yoga flashcards

What does “Establishing Base and Dynamic Tension” mean in yoga?

It means grounding your body by stacking your joints (feet, knees, hips, shoulders) and actively engaging your muscles, creating a stable foundation for all poses.

How does “Creating Core Stability” benefit your yoga practice?

By engaging the core muscles (abdominals and erector spinae), you stabilize your trunk, protect your spine, and improve overall balance.

What is meant by “Aligning the Spine” in yoga?

It involves keeping the spine in its natural, neutral alignment by engaging the core so that the head follows the spine’s movement during twists, bends, or extensions.

Why is “Softening and Aligning the Knees” important in yoga?

Keeping a micro-bend in the knees prevents hyperextension and ensures the knees stay in line with the ankles and hips, protecting the joints.

What does “Relaxing Shoulders Back and Down” achieve?

It relieves tension in the neck and upper back, opens the chest, and promotes better overall posture.

How does “Hinging at the Hips” support your practice?

Initiating forward bends from the hips (rather than the lower back) uses the natural ball-and-socket joint and prevents unnecessary strain.

What is the benefit of “Shortening Lever Length” during poses?

Keeping your arms closer to your body reduces the lever effect, decreasing the strain on your lower back.

What qualities should a good yoga mat have?

It should provide cushioning, support, a non-slip surface and be firm enough to ensure stability.

What is a common substitute for a yoga strap?

A belt or tie can be used effectively as a substitute.

How does a bolster assist during restorative yoga poses, and what can substitute for it?

A bolster provides support and comfort (especially for the back or legs); a folded blanket or a sturdy chair can work as a substitute.

What alternative can be used for a yoga block?

A stack of books or a neatly folded towel can serve as a substitute for a yoga block.

What roles do eye bags and belly bags serve, and what are potential substitutes?

Eye bags block out light to enhance relaxation; belly bags offer support for comfort and healing. A soft scarf can substitute eye bags; a small bag of rice or beans can substitute belly bags.

What is a yoga intention, and why is it important?

A yoga intention is a focus or quality that you consciously set before beginning your practice, grounding your mind and aligning your movements.

What are common themes for yoga intentions?

Common themes include gratitude, forgiveness, guidance, compassion, and mindfulness.

How do you set an effective intention before a yoga session?

Start with deep, mindful breaths, reflect on a quality to nurture, and consciously carry that focus throughout your practice.

What benefits does Tree Pose provide, and what does it look like?

Tree Pose improves balance, builds leg strength, and helps focus the mind.

Why is Downward Dog Pose considered beneficial for heart health, and what is its appearance?

Downward Dog increases circulation, reduces stress, and improves overall blood flow.

What are two benefits of seated poses like Seated Forward Bend and Seated Butterfly, and how are they performed?

They enhance flexibility in the spine and hips and promote deep relaxation through mindful breathing.

What is the purpose of transitional poses such as Table Top, Cow, and Cat, and what do they look like?

Transitional poses serve as warm-ups and help link more static poses together.

How does Corpse Pose (Savasana) benefit your practice, and what does it look like?

Corpse Pose allows your body to relax completely, integrate the benefits of your practice, and reset your nervous system.

What role do Warrior Poses play in a yoga practice, and what are their appearances?

Warrior Poses build strength, improve balance, and promote confidence while stretching the muscles of the legs, hips, and arms.

What are yoga mudras, and what is their primary purpose?

Yoga mudras are symbolic hand gestures that help direct the flow of energy (prana) throughout the body and deepen meditation.

How can practicing mudras enhance mindful awareness during your yoga session?

By focusing on the subtle hand gestures, mudras help channel energy and foster a deeper meditative state.

What overall physical benefits does regular yoga practice provide?

It improves strength, balance, and flexibility while helping to relieve back pain and joint discomfort.

How does yoga contribute to improved mental health and stress management?

Yoga reduces stress by combining mindful breathing, movement, and meditation, which lowers cortisol levels and promotes relaxation.

In what ways does yoga promote better sleep quality?

A regular yoga practice, especially with relaxing poses, helps the body unwind for deeper sleep.

What benefits does practicing yoga in a group setting provide?

Group yoga fosters a supportive community, reduces feelings of isolation, and provides shared motivation.

What is Mountain Pose?

A foundational standing pose where you stand tall with your feet either together or hip-width apart, arms relaxed by your sides.

What is Extended Mountain Pose?

A variation of Mountain Pose where the arms are raised overhead, stretching the entire body.

What is Moonflower Pose?

A gentle, flowing pose that mimics the graceful opening of a flower under the moon.

What is Sunflower Pose?

A dynamic pose that embodies energy and brightness, often involving expansive arm movement generally standing reaching to the sky

What is Chair Pose (Utkatasana)?

A standing pose where you lower your hips as if sitting in an invisible chair, with arms raised overhead.

What is Chair Twist?

A variation of Chair Pose that incorporates a twist of the torso.

What is One Crossed Legged Chair Pose?

A modification of Chair Pose where one leg is crossed over the other.

What is Swan Dive Pose?

A dynamic forward fold where you “dive” forward gracefully, extending your arms.

What is Reverse Swan Dive Pose?

The opposite of Swan Dive, where you extend or lean backward in a controlled motion.

What is Forward Fold (Uttanasana)?

A standing forward bend where you hinge at the hips and let your upper body hang toward the floor.

What is Forward Fold Twist?

A variation of Forward Fold where you add a twist in the torso.

What is Five Pointed Stars Pose?

A pose where you extend your arms and legs outward to form a star shape with your body.

What is Wide Angle Standing Forward Fold?

A standing pose where you bend forward at the hips with legs wide apart.

What is Seated Forward Bend (Paschimottanasana)?

A seated pose where you extend your legs straight ahead and hinge at the hips.

What is Sphinx Pose?

A gentle backbend performed lying on your stomach with your forearms on the floor.

What is Downward Facing Dog (Adho Mukha Svanasana)?

A pose where you form an inverted V-shape by placing your hands and feet on the floor.

What is Three-Legged Dog Pose?

A variation of Downward Dog where one leg is lifted off the floor.

What is Frog Dog Pose?

A pose that combines elements of a low, wide stance with the dynamic movement of a dog pose.

What is Child’s Pose (Balasana)?

A restful pose where you sit back on your heels and lower your torso between your thighs.

What is Table Top Pose?

A starting position on all fours, forming a stable 'table' shape with your body.

What is Cow Pose?

From Table Top, you arch your back downward, creating a gentle curve.

What is Cat Pose?

From Table Top, you round your spine upward, creating a concave curve.

What is Spinal Balance Pose?

A balancing pose that focuses on engaging the muscles along the spine.

What is Plank Pose?

A pose where you hold your body in a straight line from head to heels.

What is Modified Plank Pose?

A variation of Plank Pose performed with the knees on the ground.

What is Crocodile Pose?

A pose that may involve lying on your stomach with arms extended alongside your body.

What is Cobra Pose (Bhujangasana)?

A gentle backbend where you lift your chest by engaging your back muscles.

What is Upward Facing Dog (Urdhva Mukha Svanasana)?

A pose where you push up from lying face down to lift your chest and thighs off the floor.

What is Lunge Pose?

A pose with one foot forward (bent at the knee) and the other extended back.

What is Warrior I Pose?

A standing pose where you step one foot forward into a lunge and raise your arms overhead.

What is Warrior II Pose?

A standing pose with a deep lunge where one leg is forward and the other is extended straight back.

What is Reverse Warrior Pose?

A variation of Warrior II where you lean backward while keeping the front knee bent.

What is Extended Side Angle Pose?

From a lunge, you lean sideways while placing one forearm on your bent knee.

What is Triangle Pose?

A standing pose where you spread your legs apart and extend one arm down toward the foot.

What is Twisted Triangle Pose?

A variation of Triangle Pose that incorporates a twist in the torso.

What is Goddess Pose (Utkata Konasana)?

A wide-stance squat with knees bent, resembling the stance of a goddess.

What is Pyramid Pose?

A standing forward bend with one leg extended forward and the other leg straight.

What is Locust Pose (Salabhasana)?

A prone pose where you lie on your stomach and lift your chest, arms, and legs off the ground.

What is Half Bow Pose?

A gentle backbend where you partially lift your chest while keeping a slight arch in the back.

What is Bow Pose (Dhanurasana)?

A full backbend performed while lying on your stomach; you bend your knees and grab your ankles.

What is Camel Pose (Ustrasana)?

A deep backbend performed while kneeling, reaching back to grasp your heels.

What is Pigeon Pose (Eka Pada Rajakapotasana)?

A hip-opening pose where one leg is extended straight back and the other leg is bent in front. Generally laying down on bent knee

What is One Arm Down Dog Pose?

A variation of Downward Facing Dog where one arm is lowered while the other remains engaged.

What is Pelvis Tilt?

A gentle movement often performed lying on your back where you tilt the pelvis forward and backward.

What is Happy Baby Pose?

A pose where you lie on your back, grab the outsides of your feet, and gently pull your knees toward your armpits.

What is Star Fish/Moon Cat Pose?

A playful pose that involves spreading your limbs wide or adopting a cat-like posture.

What is Half Moon Pose (Ardha Chandrasana)?

A balancing pose where you stand on one leg and extend the other leg out to the side.

What is Boat Pose (Navasana)?

A seated pose where you lift your legs and balance on your sit bones, forming a V-shape.

What is Supine Twist Pose?

A reclining twist performed lying on your back with knees bent and allowed to drop to one side.

What is Bridge Pose (Setu Bandha Sarvangasana)?

A pose where you lie on your back, bend your knees, and lift your hips upward.

What is Supported Bridge Pose?

A variation of Bridge Pose where a prop is placed under the sacrum for gentle support.

What is Bridge Pose with Leg Lift?

A variation of Bridge Pose where one leg is extended upward while holding the bridge.

What is Knee Hug Pose?

A pose performed lying on your back where you draw both knees into your chest.

What is Knee to Nose Pose?

A variation of the Knee Hug where you bring one knee up toward your nose.

What is referred to as Abdominal Work in yoga?

A series of exercises or poses focused on strengthening the core muscles.

What is Seated Pose Twist?

A seated twisting pose where you rotate the torso over a bent leg while keeping the spine long.

What is Seated Butterfly Pose (Baddha Konasana)?

A pose where you sit with the soles of your feet together and allow your knees to drop outward.

What is Seated Cross Legged (Easy Pose, Sukhasana)?

A simple seated posture with legs crossed, keeping the spine upright.

What is Hero Pose (Virasana)?

A seated pose where you sit between your feet in a kneeling position.

What is Garland Pose (Squat, Malasana)?

A deep squat with feet close together, lowering your hips toward the floor.

What is Prayer Pose (Anjali Mudra)?

A pose in which you bring your palms together in front of your chest.

What is Prone Pose?

A general term for a pose performed lying face down.

What is Rag Doll Pose?

A forward fold variation where you let your upper body hang loosely over your legs.