200 hour Yoga Teacher Training Final

Nadi Shodhana can be referred to in English as:

Alternating nostrils

Which Dosha should avoid sweets?

Kapha

Rotator cuff problems - rotator cuff syndrome (muscles and tendons of the shoulder get pinched and inflame, causing pain)

Over time, chronic slumping can cause what?

Who wrote The Yoga Sutras?

Patanjali

Name the four main abdominal muscle groups:

1. Transversus abdominis - the deepest muscle layer. Its main roles are to stabilize the trunk and maintain internal abdominal pressure. 2. Rectus abdominis - slung between the ribs and the pubic bone at the front of the pelvis. Main function, move the body between the ribcage and the pelvis. 3. External oblique muscles - these are on each side of the rectus abdominis. Allows the trunk to twist, but to the opposite side of whichever external oblique is contracting. 4. Internal oblique muscles - these flank the rectus abdominis and are located just inside the hipbones. twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together.

Match the correct Bandha to its bodily action - Jalandara Bandha - Uddiyana Bandha - Mula Bandha - Pulling the belly button up and in - Lifting the pelvic floor muscles - Pulling the chin towards the neck

- Jalandara Bandha --> Pulling the chin towards the neck - Uddiyana Bandha --> Pulling the belly button up and in - Mula Bandha --> Lifting the pelvic floor muscles

What is the purpose of abductor muscles

- Lift leg away from body - To pull away or stabilize

The Crown Chakra - Sahasara

- Location: Crown - Color: Purple - Bija Sound: None - Mythological Figure: Vishnu - Element: None - Psychology: Cognition

The Heart Chakra - Anahata

- Location: Heart/Chest - Color: Green - Bija Sound: YAM - Mythological Figure: Krishna/Hanuman - Element: Air - Psychology: Love

The Solar Plexus Chakra - Manipura (city of jewels)

- Location: Navel - Color: Yellow - Bija Sound: RAM - Mythological Figure: Kali/Rama/Durga - Element: Fire - Psychology: Power

The Sacral Chakra - Swadisthana

- Location: Pelvis - Color: Orange - Bija Sound: VAM - Mythological Figure: Lakshmi - Element: Water - Psychology: Creativity & Sexuality

The Root Chakra - Muladhara

- Location: Pelvis floor/Base of Spine - Color: Red - Bija (Seed) Sound: LAM - Mythological Figure: Ganesh - Element: Earth - Psychology: Survival

The Brow Chakra - Anja (to know, to obey or to follow)

- Location: Third Eye/Brow - Color: Indigo - Bija Sound: OM - Mythological Figure: Shiva - Element: Air - Psychology: Intuition

The Throat Chakra - Vissudha

- Location: Throat/Neck - Color: Blue - Bija Sound: HAM - Mythological Figure: Saraswati (music, art and expression) - Element: Air - Psychology: Communication

What are the six branches of Yoga?

1. Hatha Yoga (Physical aspects of yoga (postures)) 2. Raja Yoga (Concentration and Meditation (mental)) 3. Bhakti Yoga (Path of Devotion (faith)) 4. Karma Yoga (Path of action and selfless service) - Jnana Yoga (Intellectual or knowledge) - Japa Yoga (Mantras or Sound)

Name the three Doshas

1. Pitta 2. Vata 3. Kapha

What two asanas are considered the most risky for the ACL? And why?

1. Warrior 1 2. Warrior 2 and Warrior 3

Name two wrist warm up exercises you can do in puttering to help prevent wrist tendinitis and wrist pain in yoga?

1. Wrist rolls 2. Flipping up and down the wrist/ hand dance

How many rounds of breathwork do you take with your students?

3

How many postures at least should be flowed to create "Krama" in Round 2? Also, explain what is "Krama flow" :

3 postures Krama is one breath per movement

How many postures should be in a puttering?

3-5

How many bones are there in the spinal column?

32

How many books or portions are in the Sutras?

4

Name the five muscular compartments of the Hip: A. B. C. D. E.

A. hip flexors B. adductors C. abductors D. hamstrings E. rotators

Where do you put a peak pose demo in the structure of your class?

After Round 2

Name the five Yamas:

Ahisma (non-violence) , Satya (truthfullness) , Asteya (non-stealing) , Brahmacharya (moderation), Aparigraha (non-greed)

Where is the Iliotibial Band located? And what is it?

Along the thigh and it attaches the hip to the thigh

Which sheath is nourished by food?

Annamaya Kosha

What is the difference between anterior and posterior tilt?

Anterior tilt (front or public up) Posterior tilt (back or ass up)

When you lose track of time and are in the zone, what limb are you practicing?

Asana or Dhyana

"No one came to my yoga class today. No one likes me." Is an example of what Klesha?

Asmita

What do tendons do?

Attach muscle to bone.

If you read a text from someone and you begin to conjure a scenario in your head about the tone of the text, what Klesha are you experiencing?

Avidya

Name the five Kleshas. And what do each of them mean?

Avidya - Ignorance Asmita - Ego sense, Egoism, I-ness Raga - Attachments (Strong desires) Dvesa - Aversions (Hatred) Abhinivesha - Fear of Death

When a teacher says "lengthen the spine! Straight spine," they are referring to: A. Neutral extension B. Axial rotation C. Axial extension D. Extension

B. Axial rotation

Name this Mudra: Hands are interlaced pulling away with elbows out sorry cannot upload images lol

Ganesha

Name one of the highest revered mantras in Hinduism.

Gayatri mantra - The Gayatri mantra is highly revered in every word, found in the Rig Veda. Goddess Gayatri is also called "Veda-Mata" or Mother Vedas - Rig, Yajur, Saam, and Atharva - because they are the very foundation of the Vedas.

What is the breath Sandwich?

Guiding into a posture Breathing (inhale, exhale to stay) --> Nuggets --> Inhale, Exhale out of pose

What mudra would you use in a class about intuition?

Hakini, Buddhi, or Jhana

What does the annular ligament do?

Holds the radial head tight against the ulna.

What three bones make up the elbow? What are the bones covered with?

Humerus, Ulna, and Radius. Cartilage

What causes tennis elbow?

Hyper-extending your elbow, especially if you are bearing weight on this body part frequently.

Name another muscle in the core that is used to move the trunk. Where is the muscle located and what else does it do?

Internal abdominal- above the pelvis. It helps move from opposite sides. (Multifidus)

What postures can create breech presentation in a woman's third trimester?

Inversions

What is a chakra?

It is a wheel of spinning energy. They are centers of energy in our body that flow from the universal energy field connecting to us that are responsible for our well-being and harmony of the body, mind, and spirit.

____ are usually blessed with strength and endurance.

Kapha

What branch is described as being of "selfless service"

Karma

Name the three yogic paths:

Karma Yoga, Bhakti Yoga, Jhana Yoga

What is the Sanskrit word for Sheath?

Kosha

What does it mean when our thoughts are "aklishta"?

Not detrimental, harmful, or damaging or thoughts that are pure, positive, and virtuous, moving towards enlightenment.

Name this mudra: Left hand underneath with palm open. Right hand on top with close fist but thumb sticking up. sorry cannot upload images lol

Shiva Linga

What poses cause more damage to the elbow if you hyper-extend it in the process?

Side plank, reverse plank, wheel pose, downward dog, camel pose, and cobra pose.

Who said, "if you would seek health, look first to the spine."?

Socrates

What are some activities that lead to a tight PSOAS?

Stressing, Sitting, Running, and Biking

What four tendons of muscles make up the rotator cuff connection between the humerus to the scapula?

Supraspinatis, Infraspinatus, Teres minor, and Subscapularis

Name 2 mudras that connect to the solar plexus chakra:

Surya and Shiva Linga

Making mistakes and learning from them is an example of what Niyama?

Svadhyaya

What is the name of the man whose translation of the Sutras we are reading?

Swami Satchidananda

Which is the least mobile part of the spinal column?

Thoracic

What is the literal meaning of the word "SUTRA"?

Thread

What does the word "yoga" mean?

To Yoke or to link, connect, or join with.

The Bhagavad Gita came to influence what movement in the 1800s?

Transcendentalism Ralph Waldo Emerson & Henry David

What is the deepest abdominal muscle?

Transversus abdominis

A person with Vata predominant is blessed with quick mind, flexibility, and creativity. True or False?

True

The piriformis is an abductor muscle. True or False?

True

True / False: Engaging of the Bandhas redirects the flow of energy within the body.

True

True / False: Pranayama is the art of science of yogic breathing techniques.

True

True / False: in Vinyasa Krama yoga, each movement is synced to a breath.

True

True or False: It can be helpful to explain something by showing what NOT to do?

True

True or False: Transitions can be their own postures.

True

____, also known as "victorious breath" or "oceanic breath" is the primary breath uses during a yoga class.

Ujjayi breath

If a student has sprained their ankle recently and then asks you what they can do to help their ankle heal and what postures they should avoid, what would your response be? Be specific.

Use the R.I.C.E method (Rest, Ice, Compress, Elevate) "I am not a doctor! But avoid anything that hurts." Should avoid warrior 1-3, Baddha konasana, modified balancing poses, etc.

Which mudra is known as the mudra of Unshakeable Trust & Faith?

Vajrapradama Mudra

Mentally, ___ grasp concepts quickly but then forget them just as quickly

Vata

Which Dosha is more susceptible to disease involving the lungs such as emphysema & pneumonia?

Vata

What is the Sanskrit word for wisdom?

Vijnanamaya Kosha

Collarbone (Clavicle), Head of the arm bone (Humerus), Shoulder blades (Scapula)

What are the bones that structure the shoulder girdle?

Move bones by pulling on the tendons

What do muscles do?

- Glenohumeral Joint (GH) - Acromioclavicular Joint (AC) - Sternoclavicular Joint (SC) - Scapulothoracic Joint (ST) ("floating joint")

What four joints are apart of the shoulder complex?

What does "Vitarka Badhane Pratipaksha Bhavanam" mean? SPECIFIC TRANSLATION.

When disturbed by negative thoughts, opposite (positive) ones should be thought of instead. This is Pratipaksha Bhavanam.

You have your students turned to the back of their mat and all twisted up - their chests are facing right, hips are facing left, holy smokes. You want them to transition by opening up towards the left, or is it maybe the right? You don't even know. How can you intelligently cue your next move to help your students (and you!) orient themselves on their mat?

inhale --> turn r/l foot 45 degrees --> (exhale) star pose use landmarks

Bicep muscles.

located on the front of the upper arm

Fill in the blank: Two of the main ligaments of the knee are called the co-lateral ligaments. Both of these ligaments connect the femur to the tibia below. One is on the ___ (inner) side of the two bones and the other exactly opposite on the ____ (outside) surface of the joint.

medial (inner) lateral (outside)

what are some tell-tale signs for tennis elbow,

performing everyday tasks at home, and pain that is heightened when you are gripping, holding, or squeezing objects. Having trouble completely straightening and extending your arm when you first wake

Show us the Pran Mudra and it in an active way

pinky, ring, and thumb touch. Index and middle are long in front of you ( this way laying down*-->*).

Fill in the blank: _____ is the inferior surface of the foot (sole) and ____ is the superior surface of the foot (dorsum).

planter and dorsal

What does "Garuda" mean?

the bird (a kite or an eagle) and the vahana (mount) of the god Vishnu. Eagle or freedom.

Name 3 exercises a student could do to help strengthen their knee.

1. ABC method 2. Heathy knee program - chair to mountain 3. Hero pose

List three ways that Asteya shows up for the modern yogi?

1. Don't steal others ideas 2. Don't steal from anyone 3. Don't drain someone of their energy

Name two arm variations that help with shoulder mobility.

1. Gomu arms 2. Clasp hands or eagle

Name three qualities Kaphas display when out of balance.

1. Greed 2. Stubbornness 3. Envy

Bones in the spine are connected by _____ and _____?

Muscles and Ligaments

Should you count 3 leg Dog-knee to nose-step thru to lunge as a "posture"?

NO

How many vertebrae are there in the lumbar spine?

5 (L1-L5)

Explain the difference between abductors and adductors:

abductors pull away adductors pull towards

What is the rule of thumb for structuring a pose? When should you use the Breath Sandwich?

"Start from the bottom now we're here" and when you are setting up a posture.

List one of the two statements Patanjali says about Asana in Sutra 2.46:

"The physical postures should be steady and comfortable."

What does "Chitta Vritti Nirodha" mean?

"Yoga is the stilling or controlling of the modifications or fluctuations of the mind"

Below are two examples of verbal cues. What example would be the better option? - "From your warrior 2 take your left arm and drop it behind you. Now lift your right arm to the sky. Feel the side body stretch. Reverse Warrior." - "Inhale Reverse Warrior: left arm drops back, right arm sweeps high. Exhale here to stay. Feel the stretch in your side body."

- "Inhale Reverse Warrior: left arm drops back, right arm sweeps high. Exhale here to stay. Feel the stretch in your side body."

Below are two examples of verbal cues. Which example would be better option? - "Inhale to Warrior 1. Exhale to stay. Back foot 45 degrees. Front toes face forward. Bend into the front knee. Square the hips. Belly pulls in. Shoulders relax down the back. Arms are energized." - "Inhale to Warrior 1. Exhale to stay. Arms are energized. Square the hips. Belly pulls in, shoulders relax down the back. Back foot 45 degrees. Bend into the front knee. Front toes face forward."

- "Inhale to Warrior 1. Exhale to stay. Back foot 45 degrees. Front toes face forward. Bend into the front knee. Square the hips. Belly pulls in. Shoulders relax down the back. Arms are energized."

Name the 5 Yamas

- Ahisma (non-violence) - Satya (Truthfullness) - Asteya (Non-stealing) - Brahmacharya (Moderation) - Aparigraha (Non-greed)

You and your students are groovin' and flowin' through some spinal balance crunches as you warm up. But, you're about to head to something new. How could you let your students know that a change is coming? - Vary the tone of your voice - Use a cue like "Last one!" - Exhale them to crunch and then say "HOLD" before cueing your next move - All of the above

- All of the Above

What are the three common shoulder injuries?

- Dislocation - If your shoulder is pulled back too hard or rotated too far, the top of your arm might pop out of its socket. You will feel pain and weakness in your shoulder. You may also have swelling, numbness, and bruising. - Separation - The injury affects the joint where your collarbone and shoulder blade come together. It's called the acromioclavicular (AC) joint. A fall or hard blow tears the ligaments holding it together. If your collarbone gets pushed out of place, you'll have a bump on top of your shoulder. - Fracture - A bone can break or crack if you fall or take a hard hit. The most common breaks are to the clavicle (collarbone) and the humerus (arm bone closest to your shoulder). You'll have a lot of pain and it may bruise. If your collarbone is broken, your shoulder can sag and you might not be able to lift your arm.

What are some modifications for wrists in Yoga?

- Instead of downward dog, do dolphin (forearms) - Instead of taking a wheel pose on the floor, you can place blocks at an angle against a wall and place your hands on those blocks. - Instead of cobra or upward dog, the modification can be a baby cobra or sphinx - Instead of a plank on your hands, plank on your forearms and come down to the knees if the core is unstable

Match the words with their definition as it relates to movement. - Medial (internal) rotation midline - Lateral (external) rotation - Rotation (trunk) - Flexion (trunk) bending - Extension (trunk) - Twisting motion towards or away from the midline - Spiral movement towards the midline - Bending backwards - Side (Lateral) or forward (anterior) - Spiral movement away from the midline

- Medial (internal) rotation midline --> Spiral movement towards the midline - Lateral (external) rotation --> Spiral movement away from the midline - Rotation (trunk) --> Twisting motion towards or away from the midline Flexion (trunk) bending --> Side (Lateral) or forward (anterior) Extension (trunk) --> Bending backwards

What is the name of the joints that connect the vertebrae of the lumbar spine and what do they do?

- One disc joint (intervertebral disc joint) and two paired (left and right) facet joints. - Helps twist

Name the five Niyamas.

- Saucha (Cleanliness) - Santosha (Contentment) - Tapas (Discipline) - Svadhyaya (Self-study) - Irshvara Pranidhana (Surrendering to a higher power)

Savasana is a great place to: - Give cues - Read a quote - Say absolutely nothing - Reassure students they're doing great

- Say absolutely nothing

Name one of the most important roles of the thoracic spine.

- Stabilizes your ribcage

Describe the guidelines for practice for a woman in their first trimester.

- Take it easy - Don't do to much exercising - breath more during this trimester - no jumping - regular breathing/no breath of fire - only open chains

What are the names of the 3 groups of bones that make up the rest of the foot?

- The tarsal bones - The metatarsal bones - The phalanges

Name the Eight Limbs of Yoga.

- Yama (Moral restraints) - Niyama (Observance) - Asana (Physical Practice) - Pranayama (Intentional and Mindful) - Pratyahara (Looking Within) - Dharana (Concentration) - Dhyana (Meditation) - Samadhi (Self-Actualization)

List some problems that occur in this area of the spine?

- lower back pain - spasms - trauma - Lordosis

What part of practice changes the most in the second trimester?

- pelvis - belly - no twisting - no jumping - no high heart rate - feet always on the ground

Match the words with their definition as it relates to movement. -Extension simultaneously - Flexion structures - Adduction - Abduction - Retraction - Protraction - Moving backwards and medially - Increasing the angle between two structures - Moving towards the midline - Moving forward and laterally simultaneously - Decreasing the angle between two structures - moving away from the midline

-Extension simultaneously --> Increasing the angle between two structures - Flexion structures --> Decreasing the angle between two structures - Adduction --> Moving towards the midline - Abduction --> moving away from the midline Retraction --> Moving backwards and medially - Protraction --> Moving forward and laterally simultaneously

What is the most famous verse in the Sutras and what does it say? Tell us in Sanskrit & English, please.

1.2 Yoga Citta Vritti Nirodha. "The restraint of the modifications of the mind-stuff is yoga."

What does Patanjali tell us are the four keys to dealing with people? What sutra is this listed?

1.33 - By cultivating attitudes of friendliness towards the happy, compassion for the unhappy, delight in the virtuous and disregard towards the wicked.

Pick one Sutra that resonates with you and discuss. (each person)

1.33 By cultivating attitudes of friendliness towards the happy, compassion for the unhappy, delight in the virtuous and disregard towards the wicked. Because you have to understand how to handle people. Don't take anything personal, and don't give wicked people any attention but be wary of them.

How many postures should you ADD ON in Round 2?

5-8

How many chakras are there?

7

When a student is experiencing low back pain in yoga, what is a good tip for you to tell them before they practice that day.

70% rule

What is the name of the muscles that run down the side of the neck from the top to the shoulder blade? What is the job of these muscles?

?Levator Scapula - raise shoulders and lift spine? or The trapezius is a broad, flat, superficial muscle extending from the cervical to thoracic region on the posterior aspect of the neck and trunk. The human trapezius muscle has an origin that is more extensive than that of any other body muscle

The Chakras (Chalk-rah) system is?

A map of the energy centers of the body that originated in India.

Give an example of how Saucha shows up in life besides personal hygiene?

A clean or clear mind helps you have a clean space. A clean diet can help you feel better.

What is Phalen's Test?

A test that tells you if you have a problem (carpal tunnel) with your wrist.

Name three Pitta qualities:

A. Fiery B. Warm body C. Good digestion

During Kapalabhati breathing, the___ is passive and the ____ is forceful. A. Inhale/Exhale B. Exhale/Inhale

A. Inhale/Exhale

Name the four movements of the cervical spine?

A. Rotation B. Extension C. Flexion D. Lateral Flexion

What part of the knee present the most risk in Yoga asana and why?

ACL (most risk from poor form twisting) , MCL, Medial

Which mudra means "No Fear"?

Abaya

Pick any mudra that we learned and explain a sample class theme that you could do to incorporating the mudra.

Abaya could be used in class to push fear out of our bodies.

Living in fear of COVID-19 everyday is an example of what Klesha?

Abhinivesha

Dirga breath is a ___ part breath A. 2 B. 3 C. 4

B. 3

Which of these enables the foot to move up and down? A. Posterior tibial B. Anterior tibial C. Peroneal tibial

B. Anterior tibial

List three of the Eight Limbs of Yoga

Niyama, Yama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi

Nadi Shodhana is especially useful for: A. Channeling your spirit guides B. Restoring balance to the mind and body C. Getting a boogie out your nose D. Getting High

B. Restoring balance to the mind and body

As a general rule of thumb, do not hold posture for more than ___ breaths. A. Four B. Three C. Two D. One

B. Three

The first U.S. yoga magazine published was called? A. Light on Yoga B. Yoga Journal C. Pathways of the 8 Limbs D. Hatha Life

B. Yoga Journal

Ujjayi breathing is performed in and out through which body part

Nose

Name the body parts that one would focus on during Dirga breathing:

Belly, Ribs, and Chest

In what city did Krishnamacharya ask Indira Devi to open a Mysore school?

Shanghi

What year did yoga come to the U.S.? A. 1585 B. 1700 C.1893 D.1920

C. 1893

When we bend our body to the right or left, we are in ______? A. Axial rotation B. Extension C. Lateral Flexion D. Axial Extension

C. Lateral Flexion

The Bandhas are ____. A. Another name for Chakras B. One of the limbs of Patanjali's 8 limb path of yoga C. Muscular-physical "locks" one can engage in the body D. An indie rock band

C. Muscular-physical "locks" one can engage in the body

Pauses are a great way to allow your students to rest and to collect your thoughts. List two examples below of postures we've learned that could be a great place to pause and give your students a few breaths to themselves.

Child's pose, Down Dog, Ragdoll, or Mountain

You're doing cat/cows in your warmup. List two ways you could vary your cues rather than just saying "cow" and "cat" every time.

COW 1. Drop your belly 2. Lift your chin to the sky and draw in your belly CAT 1. Round your spine 2. Chin to chest

Name a posture or movement that you can teach to bring students into thoracic spine extension that will strengthen the muscles in the region?

Cactus arm twist and Cobra

What is the name of the largest bone in the foot?

Calcaneus

List specifically where your "Dharma Talk" goes in a Vinyasa Krama class. Also, should you have, music on during your Dharma Talk? Do your breathe together with your students before or after your Dharma Talk?

Centering & breathing and no music during Dharma talk, music comes on after breath work. Breath together after Dharma Talk.

Which is the most mobile region of the spine?

Cervical

Name the three sections of the spine.

Cervical, Thoracic, Lumbar

Racism is an example of what Klesha?

Dvesa

The Capital riots are an example of what Klesha in action?

Dvesa or Asmita

Pratyahara is the limb of mediation. True or False?

False - Dhyana

If my peak pose is grasshopper, list prep poses that would be necessary to set up the student for success and prep the body?

Crow, curtsy, side plank or modify side plank, twisted lunge or horizon lunge, side angle, triangle, standing split

Anandamaya is the energy of breath. True or False?

False - Pranamaya Kosha

Which mudra helps with concentration? A. Dhyana B. Hakini C. Gyan D. All of the above

D. All of the Above

Benefits of Ujjayi Breathing include: A. Increase amounts of oxygen in the blood B. Regulates blood pressure C. Encourages free flow or prana D. All of the above

D. All of the above

Bound Side Angle pose works well in Round 1. True or False?

False - Side angle prep

If you were sequencing a fiery flow and wanted to build heat in the body through pranayama, which would be the best breath to use: A. Ujjayi B. Dirga C. Nadi Shodhana D. Kapalabhati

D. Kapalabhati

Hi Lunge is a good choice for Down Dog Warm Up. True or False?

False - standing rounds

What is the limb of "concentration"?

Dharana

What does the word "ASHTANGA" mean literally?

Eight Limbs

What is the opposite of flexion?

Extension

Aparigraha is when you see things through a lens of your own experience. True or False?

False

Pitta types tend to be easygoing and don't like routine. True or False?

False

SUN A/SUN A variations" go between puttering and Down Dog Warm Up. True or False?

False

The hardest variation of a pose should be taught first. True or False?

False

The shoulder is not the most mobile joint in our body? True or False?

False

True or False - Indira Devi was a successful bookstore owner prior to finding yoga.

False

True/False: The lateral meniscus is on the inside of the knee.

False

True or False - the main character in the Bhagavad Gita is Iyengar.

False Krishnamacharya & Prince Arjuna

True or False. The Thoracic vertebrae are the largest in the spinal column.

False (Lumbar is)

What does Chakra mean?

Literally means wheel, and there are some mention of them as psychic centers of consciousness in the Upanishads (600 BCE) and in the Yoga sutras of Patanjali (200 BCE).

Tricep muscles

Located along the back of the upper arm.

Which energetic sheath distinguishes humans from other living organisms?

Manomaya Kosha

What are the two important ligaments of the elbow? And why are they important?

Medial collateral ligament - inside of the elbow Lateral collateral ligament - outside the elbow Together these ligaments are the main source of stability for the elbow, holding the humerus and the ulna tightly together.

What is the most common meniscus to tear and why?

Medial meniscus because its stiffer than the lateral and needs more warming up

What is the main cause of ACL tears?

Medial rotation or not bending?

List a few ways to make your class tell a cohesive story.

Mudras, related cues, Dharma Talks, Transitions, Baby variations, Through poses, Atmosphere, and breathing.

Which abdominal muscle is responsible for twisting the trunk

Obliques

The word Klesha means _____.

Obstacles or Poison

Give an example of Asmita showin up in your life.

Only taking in consideration your own feelings and no one else's in a certain situation.

Which Dosha should avoid sour, salty, pungent foods?

Pitta

What is a common cause of lower back pain in Yoga? Give some examples.

Poor posture, the way you sit, not activating glutes, forward bends

Describe intervertebral disc and where are they located?

Provides cushioning between vertebrae and absorb pressure put on the spine (cartilage/fluffy pillow that protect the spine). Located between the vertebrae.

Perfectionism is a symptom of what Klesha?

Raga

Which muscles are responsible for the "six pack"?

Rectus abdominis

What does RICE mean?

Rest, Ice, Compress, Elevate

Which round builds the groundwork for your series?

Round 1

Which round is the MEAT of the practice? The longest?

Round 2

Vinyasa classes are broken up into segments called ______.

Rounds

Name the five Niyamas:

Saucha (Cleanliness) , Santosha (contentment), Tapas (discipline), Svadhyaya (self-study), Irshvara Pranidhana (surrendering to a higher power)

What is the SIJ? Where is it located and what is its' functions?

The Sacroiliac joint (SIJ) is the joint connection between the spine and the pelvis. Large diarthrodial joint made up of the sacrum and the two innominates of the pelvis. Each innominate is formed by the fusion of the three bones of the pelvis: the ilium, ischium, and pubic bone. -main function is to transfer weight between the axial and lower appendicular skeletons

Medial epicondyle

The bump on the inside of your arm just above the elbow.

Clavicles or collarbones

The long, bones that run horizontally out from the base of your neck are called?

What is the 'PSOAS' known as? and why is it so vital?

The muscles that connects the upper and lower body together. KNOW AS THE MUSCLE OF THE SOUL. its important because its a major contributor of flexion of the hip joint.

Lateral epicondyle

The outside bump just above the elbow.

3

The structure of the shoulder girdle consists of ____ bones

Why are the Medial and Lateral epicondyle important to know.

The two tendons are a common location of tendinitis.

List the order of The Eight Limbs:

Yama (Abstinences), Niyama (Observances), Asana (Posture), Pranayama (Breathing), Pratyahara (Withdrawal), Dharana (Concentration), Dhyana (Meditation), Samdhi (Absorption)

What is Bhakti Yoga?

Yoga of Devotion

Humerus bone

Your upper arm bone is called?