Yoga – Flashcards
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where is tension found
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the back of the stretch
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where is compression found
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in the front of the stretch
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compression
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is determined by the shape of our bones
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tension
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is due to the stretching of muscle or connective tissue limitation of the muscle
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what determines why we can or cannot practice safely
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the inherent shape of our bones
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Flexion
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Decreasing the inner angle of the joint
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Examples of reflexion
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Bending the elbow Dropping the chin to the chest Folding forward (flexion of spine)
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Extension
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Increasing the inner angle of the joint
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examples of extension
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Back bend Kicking leg back (hip extension)
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Abduction
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Moving away from the midline of the body
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examples of abduction
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Lifting leg to the side Lifting arms up from sides into T position
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Adduction
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Moving towards the midline of the body
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examples of adduction
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Crossing one leg in front of the other Crossing arm in front of torso or behind back
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Lateral Flexion
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Sidebending (neck/torso)
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examples of lateral flexion
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Dropping ear towards shoulder Crescent Stretch (dropping one hand down same side of body)
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Rotation
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Rotating or pivoting around a long axis
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examples of rotation
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Twisting along spinal column (seated twist) Turning palms up and down
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Supination
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Rotating the forearm with the palm turning outward
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examples of supination
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Lifting arm then turning arm back (turning palms towards ceiling)
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Inversion
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Turning sole of foot medially (inward)
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examples of inversion
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Turning feet in, turning toes towards each other
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Eversion
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Turing sole of foot laterally outward
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examples of eversion
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Turning feet out, bringing backs of heels towards each other.
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Pronation
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Rotating the forearm with the palm turning inward
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example of pronation
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Lifting arm then turning arm (like emptying a can of soda)
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Protraction
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Draw forward (shoulder)
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example of protraction
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Round shoulders forward "spreading" back
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Retraction
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Draw back (shoulders)
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examples of retraction
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Squeezing shoulder blades together
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hinge joints
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Elbow, knee. This type of joint permits a wide range of movement in only one plane.
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Saddle (sellar) joint
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Thumb. This type of joint permits ball and socket movement (back and forth, side to side), but with very limited rotation.
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Pivot (trochoidal) joint
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Top of the neck, rotation of the radius at the radioulnar joint. This type of joint permits rotational movement around a long axis (bones can spin or twist around other bones).
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Gliding (arthrodial) joint
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Spine, carpal bones of the wrists. This type of joint permits limited gliding movement in which bones glide past each other. It is characterized by two flat bony surfaces that butt against each other.
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Bi-Axial Ball and Socket (condyloidal) joint
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Fingers, jaw, wrist (between the radius and proximal row of the carpal bones). This is a type of joint that allows movement in two planes without rotation.
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Multi-Axial Ball and Socket (enarthrodial) joint
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Hip, shoulder joint. This type of joint allows movement in all planes - wide range of rotation and movement.
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spine's 4 segments
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cervical, the thoracic, the lumbar, and the sacral
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cervical spine
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seven vertebrae
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the thoracic spine
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(mid back) has 12 vertebrae
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lumbar spine
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(low back) has five vertebrae
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The cervical spine is curved
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in an extended position (cervical lordosis)
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The thoracic spine is curved
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in a flexed position (thoracic kyphosis)
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The lumbar spine is curved
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in an extended position (lumbar lordosis)
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sacrum
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is the foundation platform on which the spinal column is balanced
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simple joint
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elbow
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complex joint
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hip, shoulder
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organic
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natural occurance... no two people are alike
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guiding principals
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1. no two people look the same in a yoga pose 2. no two individuals share the same size, shape, orientation, proportion of their bones 3. no two of use will ever do it the same 4. in any yoga postures, the stress that is felt comes from 1 of two sources 5. the ultimate range of motion of any joint is compression 6. the limit of stretching/flexibility is compression (tension) not strength or pain you can take 7. always approach postures from functions and purpose 8. in stead of using your body to get into the pose, use the pose to get into your body
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in any yoga postures, the stress that is felt comes from one of two sources
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muscular tension, boney compression
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the ultimate range of motion of any joint is
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compression
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the limit of stretching/flexibility
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is compression (tension) not strength or pain you can take
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6 planes of motion
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adduction, abduction, flexion, extension, external rotation, internal rotation
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adduction and abduction
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shoulder and hips
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flexion and extension
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shoulders, elbows, knees, hips
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external & internal rotation
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hips and shoulders
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8 major joints of the body
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ankles, knees, hips, lumbar spin, cervical spine, shoulders, elbows, complex forearm
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14 segments of the body
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toes, ankles, tibia, femur, pelvis, lumbar spine, cervical spine, thoracic spine, sclavical, wrist, fingers, radius, ulna, humorous
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myth of alignment #1
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you were born with perfect symmetrical alignment but through behavior and environmental conditions, you lost it
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myth of alignment #2
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there is a perfect posture waiting to be mastered
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myth of alignment #3
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when you're not in a proper alignment you will ultimately hurt or injure yourself
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myth of alignment #4
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when we practice poses with proper alignment, energy flows freely throughout the body
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myth of alignment #5
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there are universal principles of alignment that are good for every body
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5 types of adjustments
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your presence, verbal, modeling, press points, physical
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yoga wheel
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raja, karma, hatha, jnana, bhakti, mantra, nirvana
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raja
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meditation
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karma
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action and selfless service
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hatha
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breath and posture sun and moon
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jnana
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knowledge and study
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bhakti
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devotion
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mantra
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sound, chanting
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tan
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stretch, extend
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tra
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beyond
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8 limbs of yoga
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yama, niyama, asana, pranayama, pratyahara, dharana, dharana, dhyana, samadhi
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yama
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restraints, to harmonize one's social relationships, transcend the personality
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niyama
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observances, to harmonize one's inner life
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asana
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bodily posture
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pranayama
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control of life energy (breath)
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pratyahara
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withdrawal of senses
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dharana
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binding of the mind
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dhyana
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reflection
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samadhi
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unification
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yoga meal (6 awareness)
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* remain seated * no conversation while eating * while eating, refrain from any external distractions * wait until food is completely chewed and swallowed before picking up next bite * refrain from putting more than two handfuls of food on your plate at any one time * wait until food is completely digested (2-6 hours) before taking your next meal
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foundations of ashtanga vinyasa yoga
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ujjayi pranayama mula and uddiyana bandhas drishti vinyasa upekka
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ujjayi pranayama
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controlled regulated "breath of victory" serves to energize the body deep rhythmic sound victorious breath
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mula and uddiyana bandhas
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energy locks jalandhara bandha (throat) uddiyana bandha (lower abdomen) mula bandha (base of the spine)
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prana
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energy
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drishti
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a point to which to gaze
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vinyasa
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breathing movement system wakens and purifies the mind and body
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upekka
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equanimous
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yoga sandwich
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top bun- sun a and b, standing postures lettuce - first series chikitsa- therapy-forward bends tomato- series 2 nadi shodhana- targets the nervous system and moving energy (prana) through intense back bends onion - series 3 - divine stability- balancing postures portabella mushroom - series 4 - hyper flexible poses bottom bun - closing
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baya kumbhala
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exhale retention
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antara kumbhala
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inhale retention
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mula bandha
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root lock drawing the energy through the perineal muscles and lower abdominal region the anus and naval region are contracted pulled back to the spine and lifted toward the diaphragm
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uddiyana bandhas
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flying up prana is made to flow up from the lower abdomen to the head and throat
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nasagrai
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space just beyond the tip of the nose
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ajna chakra
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the space between the eyebrows
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nabi chakra
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the navel center
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hastagrai
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the hand
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padhayoragrai
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the feet or toes
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parsva drishti
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far to the left far to the right
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angusta ma dyai
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the thumbs
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antara drishti
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up to the sky
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press points
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head shoulders (front and back) hips (front and back) tailbone soles of feet
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yin yoga
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develops the full range of motion of a joint
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forearm
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radius ulna
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what tradition does life power yoga come from?
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ashtanga vinyasa
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windows of the eyes is ...
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to the soul
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the rules
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- no music -6 days a week -one month commitment in India -moon day -ladies holiday - mastery of a pose before next one is given -lights up -eyes open -savasana mandatory
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axiom
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universal truth
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7 axioms
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1. where you are suppose to be 2. fear and pain can be 2 of life's greatest teachers 3. laughter and play = youth 4. exercise and rest = vibrant health 5. touch and intimacy are deep, basic, human needs (connection and relationships) 6. all things change are impermanent and end 7. everything is connected
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5 enemies of teacher training
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1. sloth/torpor 2. agitation 3. craving 4. aversion 5. doubt
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5 Rs
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1. residence 2. relaxed 3. rhythmic 4. really deep 5. relatively swift
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yoga
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relationship between mind, body, and breath
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lineage
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tirumalai krishnamacharya k. pattabhi jois david williams johnny kest us
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sutra 1:2
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citta vrtti nirodhah Yoga is the suspension of the fluctuations of the mind Yoga is the cessation of movements in the consciousness "nirodhah" as "no storms"
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when assisting, how long do you stay
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2- 5 breaths
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3 reasons why we assist
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1. make connections through touch 2. make connections through breath 3. help them feel, deepen the pose... aid the sensations of the body
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key philosophy of the tantrikas
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find bliss through sensuality... feel your way into it
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range of motion
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compression and tension
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3 forms of doubt
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practice teacher self
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what is fear
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craving & aversion
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the more experience we are in yoga the more likely....
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our nagging injuries are the result of our own practice
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when we control the breath...
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we also control the fluctuations of the mind
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first precept
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aware of the suffering caused by the destruction of life vow to cultivate compassion and to learn ways to protect the lives of others
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second precept
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aware of suffering caused by exploitation, social injustice, stealing and oppression vow to cultivate loving kindness vow to practice generosity by sharing time, energy, and
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third precept
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aware of suffering caused by sexual misconduct respect commitments
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fourth precept
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aware of suffering caused by unmindful words and the inability to listen to others bring joy and happiness to others cultivate loving speech and deep listening
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fifth precept
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aware of suffering caused by unmindful consumption vow to cultivate good health - both physical and mental
