Asana For Exam

Front 1

List two asana points for Adho Mukha Svanasana that relate to the 3rd platform.

Back 1

1) Draw the shoulders away from the ears

2) Draw the shoulder blades into the back/chest

Front 2

Define "counter action".

Back 2

A set of instructions that bring a posture or a part of a posture into equilibrium. In a set of counter actions, the first instruction could move the body too far in one direction, causing not only positive effects but also potentially negative effects. This means that a second instruction is needed to bring it back to center. Instructing counter actions is important because it brings the body back to a state of balance and stability.

Front 3

Name 3 general actions that are common to all platforms and must be performed at all times.

Back 3

1) Align

2) Stabilize

3) Elongate

Front 4

List 4 contraindications for inversion.

Back 4

1) High blood pressure

2) Neck, shoulder, wrist problems

3) History of stroke

4) Serious osteoporosis

5) Pregnancy

6) First few days of menstruation

7) Fear

Front 5

In Tadasana, if you root down from all 4 corners of your feet, what rebounds from there?

Back 5

Knees, ankles

Front 6

For Adho Mukha Svanasana, give 2 asana points for the arms.

Back 6

1) Firm the biceps

2) Engage the triceps

Front 7

What muscle group in the lower body needs to be warmed up for Parsvottanasana?

Back 7

Hamstrings

Front 8

For Chaturanga Dandasana, name an area of the body that can be at risk if the pose is done incorrectly.

Back 8

Wrists

Shoulders

Lower Back

Neck

Front 9

For Sirsasana, name 3 prep poses.

Back 9

1) Adho Mukha Svansana

2) Dolphin Pose

3) Utthita Hastasana

4) Prasarita Padotannasana A

Front 10

For Sirsasana, name 2 asana points for the 2nd platform.

Back 10

1) Spin the inner thighs towards your back

2) Lengthen the sitting bones towards your heels

3) Release your buttocks flesh towards the ceiling

Front 11

Name 2 counter poses for Sirsasana.

Back 11

1) Salamba Sarvangasana

2) Setu Bandha Sarvangasana

3) Any pose that brings the body to sit upright on the heels

Front 12

Define "prep poses".

Back 12

They are poses that address the component parts in order to prepare the body for difficult or challenging poses.

Front 13

Define “Complimentary Action.”

Back 13

A pair of actions that, when performed simultaneously, will help the body move in one direction. A complimentary action deepens and reinforces a specific action or instruction.

Front 14

In Tadasana, name the asana points for the 2nd platform, and state what area of the body they serve to protect.

Back 14

1) Spin the inner thighs in

2) Lengthen sitting bones to heels

This protects the lower back.

Front 15

In Vashistasana, if I root down through my bottom hand, what rebounds up?

Back 15

The top hand

Front 16

Which pose is not appropriate for a beginner: Plank, Virabhadrasana 2, Eka Pada Apanasana, Sirsasana, or Samasthiti?

Back 16

Sirsasana

Front 17

What is the best and most accessible pose to start a beginner's level class?

Back 17

Savasana

Front 18

In Prasarita Padottanasana, name the risk areas in the body if the pose is done incorrectly.

Back 18

Lower Back

Hamstrings

Ankles

Front 19

Name 2 poses you can use to assess if a student is ready for Sirsasana. What are you looking for in these poses?

Back 19

1) Adho Mukha Svanasana

2) Dolphin

We are looking for openness/flexibility in the thoracic spine and shoulders. These need to be open enough for the upper arms to be alongside the ears.

Front 20

For Sirsasana, list 2 asana points for the foundation positions.

Back 20

1) Fingers are interlaced

2) Elbows are shoulder-width apart

3) Crown of the head is on the floor

4) Back of the head touches the padding of the thumbs

5) Chin is parallel to the floor

Front 21

For Urdhva Dhanurasana, name 1 transition pose.

Back 21

1) Happy Baby

2) Apanasana

3) Anything where spine is neutralized and supported

Front 22

Give 3 prep poses for Urdhva Dhanurasana.

Back 22

1) Setu Bandha Sarvangasana

2) Bhujangasana

3) Salabhasana

Front 23

In Virabhadrasana 1, our actions are that we are working towards neutral in the transverse plane. But most people still can’t bring their pelvis to neutral, even though they try. Why is this so?

Back 23

Their hip flexors are tight.

The back foot is turned

Front 24

In Ardha Chandrasana, what is the position of the pelvis in the sagittal plane?

Back 24

The pelvis is neutral in the sagittal plane.

Front 25

In Tadasana, what are the asana points for the 1st platform?

Back 25

1) Press down evenly through 4 corners of feet

2) Spread toes

3) Lift inner arches

4) Firm outer ankles in and up

Front 26

In Adho Mukha Svanasana, list asana points for the pelvic girdle and the legs.

Back 26

1) Draw pelvis back away from shoulders and off legs

2) Reach pubic bone and tailbone away from torso equally, neither arching nor rounding the lower back

3) Press the thigh bones (femurs) back

4) Straighten the legs by engaging the quadriceps

5) Reach back evenly through inner thighs and outer thighs (neutral rotation)

Front 27

Define “Simple Action.”

Back 27

A beneficial and general verbal cue for an asana. It will not throw the body out of equilibrium, nor will it need another action to bring the body back into balance.

Front 28

In handstand, if the forearms rebound up, what is rooted?

Back 28

The Hands

Front 29

In Adho Mukha Svanasana, give the asana points for the hands.

Back 29

1) Hands are shoulder-width apart

2) Wrist creases are parallel to the front edge of the mat

3) Press down through the entire palms

4) Spread the fingers

Front 30

Name a transitional pose for Sirsasana.

Back 30

1) Balasana

2) Adho Mukha Svanasana

Front 31

Define “transitional pose.”

Back 31

A pose that neutralizes the body. It enables a gradual shift to move into the counter pose.

Front 32

List 4 benefits of Salamba Sarvangasana.

Back 32

1) Cooling/calming to the nervous system

2) Balances lymphatic and endocrine systems

3) Reduces fluid retention in the legs and feet

4) Improves circulation

Front 33

Name the 3 platforms of the body.s

Back 33

1) The feet & ankles

2) The pelvis

3) The shoulder girdle

Front 34

In Tadasana, what are the asana points for the 3rd platform? What do they protect?

Back 34

1) Lift the sternum away from the navel

2) Spread across the collarbones

3) Release the shoulders down from the ears

4) Press the shoulder blades into the chest (while keeping the front ribs soft)

They protect the neck.

Front 35

In a lower level YogaWorks class, why do we teach external poses before asymmetrical neutral poses?

Back 35

Externals open up the hip flexors.

Thus, the sequence is from simple to complex.

Front 36

Name a risk area in the body if Parivrtta Trikonasana is done incorrectly.

Back 36

The Lower Back

Front 37

True or false? Twists are beneficial to pregnant women in the third trimester.

Back 37

False

Front 38

What is a risk factor in Baddha Konasana?

Back 38

The Hip

The Knee

Front 39

What are the counter poses for Urdhva Dhanurasana?

Back 39

1) Apanasana

2) Any twist

3) Any forward bend

Front 40

For Sirsasana, what are the asana points for the 3rd platform?

Back 40

1) Lift the sternum away from the navel

2) Spread across the collarbones

3) Release the shoulders down from the ears

4) Press the shoulder blades into the chest (while keeping the front ribs soft)

Front 41

For Virabhadrasana 1, what is the action and the position of the back leg?

Back 41

Position: slight external rotation

Action: effort towards neutral via internal rotation

Front 42

True or false? YogaWorks teaches students to stack the hips in Ardha Chandrasana.

Back 42

False