500 Hour Yoga Teacher Training (Part 2)

Flashcards for review and exam preparation.

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 is Jalandhara Bandha?

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

What are the possible benefits of Jalandhara Bandha?

Stabilizes blood pressure in the head, presses Ida and Pingala, allowing Kundalini to flow in Sushumna, clears nasal passages, regulates flow of blood and prana to head and heart, relaxes brain, humbles the ego, and is a necessary preparation for Ujjayi.

What is Uddiyana Bandha?

Uddiyana Bandha, or Abdominal Grip, is used to move energy from the lower abdomen upwards, from the root Chakra to the heart Chakra, surrendering the ego to the heart. Uddiyana translates as “upward-flying”.

What are the possible benefits of Uddiyana Bandha?

Prana flows from low abdominals up to the head, massages internal organs, increases gastric fire power to eliminate toxins, and promotes a youthful, long life.

What is Mula Bandha?

Mula Bandha, or Root Lock, is a blending of prana, creating Tapas (heat). It increases stability in the pelvis.

What are the possible benefits of Mula Bandha?

Downward flow of apana is reversed, unites with prana at the navel center, creating a neutral mind, encourages energy flow in Sushumna, and provides vigor and luster.

What is Maha Bandha?

Maha Bandha, or Great Lock, involves applying the techniques of Jalandhara, Uddiyana, and Mula Bandhas all at once. It 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. The Sanskrit word Mudra translates as gesture, mark or seal. 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.

What is the 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” (tahata). Meaning “two handfuls,” this is the Mudra of offering and devotion.

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. This redirects the energy inwards, calming the mind.

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 is the purpose of 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.

Describe the 3 C's of hands-on assists:

Compassion: What is their energy? Clarity of Intention: What do you want to see change? Confident Assist: Stabilize before deepening.

Compassion, Clarity and Confidence

cultivate these in all aspects of teaching, including hands-on assists and adjustments.

Why is sequencing important?

Ultimately, how will your students feel in the postures – will their bodies be “warmed up” enough or ready for the postures you plan to teach? The union of yoga is physical, emotional, and energetic.

What are the essential 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, and Connect with your students

Describe Ahimsa, the Yama of non-harming and Satya, the Yama of truthfulness in a Yoga class:

Clear communication of challenges, avoidances and warnings before teaching the asana

What is Santosha?

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

Why is arriving early important for a Yoga teacher?

Arriving at least 15 minutes before your students arrive is essential for a few reasons. Arriving early will give you time to settle into the teaching space as well as time to prepare for the class before students arrive.

What does practicing Pratyahara entail?

conscious turning your senses inwards as a means to settle the mind.

As Patanjali states in the Yoga Sutras:

“Yoga is the cessation of the movements of the mind.”

What is the most important condition necessary in a yoga class?

that it becomes a “sacred circle”; a term coined by author and Jungian psychologist Jean Shinoda Bolen. The “sacred circle” means that each class must be a safe place for the personal exploration of one’s body, emotions and mind.

Should you 'correct' an asana?

I do not like the word “correct” applied to teaching an asana. “Correction” implies that there is something wrong with the student; it implies that they are less worthy unless they get it right. Use your words, images and very light and occasional touch instead to transmit and teach.

Describe abhyasa and vairagyam:

Abhyasa is determined effort; it can be thought of as discipline, attention, action and especially as the form of the pose. Vairagyam, on the other hand, is translated as “supreme detachment” . Vairagyam is surrender, letting go, allowing it; it is inviting the pose into the body, it is the content of the pose.

Is it important to teach Savasana?

ALWAYS! Studies document that relaxation lowers blood pressure as well as other physiological parameters associated with stress, including respiratory rate, galvanic skin response, and brain waves.