Yoga - Intro 2 Knowledge

Front 1

Garudasana

Back 1

Garuda = eagle

Front 2

Parivrtta Trikonasana

Back 2

Parivrtta = revolved, Trikona = triangle

Front 3

Parivrtta Parsvakonasana

Back 3

Parivrtta = revolved, Parvsa = side, flank, Kona = angle. Revolving lateral angle posture

Front 4

Parivrtta Ardha Chandrasana

Back 4

Parivrtta = revolved, Ardha = half, Chandra = moon. Revolved half-moon posture

Front 5

Virabhadrasana III

Back 5

Virabhadra = a powerful warrior created by Siva from his matted hair

Front 6

Utthitha Hasta Padangusthasana I

Back 6

Utthita = extended, Hasta = hand, Padangustha = the big toe. Stand on 1 leg, hold toe of extended leg.

Front 7

Adho mukha svanasana

Back 7

Adho = down, mukha = face, svana = dog

Front 8

Parsvottanasana

Back 8

Parsva = side or flank, Uttana = intenses stretch. Pose in which the side of the chest is stretched intensely

Front 9

Samyama (define)

Back 9

Holding together, integration

Front 10

Samyama yoga (define)

Back 10

Integration of the last 3 limbs of yoga - Dharana, Dhyana, Samadhi - to achieve union with the universal spirit. (LOP xviii)

Front 11

Parinama (define)

Back 11

Change, alteration, transformation

Front 12

Citta (define, GFW)

Back 12

The mind...composed of mind, intellect, and ego. The mind is the bridge connecting the physical entity with the spiritual entity...GFW, Path of Yoga p12

Front 13

Citta (define, LOY)

Back 13

The mind in its collective sense, including the faculty of attention (observational? descriptive?), reason, and ego (I-maker). LOY Glossary

Front 14

Citta vrtti (define & list effects)

Back 14

Modifications of the mind. These modifications create pleasure and pain.

Front 15

Sadhana (define)

Back 15

A quest. A discipline undertaken in pursuit of a goal (LOYSOP, p 22)

Front 16

Abyasa (define)

Back 16

Repeated practice performed with observation and reflection. (LOYSOP, p. 22)

Front 17

What does Patanjali recommend to control the fluctuations of the mind (citta vrtti)?

Back 17

Study or practice (abhyasa) and absence of worldly desires (vairagya). Abyasa-vairagyabhyam tannirodhah, PYS I, 12.

Front 18

Sadhana (with respect to the 8 limbs of yoga)

Back 18

It refers to limbs 2-4 (asana, pranayama, pratyahara), in which one works towards individual development through the interpenetration of the body and mind, mind and soul. (TOY, Yoga and Life, p. 6)

Front 19

Vairagya (define)

Back 19

Absence of worldly desires

Front 20

Prana (define)

Back 20

Breath, life, energy, vitality. [LOY, Glossary]
Life force, vital energy, breath [LOYSOP, Glossary]

Front 21

Purusa (define)

Back 21

The Seer, the Soul [LOYSOP, Glossary] The soul is unchanging.

Front 22

Prakrti (define)

Back 22

Nature, that which is seen. Prakrti is subject to change.

Front 23

Guna (define)

Back 23

Qualities of consciousness. There are three qualities, that express themselves in varying predominance.

Front 24

Gunas (list)

Back 24

Sattva - the illuminating, pure or good quality
Rajas - the quality of mobility or activity
Tamas - the dark and restraining quality

Front 25

Muscles (define)

Back 25

Muscles consist of a fleshy tissue which has the ability to contract and expand...Muscular contraction and expansion...is responsible for all physical movement and motion. [GFW p. 65]

Front 26

Ligaments

Back 26

Ligaments connect bone to bone

Front 27

Tendons

Back 27

Tendons connect muscles to bones

Front 28

Skeletal system (define)

Back 28

Consists of all bones in the body (about 213), including cartilege and ligaments

Front 29

Skeletal system - 5 major functions

Back 29

1. Framework for body; 2. provides levers for muscles to move; 3. protects organs, e.g. brain & lungs; 4. contains marrow that manufactures blood cells; 5. stores calcium & phosphorus.

Front 30

9 major systems of the body (per GFW)

Back 30

1. skeletal; 2. muscular; 3. respiratory; 4. circulatory; 5. digestive; 6. nervous; 7. glandular; 8. excretory; 9. reproductive (GFW p 64-71)

Front 31

Flexion

Back 31

Flexion decreases the angle between the bones of the limb at a joint. Flexion may occur only along the sagittal plane, i.e. from the forward to backward direction, and not side-to-side direction.

Front 32

Extension

Back 32

The opposite of flexion; a straightening movement that increases the angle between body parts.

Front 33

Abduction

Back 33

A motion that pulls a structure or part away from the midline of the body. Raising the arms laterally, to the sides, is an example of abduction.

Front 34

Adduction

Back 34

A motion that pulls a part towards the midline of the body, or towards the midline of a limb. E.g. Dropping the arms to the sides, or bringing the knees together.

Front 35

Rotation

Back 35

Turning a part toward or away from the midline. E.g. turning the thigh so that toes point toward the midline is internal rotation.

Front 36

Eversion

Back 36

the movement of the sole of the foot away from the median plane

Front 37

Inversion

Back 37

the movement of the sole towards the median plane (same as when an ankle is twisted).

Front 38

Rotation (no reference to opposites)

Back 38

A motion that occurs when a part turns on its axis. The head rotates on the neck, as in shaking the head 'no'.

Front 39

Circumduction

Back 39

The conical movement of a body part, such as a ball-and-socket joint. It is a combination of flexion, extension, adduction, and abduction. E.g. "Windmilling" the arms or rotating the hand from the wrist.

Front 40

Pronation (foot)

Back 40

The heel bone angles inward and the arch tends to collapse. (A "knock-kneed" person has overly pronated feet.

Front 41

Pronation (forearm)

Back 41

Rotation of the radius towards the midline relative to the ulna. Movement of the palm from anterior-facing to posterior-facing without an associated movement at the shoulder.

Front 42

Supination (foot)

Back 42

Supination in the foot occurs when a person appears "bow-legged" with their weight supported primarily on the outer edges of their feet

Front 43

Supination (forearm)

Back 43

rotation of the radius away from the midline relative to the ulna. Movement of the palm from posterior-facing to anterior-facing without an associated movement at the shoulder.

Front 44

Dorsiflexion

Back 44

Movement of ankle so that toes are brought closer to shin

Front 45

Plantar flexion

Back 45

Movement of ankle so that toes move away from the shin

Front 46

What are the major joints of the body?

Back 46

Ankle, knee, hip, sacroiliac, shoulder, elbow, wrist

Front 47

Describe the structure and types of movement of the hip joint.

Back 47

Hip = ball-and-socket joint. It can flex, extend, adduct, abduct, rotate medially and laterally, and circumduct. (ANB p 39)

Front 48

Describe the structure and types of movement of the shoulder joint.

Back 48

Shoulder = synovial, ball-and-socket joint between glenoid fossa of scapula and head of the humerus (glenohumeral). It is multiaxial. It can flex, extend, abduct, adduct, rotate medially, and rotate laterally. (ANB p 56)

Front 49

Describe the structure and types of movement of the ankle joint.

Back 49

ankle = hinge joint, synovial. It can only extend (dorsiflexion) and flex (plantarflexion). It is formed between the tibia, fibula, and talus. (ACB p 42)

Front 50

Describe the structure and types of movement of the knee joint.

Back 50

The knee is composed of two condylar (ellipsoid) synovial joints between the condyles of the tibia and femur, and a gliding synovial joint between the patella and the femur. The movements of the joints are mainly flexion and extension, with varying degrees of rotation and gliding. (ANB p 41)

Front 51

Describe the structure and types of movement of the elbow joint.

Back 51

Elbow = hinge joint, synovial. It can flex and extend. There are two joints: humeroulnar and radiohumeral, both synovial hinge joints. (ANB p 34)

Front 52

Describe the structure and types of movement of the wrist joint.

Back 52

Wrist = hinge joint. It can flex, extend, pronate, and supinate.

Front 53

Define the anatomical position for humans

Back 53

Body standing erect and at rest
Limbs in supine-like positions, e.g. palms forward, arms slightly out from body, feet together

Front 54

What are the 6 types of synovial joints?

Back 54

1. Ball and socket, 2. Hinge, 3. Saddle, 4. Ellipsoid or Condylar, 5. Pivot, 6. Gliding

Front 55

Describe a ball-and-socket joint and give examples

Back 55

Movements in all directions are permited, e.g. Hip and shoulder

Front 56

Describe a hinge joint and give examples

Back 56

Permits movement in only one plane: flexion / extension. E.g. Ankle and elbow (humeroulnar)

Front 57

Describe a saddle joint and give an example.

Back 57

Two concave articulating surfaces, permitting all motions but rotation. E.g. Base of the thumb (carpometacarpal)

Front 58

Describe an ellipsoid joint and give examples.

Back 58

Reduced ball-and-socket configuration with little to no rotation allowed, e.g. bicondylar knee, wrist (radiocarpal)

Front 59

Describe a pivot joint and give an example.

Back 59

A ring of bone around a peg, e.g. between C1 and C2 so that head pivots (rotates)

Front 60

Describe a gliding joint and give an example.

Back 60

Has flat articulating surfaces, e.g. facet joints of the vertebrae, acromio-clavicular (ACB p 22), and the between the patella and the anterior facets of the tibia. (ACB p 41)

Front 61

This muscle inserts on the radius near the elbow, and originates on the scapula. What is it and what happens when it contracts?

Back 61

Biceps brachii. When it contracts the elbow bends as the forearm moves toward the upper arm. (ACB p 57)

Front 62

What are the principle flexors of the elbow joint?

Back 62

Brachialis and biceps brachii. (ACB p 57)

Front 63

This muscle inserts on the ulna and originates on the humerus and scapula. What is it and what happens when it contracts?

Back 63

Triceps brachii. When it contracts the elbow extends (straightens) as the forearm moves away from the upper arm. (ACB p 57)

Front 64

This muscle has a broad origin along the spine of the scapula, acromion, and clavicle. It inserts on the upper humerus. What is it?

Back 64

Deltoid (ACB p 56)

Front 65

What are the functions of the deltoid?

Back 65

The deltoid is one of the principle movers of the shoulder joint. Various sections are active during adduction, abduction, extension, flextion, and medial & lateral rotation of the arm at the shoulder joint. (ACB p 56)

Front 66

This large, superficial muscle originates on the iliac crest and sacrum and inserts on the posterior side of the upper femur. What is it?

Back 66

Gluteus maximus (ANB p 61)

Front 67

How does the Gluteus maximus function in running and walking?

Back 67

Glut max extends the hip in running and walking uphill. It does not act in relaxed walking.

Front 68

What two large muscles compose the superficial and intermediate layers of the gluteal region?

Back 68

The Gluteus maximus = most superficial; Gluteus medius = intermediately placed.

Front 69

What are the major functions of the Gluteus medius?

Back 69

1-Major abductor of the hip.
2-Stabilizes pelvis when opposite lower limb is lifted off the ground

Front 70

What Gluteus muscle, and what group of muscles, form the deepest layer of the gluteal region?

Back 70

Gluteus minimus and 6 deep, lateral rotators.

Front 71

What 3 muscles compose the hamstrings?

Back 71

1-Semimembranosus
2-Semitendonosus
3-Biceps femoris
(ACB p 62)

Front 72

Where do the hamstrings originate and insert?

Back 72

Origin: Ischial tuberosity (sitting bone); Biceps femoris also originates on the upper femur. Insert: upper tibia (I think)

Front 73

What are major functions of the hamstrings?

Back 73

1- Flex the knee joint
2- Extend the hip joint
(for example while walking)

Front 74

What 4 muscles comprise the "quads"?

Back 74

Vastus medialis, Vastus intermedius, Vastus lateralis, Rectus femoris (ACB p 64)

Front 75

Where is the Periformis muscle? What does it do?

Back 75

Periformis is a deep muscle of the gluteal region. Origin = ?, insertion = posterior aspect of greater trochanter of femur. the Periformis laterally rotates, extends, and abducts the hip joint. (ACB p 61)

Front 76

What are the principle functions of the 6 muscles of the medial thigh?

Back 76

1- adductors of the hip joint
2-Lateral rotation of the hip joint (Obturator externus)

Front 77

Where do the 6 medial thigh muscles insert? What are the two exceptions?

Back 77

1-All 4 adductors insert on linear rough line, posterior surface of femur
2-Gracilis inserts on medial tibia
3-Obturator externus inserts on neck of femur

Front 78

What are the flexors of the knee joint?

Back 78

The hamstrings (all 3), sartorius, gracilis, and gastrocnemius. (ACB p 62)

Front 79

This muscle originates on the posterior femor, just above the condyles of the femur. It inserts via the Achilles tendon to calcaneus. What is it?

Back 79

Gastrocnemius (ACB p 66)

Front 80

What are the major functions of the gastrocnemius?

Back 80

It flexes the knee joint, and withother 2 superficial muscles of the calf (Soleus and Plantaris) plantarflexes the ankle. (ACB p 66)

Front 81

What muscle group dorsiflexes the ankle?

Back 81

The muscles of the anterior lower leg: Tibialist anterior, the toe and big toe extensors, and Fibularis tertius. (ACB p 65)

Front 82

This muscle group mainly originates on the ischial tuberosity and inserts on the tibia and fibia. What is it and what is the major function?

Back 82

Hamstrings. They flex the knee joint and extend the hip joint. (ACB p 62)

Front 83

What are the masseters and what do they do?

Back 83

Masseters originate on the cheekbone (?) and insert on the lower mandible. They are responsible for mastication. (ACB p 47)

Front 84

What is the 1st book of the Yoga Sutras of Patanjali (YSoP) and what does it address?

Back 84

Samadhi Pada. It defines yoga and the state of Samadhi, or blissful union with the divine. (LOYSoP, p 47, also P 4-5)

Front 85

What is the 2nd book of the Sutras and what does it address?

Back 85

Sadhana Pada. Sadhana is a quest, or disciplined practice with a goal in mind. This Pada describes how everyone, even the beginner, can pursue the study of yoga. (LOYSoP, p 107), also p 6-7

Front 86

What is the 3rd book of the Sutras and what does it address?

Back 86

Vibhuti Pada. Vibhuti means power, or property of yoga. Patanjali describes the powers that may accrue to a sadhaka, and warns the Sadhaka to ignore their temptations and pursue the spiritual path. (LOYSoP, p 7)

Front 87

What is the 4th bok of the Sutras and what does it address?

Back 87

Kaivalya Pada. Kaivalya is eternal emancipation. In kaivalya, the Sadhaka lives in a positive state above the influence of the gunas. He/she does day-to-day work dispassionately, without becoming involved in it. (LOYSoP, p 8)