Yoga

The Broaden and Build Model states: 1. Positive emotions, like compassion and goodwill, broaden awareness. 2. A broad awareness enhances our capacity for novel and varied thoughts and behaviors, which - over time - builds inner and outer resources such as perspective-taking, problem-solving, and creativity, as well as friendships, education, and material assets. 3. Such resources can significantly contribute to well-being and continue to help foster positivity in relationships- which, in return, support personal well-being! You can think of it as an "upward spiral."

1. Broaden 2. resources 3. well-being

Please match the Sanskrit term with its closest English translation 1. Asana 2. Prana 3. Yama 4. Niyama 5. yoga 6. Surya Namskar 7. Vinyasa 8. Ashtanga

1. Posture 2. Energy 3. Ethical Restraints 4. observations 5. Yoke 6. Sun Salutation 7. Sequence 8. 8 limbs

Match the key alignment action to the pose 1. Parsvottansasana - Side Intense Stretch Pose 2. Setu Bandha Sarvangasana - Bridge Pose 3. Bhujangasana - Cobra Pose

1. bend front knee and draw the front hip back 2. walk your shoulders and upper arms under your body 3. Strengthen your legs and draw shoulders away from the floor

Ujjayi pranayama is performed by breathing through the ___1___ and gently contracting the muscles of the ____2____ on the exhale.

1. nose 2. vocal cords

Match the Sanskrit term with its English definition 1. Asana 2. Namaste 3. Prayahara 4. Surya Namaskar 5. Savasana 6. Pranayama 7. Uttanasana 8. Prana

1. posture 2. I bow to you 3. sensory withdraw 4. Sun Salutation 5. corpse pose 6. breath restraint 7. intense stretch pose 8. subtle energy

Match the Sanskrit term with its English translation 1. Ujjayi 2. Ida 3. Shushumna 4. Pingala 5. Prana 6. Asana

1. victorious 2. comfort 3. gracious 4. tawny 5. subtle energy 6. posture

According to Matt Killingsworth's research, the average person is mind-wandering what percent of the time?

47%

When a practitioner strengthens the legs, stabilizes the pelvis, and engages abdominal muscles, risk is minimized in backbending postures. These instructions are an application of the wisdom of the interdependency of parts. Applying this wisdom utilizes discernment which leads to skillful action that prevents injury or harm to the body. Injury prevention could be considered a form of the yogic yama: ______________________.

Ahimsa

Consider the central theme of the 2nd threshold concept, interdependence with the term yoga. Select the best answer

All of the above are correct

Check the boxes that accurately describe the alignment and technique instructions given for uttanasana (intense stretch pose) aka standing forward fold.

Sacrum is positioned higher than the low back Spine rounds gradually and evenly Knees Bend Feet are parallel and hip-width distance

Match the niyama with its English definition

Santosha = contentment Tapas = tenacity Ishvara Pranidhana = surrender to what is Svadhyaya = self-study Saucha = purity

A key action in dolphin pose is:

Shoulders draw up and back press forearms down and forward reach hips up and back

Select all the alignment instructions that apply to "wall dog," aka downward facing dog at the wall

Spread your fingers wide Strengthen and straighten your arms Bend your knees Push hands firmly into the wall Reach hips away from the wall Maintain the natural curves of an upright spine

Check the boxes next to the accurate statements made about the 6th limb of yoga, dharana, and savasana, corpse pose, according to this week's learning resources.

Dharana is the practice of focusing the mind on a single object Dharana can be practiced in savasana Over time and with practice, focus can be sustained for longer periods Savasana is a posture of ease, but is not necessarily easy Ease and relaxation are foundational to focused meditation The intention-action-habit dogma can be readily applied to the practice of dharana

The three most important actions in bakasana, crow pose, are typically:

Draw forearms parallel to one another, take knees up high on your arms, squeeze legs into arms

Best practices for performing a vinyasa in this module include:

Drawing shoulders back/away from floor Lifting the waistline as you lower to and lift away from the ground Doing the best you can! Keeping elbows bent in cobra pose Dropping knees to the ground for more support in plank

According to the TEDEd animation, posture can impact the following:

Emotional State Your body's ability to deal with forces like gravity Organ Function Accident Potential Pain Sensitivity Muscular and Joint Health Overall health lungs heart and brain

Check the boxes of the alignment cues and techniques that correctly apply to Warrior 2/ Virabhadrasana B.

Feet wrist-width distance apart when the arms are in a "T" shape Narrow your stance if needed, to support stability Knee and toes of the front foot point straight ahead, in line with one another Front knee is positioned above ankle Establish a vertical, upright pelvis Pivot pelvis if needed to align front knee

In this week's practice session, we closed with a very practical application of the niyama, santosha. ___________________ is this simple method for practicing santosha in everyday life, during meditation or on the fly.

Gratitude

Select all the alignment instructions that apply to sukhasana, easy seated pose:

Hips are elevated on blocks, a stack of blankets, or a chair Pelvis is upright, neither tilted forward nor backward Maintain the natural curves of an upright spine

Identify the TWO physical "extremes," or misalignments, that commonly occur in attempts at plank pose

Hips lift up Hips droop down

Check the boxes next to the alignment techniques that correctly apply to bhujangasana, cobra pose.

Strengthen legs Press tops of feet down into the ground tone belly Draw shoulders away from floor

Select the three alignment cues that are essential to working safely and sustainably in ustrasana, camel pose.

Strengthen your legs, tone belly, lift chest

Consider the concept "yoga posture and practice is a process." Remembering this can be helpful to a new practitioner of yoga. Select all the answers that apply:

allows for patience

Select the English terms identified in the week 1 learning resources as being a translation or interpretation of the term yoga.

connect join yoke relationship

According to Lasater's article about the yamas, the central intention for the 1st limb of yoga is moral perfection free of flaws or uncertainty.

false

According to Lasater, brahmacharya always refers to complete celibacyAccording to Lasater, brahmacharya always refers to complete celibacy

false

If you can't do plank pose with the knees lifted, you shouldn't do sun salutations.

false

In lunge pose, position your props (chair or blocks) several feet in front of your front foot, so that you can stretch to reach for the props.

false

In virabhadrasana III, warrior 3 pose, its essential to straighten your standing leg, while the lifted leg can be straight or bent.

false

In warrior 1 pose, your feet should be aligned directly in front of one another, as if you're standing on a tight rope.

false

Intentions always lead to actions

false

Uncertainty about an issue is antithetical to critical thought.

false

Yoga is a belief system in which there are rules to be followed, irrelevant of your personal experience.

false

You will maintain the natural curves of an upright spine in every yoga posture.

false

Growth mindset can be applied to which of the following:

in postural yoga practice in meditation practice while developing a skill or making a change in another domain of your life. any of life's challenges

With regard to Matt Killingsworth's research, the savasana meditations we've been practicing may yield greater happiness because they train the mind to be present-focused and reduce _________________.

mind-wandering

Select the FALSE statement about alignment and technique in downward facing dog pose

none

A person with a growth mindset: (check all that are true)

perceives failure as a chance to learn. is likely to work harder toward a goal than someone with a fixed mindset. embraces challenging tasks and problem-solving. is more likely to grow and improve their abilities largely because they believe they can change! has a perspective of personal malleability that aligns well with modern neuroscience.

_____________________ is a process of inquiry that intends to tackle some pretty big questions like, what is the nature of the self? Who am I really? and What is the nature of reality?

svadhyaya

Sun Salutation A includes all of the following except:

triangle

Both dandasana, or staff pose, and virabhadrasasana III, or warrior 3 pose, are asanas in which the natural curves of an upright spine are maintained

true

Curiosity and humility are valued in the yoga tradition because everyone has limitations in their perspective.

true

For many, child's pose is posture of comfort and rest that can be utilized when a break is needed mid-practice due to physical strain or emotional overwhelm.

true

For this week's savasana practice, you were introduced to a self-compassion meditation. Self-compassion is an application of the first yama, ahimsa or non-harm.

true

Having personal integrity is one way to describe satya

true

In both tadasana, or mountain pose, and "wall dog," feet will be positioned as wide as (or under) the hips and parallel.

true

In lunge pose, if your front knee is forward of your ankle - try walking your back foot back to align the front knee above the ankle.

true

Lasater's story about the snake paints a more complex picture of ahimsa, or non-harm, indicating it to be inclusive and supportive of self-protection versus simply a morality of pacifism.

true

Like most learning and development, yogic progress often requires that we remain open to having our current perspectives challenged and to having their limitations exposed.

true

One benefit of practicing savasana well, is that we can be present even when we are ill, tired, or are approaching death.

true

In seated postures, like staff pose and half lord of the fishes pose, root your fingertips into the floor to establish a _________________ pelvis.

vertical and upright

What statement(s) accurately describe Matt Killingsworth's research findings, as they are presented in the TED talk?

People are substantially less happy when their minds are wandering versus when they are present focused. The research indicates that mind-wandering precedes unhappiness, and likely may be a cause of it.

Select the response for which all 3 key alignment actions of vashistasana (side plank pose) have been identified, according to the lesson in this week's module.

Place hand below or forward of shoulder, Flex feet, & Lift hips

Check the box(es) next to the statements that correctly correspond to this week's learning resources regarding the 4th limb of yoga: pranayama

The flow of energy in the subtle body influences thoughts Breath techniques affect the nervous system Breath techniques affect the flow of prana The activity of the nervous system influences thoughts Flow of energy into the shushumna nadi is associated with gracious thoughts Blocked energy in the side channels are associated with craving and aggression The tangible (breath) and intangible (thoughts/mind) dimensions of ourselves influence one another The principles of pranayama practice echo threshold concept 2

Chair pose and Warrior 1 are the two postures that are present in Surya Namaskar B that are not present in Surya Namaskar A.

True

Select the boxes that describe alignment instructions for modified pigeon pose

Try "eye of the needle pose" on your back if you experience knee pain in pigeon pose. Place a blanket roll under your pelvis for support. Point toes of back leg straight back. Take knee of front leg wider than the hip. Strengthen your legs, scissor inner thighs toward one another.

Match the Sanskrit term, associated with the eight-limb, practical framework of yoga, with its English definition

Yama - Ethical Restraints Niyama - Observances Asana - posture Pranayama - Breath Practice Prayahara - Sensory Withdrawal Dharana, Dhyana, Samadhi - Meditation Ashtanga - Eight Limbs Patanjali - Author of the Yoga Sutras

Surya Namaskar A is:

a series of yoga postures