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158 Cards in this Set

  • Front
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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

Pre-Classical

PERIOD



Upanishads



Self Sacrifice

Classical

PERIOD



Bhagavad Gita



Patangali ("fallen angel")

Post Classical

PERIOD



Tanric Yoga

Modern

PERIOD



Physical



Krishna Macharya


> Patabi Jois - Astanga


> BKS Iyengar


> TKV Desikachar


> Indra Devi --- brought yoga to US

Hatha Yoga

Type of Yoga



Sun / moon yoga



"Forceful" yoga

Karma Yoga

Type of yoga - Actions cause reactions

Tantra yoga

Type of yoga - body as temple

Raja Yoga

TYPE OF YOGA



patangali



Meditation - refining the mind

Vinyasa

TERM



Movement with Breath

Namaste

TERM



The light in my bows to the light in you

Yoga

"To yoke" or unite

2 breaths that creat heat

- kapalibhati


- ujjayi


- Nodishodana - R side

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

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

Yamas

- ahimsa. - non-harming


- satya - non-lying


- Asteya. - non-stealing


- Brahmacharia - moderation


- aparigraha - non-hoarding

Niyamas

- soucha. - cleanliness


- santosha. - contentment


- tapas. - zeal for yoga


- svadyaya. - self-study


- ishvarapranidhana - surrender

Jnana Mudra - "Giana"

- knowledge circulating back


into body


- energizing / open


Index & thumb UP


- Root Chakra


Chin Mudra - "Seen"

Index & thumb DOWN


Grounding


Circulating knowledge back into body



ROOT chakra


Both hands down on knees or right at chest

Mudras

Used to enhance subtle energy

Mantra

- sound / vibration



- from "manas" (mind)



Stills the vibrations of the mind

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

4 Factors to know before class

- type of class, level


- population


- time of day


- level of energy


- theme / intention


- time limit

Yogas citta vritti nirodhah

Yoga is stilling the fluctuations of the mind

Tada drastuh svarupe vasthanam

Then one abides by their own true nature

5 warm up poses

- sukhasana


- lateral extensions


- forward fold


- cat/ cow


- gentle twists


- Surya Namaskara

2 poses prep back bend

- anjanyasana


- creacent lunge


- virabhadrasana I



Why? Open hip flexors and teach pelvic neutrality in relation to extension of spine

Pre- Natal Sun A

- wide legged FF - first 2 trimesters



- lunge w. Knee down

PRE-NATAL. 3 poses to avoid

- bhujangasana


- danurasana


- urdhva danurasana

PRE-NATAL. 3 benefits

- improves sleep


- reduces stress


- decreases headaches


- increases circulation


- decreases swelling


- decreases risk of pre-term labor

Safety

#1 goal of yoga teachers

Counterposes Back Bends

- wiperblade legs


- Happy Baby


- Bound Angle

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


Modifications

- blocks


- straps


- knee down


- balasana/ alternatives


- knee/chest/chin

Open hip posture

- War II


- Ardha Chandransana

Closed hip posture

- anjanyasana


- paschimotanasana

Poses - shoulder girdle

- humble warrior


- garudasana arms


- gomukhasana


- down dog


- standing twists

Differences betwn class types

- temperature


- speed


- amount of modifications and cuing

Where you look before adjusting?

- foundation, feet/legs



- inversions - hands/arms

Poses you to do against the wall

- vrksasana


- sukhasana


- trikonasana


- parsvakanasana


- garudasana


- virabhadrasana II and III


Timing - balance

After warm up, abs, wrist warmups

Timing - inversions

After wrist warmups


Towards beginning or end

Timing - backbends

After standing postures and arm balances


- not right after abs or intense forward folds

4 books Yoga Sutras

Samadhi Pada. - CONTEMPLATION



Sadhana Pada - PRACTICE


(First 5 limbs)



Vibhuti Pada - ACCOMPLISHMENTS


(last 3 limbs)



Kaivaly Pada - ABSOLUTENESS

Sutras

Raja or Royal Yoga



Written in palm leaves and seutured together

3 qualities of a teacher

- truthfulness


- tolerance


- create and maintain safe environment


- avoid self-doubt or appearance of

Muscles - Scorpion - Vrschikasana

1 - Quadraceps



2 - Rectus Abdominis



3 - Psoas Major

Muscles - Scorpion

4 - Deltoid



5 - Triceps Brachii

MUSCLES - Ardha Muka Svanasana

1 - Infraspinatus



2 - Triceps Brachii



3 - Spinal Extensors

MUSCLES - Ardha Muka Savanasana

4 - Gluteus Maximus



5 - Hamstrings



6 - Quadraceps

MUSCLES - Ardha Muka Svanasana

7 - Abductor Magnus



8 - Pectineus



9 - Psoas Major



10 - Diaphram

MUSCLES - Utkatasana

1 - Extensor Digitorum



2 - Triceps Brachii



3 - Deltoid



4 - Infraspinatus



5 - Teres Minor

MUSCLES - Utkatasana

6 - Erector Spinae



7 - Gluteus Medius



8 - Serratus Anterior



9 - Rectus Abdominus

MUSCLES - Utkatasana

10 - Quadraceps



11 - Hamstrings



12 - Soleus



13 - Tibialis Anterior

Mula Bhanda

Root / pelvic floor


- all class


- less fatigued


- hold prana in


- "floating", lighter


- all poses

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

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


Maha Bhanda

Mula, Uddiyana and Jalandhara Bhandas together



Wide legs, hands on knees



- regulates endocrine system

Abdominal breathing

Jathara Pranayama



- lying, seated, standing



Vayus: Pran (in), vyana (diffuse)



- relaxing, healing, detoxifying



Contras: none

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

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


Ayurveda

Means LIFE - WISDOM



"The Wisdom of Life"


"The Knowledge of Longevity"



- Restore wholeness and self empowerment

3 guanas

- Sattva


- Rajas


- Tamas

Sattva

Beingness


Harmony


Balance


Ripeness


Purity



Chakras: Sahasrara, Ajana

Rajas

Change


Movement


Energy


Raw



Chakras: Visshudhha, Anahata, Manipura

Tamas

Laziness


Inertia


Materiality


Stale


Heaviness


Darkness



Chakras: Svadhisthana, Muladhara

Doshas

That which changes


IMBALANCE



Changes dependant on circumstances

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

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

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

Pancha Maha Bhutas

Heavy to light



Earth


Water


Fire


Air


Ether

Vikriti

Fluctuations



Current state of imbalance of dosha

Prakriti

True nature



1st creation



What you were born as



Does not change

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


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

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

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

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

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

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

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


Detox issues - illnesses

3rd Chakra - Naval - Manipura



- Arthritus


- diabetes


- ulsars


- indegestion


- liver


- bloating

Pratyahara

Withdrawal of senses



After pranayama on 8 limb path...

Dharana

Intense focus



After pratyahara on 8 limb path

Dyana

State of meditation



After dharana (focus) on 8 limb path

Samadhi

State of oneness / bliss



After dyana (meditation) on 8 limb path

Soucha

Niyama - cleanliness

Santosha

Niyama - contentment

Tapas

Niyama - zeal for yoga



"Heat"

Svadyaya

Niyama - self study

Ishvarapranidhana

Niyama - surrender to higher being

Ahimsa

Yama - non- hurting

Satya

Yama - non-lying



Can create fearlessness

Asteya

Yama - non-stealing

Brahmacharia

Yama - Abstenence, moderation

Aparigraha

Yama - non- hoarding

Yamas - definition

Behavioral constraints



Ethical disciplines transcending creed, country, age and time

Niyamas - definition

Internal practices

5 kleshas keeping us from finding samadhi

- Ignorance


- Ego


- Attachment


- Aversion


- Fear of Death

Cultivate ____________ toward the happy

Friendliness

Cultivate ___________for the unhappy

Compassion

Cultivate _____________ in the virtuous

Delight

Cultivate ____________ toward the wicked

Disregard / indifference

4 keys to happiness

- friendliness


- compassion


- delight


- disregard

Samadhi

Bliss


Enlightenment


Liberation

To understand Yoga is to know which Sutras

1 to 4, book 1 (contemplation)

Shakti / Shiva

Shakti - female



Shiva - male

Possible Themes

- balance


- heart openers


- seasons


- chakras


- yamas


- niyamas


- detox


- binding

1 - Clavical



2 - Scapula



3 - Thorasic Spine



4 - lumbar spine



5 - Illiac Crest

6 - Sacrum


7 - Coccyx



8 - Femar


9 - Patella



10 - Tibia


11 - Fibula



27 - Calcaneus

12 - phalangies



13 - Metatarsals



14 - Tarsals

15 - phalanges



16 - meta carpals



17 - carpals



18 - Radius



19 - Ulna



20 - Humerous

21 - xiphoid process


22 - Ribs



23 - Sturnum


24 - sterno clavicular joint



25 - cervical spine / altas


26 - cranium

According to Patanjali even wild animals can practice ahimsa

True

Patanjali definition

"Fallen Angel"

Xiphoid process

Point at bottom of sturnum

Cranium

Head

Sterno clavicular joint

Meeting of sturnum and clavical

Rig veda

Higher power

Sama veda

Sacrifice

Yajur veda

Chance

Athana veda

Rituals

1st sutra book

Contemplation

2nd sutra book

Practice

3rd sutra

Accomplishments

4th sutra book

Absoluteness

Rectus abdominus

Stomach muscles

Spinal extensors

Muscles along back spine

Infraspinatus

Outer scapula muscle

Abductor magnus

Inner thigh muscles

Pectineus

Connects upper femer with pelvic crest

Extensor digitorum

Top forearm muscle

Teres minor

Connects top of humerus and scapula

Serratus anterior

Scapula around side to ribs

Soleus

Back calf muscle

Tibialis anterior

Front / shin muscle

2-6

Vatta time

Ram

Vata mantra

Touch

Vata sensory

8-10

Kapha time

Ram

Kapha mantra

Touch

Kapha sensory

10-12

Pitta time

Sight

Pitta sensory

Shrim

Pitta mantra

Hum

Kapha mantra

Anna-maya

Body kosha

Prana-maya

Breath kosha

Mano-maya

Mind kosha

Vijnan-maya

Intuition kosha

Ananda-maya

Bliss kosha

LAM - I have

Muladhara mantra - saying

VAM - I Feel

Svadisthana mantra - saying

RAM - I can, I do

Manipura mantra - saying

YAM - I love

Anahata mantra - saying

HAM - I communicate

Visshudhha mantra - saying

ShAM - I see, I perceive

Ajana mantra - saying

AUM - I know, I accept

Sahasrara mantra - saying