathing, the abdominal cavity changes shape but not volume Air is like an accordion compressible and expandable like the thoracic cavity. The relationship between the abdominal cavity and the thoracic cavity is like stacking the accordion on top of the water balloon movement in one constitutes movement in the other. |
| Unnoticed alternating partial congestion and decongestion of the nasal cavities in humans and other animals. | Nasal Cycle |
| Increased PSNS activity | Right Brain |
| Alert and energetic | Right Nostril |
| Increased SNS (Sympathetic) activity | Left Brain |
| Calm & Relaxed | Left Nostril |
| How does yoga affect lymph in the body? | Movement in yoga asana particularly in Sun Salutations and Inversions, help facilitate lymph flow. |
| What happens when you have too many cytokines (cell/proteins) and how does yoga help? | High inflammation... Yoga practice reduces cytokine count, and therefore inflammation |
| How does yoga affect your digestive system in your own words? | Yoga enhances the mind-body connection, so you can feel your gut more clearly. |
| Steadiness | Sthira |
| Ease | Sukham |
| What are some benefits of breath retention? | Strengthen the diaphragm Restore energy Cleanse the respiratory system |
| B - BoS - CoG - RoM | Breath - base of stability - center of gravity range of motion |
| Breath, Action, Pose Name | Another way to cue movement |
| Swan dive forward Draw your shoulders down and back Tuch your tail | Cue's to be cautious of |
| Unsafe position Alignment & energy Body Awareness Experience & deepen the pose Clarification or guidance “Feel good” adjustment | Purpose of assisting students |
| New to yoga New to the teacher Injuries or particular medical concerns History of unresolved trauma Uncomfortable | Reasons to not cue students |
| Clavicle | |
| Humerus | |
| Metacarpal | |
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Image:
Radius (binary/octet-stream)
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Radius |
| Scapula | |
| Ulna | |
| Helping recover abdominals and pelvic floor, regain strength and stability combat postpartum depression | Postnatal Yoga |
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Image:
Femur (binary/octet-stream)
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Femur |
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Image:
Patela (binary/octet-stream)
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Patela |
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Image:
Pelvis (binary/octet-stream)
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Pelvis |
| What is a Mantra? | A mantra is a syllable, word, or phrase that is repeated during meditation. Mantras can be spoken, chanted, whispered, or repeated in the mind. Most mantra meditation techniques have two essential components: mindfulness meditation and mantra recitation or chanting. |
| Mobilize the body’s fight-or-flight response. Chest breathing stimulates the sympathetic nervous system. | Sympathetic Nervous System |
| A colorless fluid containing white blood cells, which bathes the tissues and drains through the lymphatic system into the bloodstream. | Lymph |
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Image:
Fibula (binary/octet-stream)
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Fibula |
| Metacarpus | |
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Image:
Carpus (binary/octet-stream)
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Carpus |
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