500 Hour Yoga Teacher Training (Part 2) Lecture Note

Flashcards with questions and answers based on the provided text.

What are Bandhas?

Bandhas are bonds, muscular contractions that are applied to the body in order to direct prana. They lift and lock subtle energy, prevent the dissipation of prana and are key in transporting prana safely and effectively.

What does Jalandhara Bandha do?

Allows the free flow of prana and stimulates the throat Chakra. When activated it creates a purifying effect on our thoughts and actions, the mind is inspired to reside in the heart.

How to teach Jalandhara Bandha?

Lift chest bone. Tuck shoulder blades together. Tuck chin and bend head slightly down. No tension in neck muscles. Relax throat and root of tongue.

What does Uddiyana Bandha do?

Used to move energy from the lower abdomen upwards, from the root Chakra to the heart Chakra, surrendering the ego to the heart.

How to teach Uddiyana Bandha?

Begin standing, or sitting in Easy Pose; inhale deeply, then exhale strongly and fully; draw navel to spine and up toward ribcage; maintain this drawing-in action as you inhale.

What does Mula Bandha do?

Blending of prana, creating Tapas (heat). Increases stability in the pelvis.

How to teach Mula Bandha?

Contract anal sphincter. Contract muscles of the pelvic floor as you would to stop the flow of urine. The navel will naturally draw in and up.

What is Maha Bandha?

In Maha Bandha, you apply the techniques of Jalandhara, Uddiyana and Mula Bandhas all at once. Maha Bandha may influence the endocrine system due to muscle contraction and its relationship to the functioning of the endocrine system.

What are Hasta Bandha and Pada Bandha?

These Bandhas are created by the Chakras in the palms of the hands and the soles of the feet in dynamic, energetic contact with the living earth.

What are Mudras?

Yoga Mudras are understood as a healing modality. Mudras are generally hand positions, though they can also be shapes we make with the whole body or with a specific area of the body. Mudras are said to affect the movement of Prana, which is life force energy.

What is Lotus Mudra?

The Lotus Mudra is a symbol of purity and opens the heart. It can be utilized for cultivating love and affection or even to ease loneliness.

What is Namaste | Anjali Mudra?

Often referred to as prayer position, it connects the left and right sides of the brain enabling communication between the two sides. This is a customary gesture of greeting in India; it expresses “suchness”.

What is Jnana or Dhyana Mudra?

The gesture of consciousness and knowledge, Jnana Mudra modifies the pranic flow in the fingers where usually the prana flows out. We redirect some of the flow by joining the thumb and forefinger and forming a circular loop.

What is Dhyani Mudra?

The gesture of meditation and contemplation. The right hand resting on top symbolizes the state of enlightenment; the other, below, the world of appearance. Expresses overcoming the world of appearance through enlightenment.

What is Ksepana Mudra?

The gesture of pouring out and letting go, stimulating elimination through the large intestine, skin and lungs, helping to release tensions of all kinds.

What are Verbal Assists?

Verbal assists have the potential to be empowering when articulated clearly and effectively. These cues have the ability to significantly change a student's experience of the asana, the class and of their own bodies.

What are the steps to provide a Verbal Assist?

Move towards the student, soften your voice and give your cues as an action command; observe to see that they have understood and acknowledged them; state a generic instruction.

What are Hands-On Assists?

As with verbal assists, the purpose of hands-on assists is to modify the experience of the posture, not to ¨fix¨ or ¨correct¨ it. Be sensitive to the reaction of the student and only do as much as will serve them and benefit their experience.

List some reminders for assisting and adjusting

Touch is a teaching tool. Your Goal is Direction, Not Perfection. Know Your Intent Before You Approach. Encourage Modifications. Be Present. Stay Neutral.

What are some elements of a Yoga Class?

Correct, Concise Cueing; Breath Cueing; Transitions & Timing; Word Choice; Avoidances | Challenges; Modifications, Props; Sharing the Teachings & Benefits; Teach Pranayama; Meditation; Relaxation; Connect with your students.

What is Ahimsa?

The Yama of non-harming and Satya, the Yama of truthfulness – as we are honestly disclosing possible risks.

What is Santosha?

The Niyama of contentment. Yoga is, first of all, a technique of self-acceptance.

What is Aparigraha?

The Yama of greedlessness. We also show generosity in the sharing of the benefits of the practice.

What is Asteya?

You are not stealing time from students’ personal lives for your teaching. This is also Brahmacharya; chastity or respect for boundaries.

What is Saucha?

Respect for purity, is shown by the careful, clear and coherent choice of words used by the teacher. The safe teaching of transitions makes the flow feel pure and natural to the students and also shows Ahimsa.

What is Tapas?

Austerity - the inner heat of yoga that purifies spiritually and physically - is most obviously experienced by the students during pranayama and asana.

What is Svadhyaya?

Self-study - you are agreeing to study yourself as a yogi and teacher so that you may be of the highest service to your students.

What is Ishvara Pranidhana?

Devotion to consciousness is teaching with the humility of the true yogi ~ the one who seeks union: the union of the small self with the Universal Spirit.

What are some Important Concepts for Holding Space:

Arrive early to class; be prepared; connect with students; practice Pratyahara;