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158 Cards in this Set
- Front
- Back
Vedic |
PERIOD
Guru to Sage
4 Books / Vedas ("knowledge") 1. RIG veda - Higher Power 2. SAMA veda - Sacrafice 3. YAJUR veda - Chance 4. ATHANA veda - Rituals |
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Pre-Classical |
PERIOD Upanishads
Self Sacrifice |
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Classical |
PERIOD Bhagavad Gita
Patangali ("fallen angel") |
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Post Classical |
PERIOD Tanric Yoga |
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Modern |
PERIOD Physical
Krishna Macharya > Patabi Jois - Astanga > BKS Iyengar > TKV Desikachar > Indra Devi --- brought yoga to US |
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Hatha Yoga |
Type of Yoga Sun / moon yoga
"Forceful" yoga |
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Karma Yoga |
Type of yoga - Actions cause reactions |
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Tantra yoga |
Type of yoga - body as temple |
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Raja Yoga |
TYPE OF YOGA patangali Meditation - refining the mind |
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Vinyasa |
TERM Movement with Breath |
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Namaste |
TERM The light in my bows to the light in you |
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Yoga |
"To yoke" or unite |
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2 breaths that creat heat |
- kapalibhati - ujjayi - Nodishodana - R side |
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Breathing |
- kapalibhati. - skull brightening - ujjayi - throat constrict - nodishodna. - alternate nostril - agnisaura dhanti - stomach rolls - samavritti - 3/4 count - sitali - cooling - brahmari - humming bee - jathara - abdominal - maha tri - 3 part |
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8 limb path |
ASTANGA (AST=8)
- yamas - behav constraints - niyamas. - internal practices - asanas - pranayama - pratyahara - w.drawel of senses - dharana - intense focus - dyana - state of meditation - samadhi - state of oneness |
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Yamas |
- ahimsa. - non-harming - satya - non-lying - Asteya. - non-stealing - Brahmacharia - moderation - aparigraha - non-hoarding |
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Niyamas |
- soucha. - cleanliness - santosha. - contentment - tapas. - zeal for yoga - svadyaya. - self-study - ishvarapranidhana - surrender |
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Jnana Mudra - "Giana" |
- knowledge circulating back into body - energizing / open Index & thumb UP - Root Chakra
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Chin Mudra - "Seen" |
Index & thumb DOWN Grounding Circulating knowledge back into body ROOT chakra Both hands down on knees or right at chest |
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Mudras |
Used to enhance subtle energy |
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Mantra |
- sound / vibration
- from "manas" (mind)
Stills the vibrations of the mind |
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AUM |
AH - Awakening OH - Dream M - Deep Sleep
Harmony of body, mind and spirit Sound of everything and nothing
Universal - all that is, was and will be - beyond the bounds of time |
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4 Factors to know before class |
- type of class, level - population - time of day - level of energy - theme / intention - time limit |
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Yogas citta vritti nirodhah |
Yoga is stilling the fluctuations of the mind |
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Tada drastuh svarupe vasthanam |
Then one abides by their own true nature |
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5 warm up poses |
- sukhasana - lateral extensions - forward fold - cat/ cow - gentle twists - Surya Namaskara |
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2 poses prep back bend |
- anjanyasana - creacent lunge - virabhadrasana I
Why? Open hip flexors and teach pelvic neutrality in relation to extension of spine |
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Pre- Natal Sun A |
- wide legged FF - first 2 trimesters - lunge w. Knee down |
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PRE-NATAL. 3 poses to avoid |
- bhujangasana - danurasana - urdhva danurasana |
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PRE-NATAL. 3 benefits |
- improves sleep - reduces stress - decreases headaches - increases circulation - decreases swelling - decreases risk of pre-term labor |
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Safety |
#1 goal of yoga teachers |
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Counterposes Back Bends |
- wiperblade legs - Happy Baby - Bound Angle |
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Adjust Down Dog |
ADJUSTMENTS: - press onto fingertips, back of heels - strap around back up through legs - from front lean, press into hips - up and back - from side, pull hips back CUES to adj: - press into upper palms / fingers - heels reach for mat - heels do not have to touch - upside down V - ears at biceps, gaze up toward belly - press chest toward toes - press thighs to upper back of room |
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Modifications |
- blocks - straps - knee down - balasana/ alternatives - knee/chest/chin |
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Open hip posture |
- War II - Ardha Chandransana |
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Closed hip posture |
- anjanyasana - paschimotanasana |
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Poses - shoulder girdle |
- humble warrior - garudasana arms - gomukhasana - down dog - standing twists |
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Differences betwn class types |
- temperature - speed - amount of modifications and cuing |
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Where you look before adjusting? |
- foundation, feet/legs
- inversions - hands/arms |
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Poses you to do against the wall |
- vrksasana - sukhasana - trikonasana - parsvakanasana - garudasana - virabhadrasana II and III
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Timing - balance |
After warm up, abs, wrist warmups |
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Timing - inversions |
After wrist warmups Towards beginning or end |
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Timing - backbends |
After standing postures and arm balances - not right after abs or intense forward folds |
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4 books Yoga Sutras |
Samadhi Pada. - CONTEMPLATION Sadhana Pada - PRACTICE (First 5 limbs) Vibhuti Pada - ACCOMPLISHMENTS (last 3 limbs) Kaivaly Pada - ABSOLUTENESS |
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Sutras |
Raja or Royal Yoga
Written in palm leaves and seutured together |
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3 qualities of a teacher |
- truthfulness - tolerance - create and maintain safe environment - avoid self-doubt or appearance of |
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Muscles - Scorpion - Vrschikasana |
1 - Quadraceps 2 - Rectus Abdominis 3 - Psoas Major |
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Muscles - Scorpion |
4 - Deltoid 5 - Triceps Brachii |
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MUSCLES - Ardha Muka Svanasana |
1 - Infraspinatus 2 - Triceps Brachii 3 - Spinal Extensors |
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MUSCLES - Ardha Muka Savanasana |
4 - Gluteus Maximus 5 - Hamstrings 6 - Quadraceps |
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MUSCLES - Ardha Muka Svanasana |
7 - Abductor Magnus 8 - Pectineus 9 - Psoas Major 10 - Diaphram |
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MUSCLES - Utkatasana |
1 - Extensor Digitorum 2 - Triceps Brachii 3 - Deltoid 4 - Infraspinatus 5 - Teres Minor |
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MUSCLES - Utkatasana |
6 - Erector Spinae 7 - Gluteus Medius 8 - Serratus Anterior 9 - Rectus Abdominus |
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MUSCLES - Utkatasana |
10 - Quadraceps 11 - Hamstrings 12 - Soleus 13 - Tibialis Anterior |
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Mula Bhanda |
Root / pelvic floor - all class - less fatigued - hold prana in - "floating", lighter - all poses |
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Uddiyana Bhanda |
Hallow belly lock Message inner organs Message low back muscles Move prana up Jump float & twist deeper Poses - - sukhasana - ardha uttanasaba - goddess - trikonas - tadasana - inversions |
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Jalandhara Bhanda |
Throat lock Net , throat, stream, flow 2/3 breath then lock - Releases anger / stress - compresses sinuses/ main artery in neck - regulates circulatory, respiratory, thyroid systems Poses - - on its own - all seated - meditation |
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Maha Bhanda |
Mula, Uddiyana and Jalandhara Bhandas together Wide legs, hands on knees - regulates endocrine system |
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Abdominal breathing |
Jathara Pranayama - lying, seated, standing Vayus: Pran (in), vyana (diffuse) - relaxing, healing, detoxifying Contras: none |
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Great 3 part breathing |
Maha Tri Pranayama - lying, seated, Standing Belly --- Ribs --- chest/heart Vayus: pran (in), vyana (diffusing) - relaxing, healing, detoxifying, messaging inner organs |
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Victorious Breath |
Ujjayi
- constrict throat - draw breath along back side of Nasal/esophogus
- Vayus: pran (in), vyana (diffusing)
Strengthens nervous system, digestive system, and removes phlegm
Stimulates thyroid gland and vocal cords
Creates heat and focuses mind
- seated or standing
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Ayurveda |
Means LIFE - WISDOM "The Wisdom of Life" "The Knowledge of Longevity" - Restore wholeness and self empowerment |
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3 guanas |
- Sattva - Rajas - Tamas |
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Sattva |
Beingness Harmony Balance Ripeness Purity
Chakras: Sahasrara, Ajana |
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Rajas |
Change Movement Energy Raw
Chakras: Visshudhha, Anahata, Manipura |
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Tamas |
Laziness Inertia Materiality Stale Heaviness Darkness Chakras: Svadhisthana, Muladhara |
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Doshas |
That which changes IMBALANCE Changes dependant on circumstances |
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Vata |
Dosha. 2-6. TOUCH.
Ether & Air Balancing... Poses- Balasana (grounding/calming) Mantra - RAM Balanced: Creative, immaginative, rough, dry skin
Imbalanced: Worried, anxious, cold, insomnia, verbal diarea |
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Kapha |
Dosha. 8-10. SMELL
Earth & Water
Oily, smooth, dense, slow, gross
Balancing... Pose: Sun Sal / War II (heat building/ opens chest pushing out stagnation) Mantra: HUM
Balanced: strong, calm, steady w. Possitive outlook, forgiving, loving, grounded
Imbalanced: Lazy, selfish, greedy, materialistic, overly attached, envious, stubborn |
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Pitta |
Dosha. 10-12. SIGHT
Water & Fire
Balancing... Pose: navasana, lateral stretches. (Cooling, balanced, calming) Mantra: SHRIM (shreem)
Balanced: Inteligent, sharp witted, disciplined, successful, goal oriented
Imbalanced: Short tempered, manipulative, warm rosey complection, strong appitite, inflamation, ulsars |
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Pancha Maha Bhutas |
Heavy to light Earth Water Fire Air Ether |
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Vikriti |
Fluctuations Current state of imbalance of dosha |
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Prakriti |
True nature 1st creation What you were born as Does not change |
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Koshas |
5 sheiths
- anna-maya. (Body) - prana-maya (breath) - mano-maya (mind) - vijnana-maya (intuition) - ananda-maya (bliss)
All around the soul
Healing all koshad brings... Health, wealth, wisdom, insight, contentment
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Muladhara |
Root Chakra - RED
LAM - "I have"
Balancing... Breath - Belly Breath Asanas - DD, tadasana
Inbalanced: - anxious - flighty - back - forth btwn fear and bravery
Balanced: - connection w mother earth - foundation of physical existance - sense of belonging - basic needs |
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Svadhisthana |
Sacral Chakra - ORANGE (Sweetness)
VAM. - "I feel"
Balancing... Breath - 4 count Asanas - anjanyasana, pigeon
Inbalanced: - guilt - blame - shame Balanced: - emotions - connection w. Others - sexuality - money, sex, creativity - boundries - passion/ drive, ethics |
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Manipura |
Naval Chakra - YELLOW
RAM - "I can" "I do"
Balancing... Breath - kapalibhati / ujjayi Asanas - parivrita trikonasana
Inbalanced: - taking on more than can handle - need to be right - emotionally cold Balanced: - ego - digestive system - sympathetic nervous system - self esteam / worth / power |
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Anahata |
Heart Chakra - GREEN
YAM - "I love"
Balancing... Breath - 4 count Asanas - camel, bridge Mudra - Chin (L dwn, R at heart) Inbalanced: - lack compassion - possessiveness - cold and distant - greif - lonliness Balanced: - energizes blood with prana and circulatea - love & balance - compassion, gratitude, forgiveness - Hope - Humanity and spirit |
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Visshudhha |
Throat Chakra - SKY BLUE (Purification)
HAM - "I communicate"
Balancing... Breath - Ujjayi / Bees Breath Poses: simhasana, matsyasana, ustrasana
Inbalanced: - resistant to change - stubborness - not talking much or well Balanced: - self expression - speaking your truth - will power - communication - power of choice |
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Ajana |
3rd Eye Chakra - VIOLET
SHAM - "I see" "I perceive"
Balancing... Breath - Poses: balasana, janu sirsasana
Imbalanced: - Lack concentration - Insensitive - Denial of what going on around u
Balanced: - intuition - insight - inspiration - wisdom |
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Sahasrara |
Crown Chakra - VIOLET/WHITE AUM - "I accept" "I know" Balancing... Breath - cooling Asanas - headstand, sukhasana Imbalanced: Lack inspiration Confusion Excess in other chakras (greed/ dominence of others) Apathy Balanced: - unify human and divine - prayer, meditation, spirituality and space - open minded |
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Detox issues - illnesses |
3rd Chakra - Naval - Manipura - Arthritus - diabetes - ulsars - indegestion - liver - bloating |
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Pratyahara |
Withdrawal of senses After pranayama on 8 limb path... |
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Dharana |
Intense focus After pratyahara on 8 limb path |
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Dyana |
State of meditation
After dharana (focus) on 8 limb path |
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Samadhi |
State of oneness / bliss
After dyana (meditation) on 8 limb path |
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Soucha |
Niyama - cleanliness |
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Santosha |
Niyama - contentment |
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Tapas |
Niyama - zeal for yoga "Heat" |
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Svadyaya |
Niyama - self study |
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Ishvarapranidhana |
Niyama - surrender to higher being |
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Ahimsa |
Yama - non- hurting |
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Satya |
Yama - non-lying Can create fearlessness |
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Asteya |
Yama - non-stealing |
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Brahmacharia |
Yama - Abstenence, moderation |
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Aparigraha |
Yama - non- hoarding |
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Yamas - definition |
Behavioral constraints Ethical disciplines transcending creed, country, age and time |
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Niyamas - definition |
Internal practices |
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5 kleshas keeping us from finding samadhi |
- Ignorance - Ego - Attachment - Aversion - Fear of Death |
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Cultivate ____________ toward the happy |
Friendliness |
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Cultivate ___________for the unhappy |
Compassion |
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Cultivate _____________ in the virtuous |
Delight |
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Cultivate ____________ toward the wicked |
Disregard / indifference |
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4 keys to happiness |
- friendliness - compassion - delight - disregard |
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Samadhi |
Bliss Enlightenment Liberation |
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To understand Yoga is to know which Sutras |
1 to 4, book 1 (contemplation) |
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Shakti / Shiva |
Shakti - female Shiva - male |
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Possible Themes |
- balance - heart openers - seasons - chakras - yamas - niyamas - detox - binding |
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1 - Clavical 2 - Scapula 3 - Thorasic Spine 4 - lumbar spine 5 - Illiac Crest |
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6 - Sacrum 7 - Coccyx
8 - Femar 9 - Patella
10 - Tibia 11 - Fibula
27 - Calcaneus |
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12 - phalangies 13 - Metatarsals 14 - Tarsals |
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15 - phalanges 16 - meta carpals 17 - carpals 18 - Radius 19 - Ulna 20 - Humerous |
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21 - xiphoid process 22 - Ribs 23 - Sturnum 24 - sterno clavicular joint 25 - cervical spine / altas 26 - cranium |
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According to Patanjali even wild animals can practice ahimsa |
True |
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Patanjali definition |
"Fallen Angel" |
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Xiphoid process |
Point at bottom of sturnum |
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Cranium |
Head |
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Sterno clavicular joint |
Meeting of sturnum and clavical |
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Rig veda |
Higher power |
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Sama veda |
Sacrifice |
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Yajur veda |
Chance |
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Athana veda |
Rituals |
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1st sutra book |
Contemplation |
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2nd sutra book |
Practice |
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3rd sutra |
Accomplishments |
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4th sutra book |
Absoluteness |
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Rectus abdominus |
Stomach muscles |
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Spinal extensors |
Muscles along back spine |
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Infraspinatus |
Outer scapula muscle |
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Abductor magnus |
Inner thigh muscles |
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Pectineus |
Connects upper femer with pelvic crest |
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Extensor digitorum |
Top forearm muscle |
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Teres minor |
Connects top of humerus and scapula |
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Serratus anterior |
Scapula around side to ribs |
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Soleus |
Back calf muscle |
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Tibialis anterior |
Front / shin muscle |
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2-6 |
Vatta time |
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Ram |
Vata mantra |
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Touch |
Vata sensory |
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8-10 |
Kapha time |
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Ram |
Kapha mantra |
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Touch |
Kapha sensory |
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10-12 |
Pitta time |
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Sight |
Pitta sensory |
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Shrim |
Pitta mantra |
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Hum |
Kapha mantra |
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Anna-maya |
Body kosha |
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Prana-maya |
Breath kosha |
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Mano-maya |
Mind kosha |
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Vijnan-maya |
Intuition kosha |
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Ananda-maya |
Bliss kosha |
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LAM - I have |
Muladhara mantra - saying |
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VAM - I Feel |
Svadisthana mantra - saying |
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RAM - I can, I do |
Manipura mantra - saying |
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YAM - I love |
Anahata mantra - saying |
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HAM - I communicate |
Visshudhha mantra - saying |
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ShAM - I see, I perceive |
Ajana mantra - saying |
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AUM - I know, I accept |
Sahasrara mantra - saying |