DAN 279 - Yoga Written Exam

Yoga is defined as

“Yoke” or union - bringing together parts of yourself: Mind, Body, and Spirt 

The languages of yoga are

Sanskrit language or modern language hendi

Notes the fist mentions of yoga (5,000-10,000 year ago) was in the Veda, an ancient religious texts used in Hinduism BUT yoga IS NOT a religious practice

Yoga is an eight-limbed path to enlightenment - The FIRST limb is

Yama: five rules or ethical guidelines that govern how you act towards others

Yoga is an eight-limbed path to enlightenment - The SECOND limb is

Niyama: five rules or ethnical guidelines that govern your internal thoughts and actions - these are internal of feelings we want to cultivate or observe within ourselves

Yoga is an eight-limbed path to enlightenment - The THRID limb is

Asana: poses or postures (practiced to prepare the body for meditation)

Yoga is an eight-limbed path to enlightenment - The FOURTH limb is

Pranayama: breathing techniques or breath control (to prepare the body for meditation)

Yama is the five rules or ethical guidelines that govern how you act towards others - the FIRST Yama is Ahima or

Non-violence

Yama is the five rules or ethical guidelines that govern how you act towards others - the SECOND Yama is Satya or

Truthfulness

Yama is the five rules or ethical guidelines that govern how you act towards others - the THRID Yama is Asteya or

Non-stealing (not taking from others)

Yama is the five rules or ethical guidelines that govern how you act towards others - the FOURTH Yama is Brahmacharya or

Abstinence (staying away from overabundance)

Yama is the five rules or ethical guidelines that govern how you act towards others - the FITH (and final) Yama is Aparigraha or

Non-Attachment

Niyama is the five rules or ethnical guidelines that govern your internal thoughts and actions - the FIRST Niyama is Saucha or

Purity (body and thoughts)

Niyama is the five rules or ethnical guidelines that govern your internal thoughts and actions - the SECOND Niyama is Santosha or

Contentment

Niyama is the five rules or ethnical guidelines that govern your internal thoughts and actions - the THRID Niyama is Tapas or

To burn (having fiery discipline or drive)

Niyama is the five rules or ethnical guidelines that govern your internal thoughts and actions - the FOURTH Niyama is Svadyaya or

Self-Study

Niyama is the five rules or ethnical guidelines that govern your internal thoughts and actions - the FITH (and final) Niyama is Ishvara Pranidhana or

Surrender (like ego or desire that pulls you away from yourself

Pranayama is the breathing techniques or breath control used to prepare the body for meditation - Ujjayi Breath is

A diaphragmic breath performed though the nose while gently constricting the throat to create a soft “oceanic” sound. It lengthens and controls the breath, builds internal heat, and helps maintain focus during practice.

Pranayama is the breathing techniques or breath control used to prepare the body for meditation - Samavritti (Square Breath) is

A balanced breath where inhaling, holding, exhaling, and holding again are done for equal counts of 4. It steadies the nervous system and promotes clam, even breathing.

Pranayama is the breathing techniques or breath control used to prepare the body for meditation - Three- Part Breath (Dirga Swasam) is

A deep breath taken in three stages: filling the belly, then the rib cage, then the upper chest. It increase lung capacity awareness and encourages full, mindful breathing.

Pranayama is the breathing techniques or breath control used to prepare the body for meditation - Natural Breath is

Unfocused, spontaneous breathing that simply observes the natural inhale and exhale without altering rhythm. It cultivates mindfulness and awareness of the body’s baseline breath pattern.

Pranayama is the breathing techniques or breath control used to prepare the body for meditation - Bhramari (Bee Breath) is

A slow inhale followed by humming exhale that vibrates in the the throats and face. The sound and vibration clam the mind, reduce stress, and lengthen the exhalation.

Pranayama is the breathing techniques or breath control used to prepare the body for meditation - Alternate Nostril Breath (Nadi Shodhana) is

A controlled breath where inhaling and exhaling alternate between nostrils using the fingers to close one side at a time. It balances the nervous system, improves focus, and harmonizes the two sides of the breath.

Yoga Nidra is the yoga practice of

Guided, systematic relaxation practice done lying down that moves awareness though the body, breath, emotions, and imagery. It promotes deep rest, reduces stress, and can bring the practitioner into a state between waking and sleeping.

Vinyasa Yoga is the practice

Of a dynamic, flowing practice that links breath with movement in continuous sequences. It builds heat, strength, and mobility while emphasizing breath coordination and smooth transitions.

Yin Yoga is the practice

Of slow, meditative style where poses are held for several minutes to target deep connective tissues (fascial, ligaments) rather than muscles. It emphasizes stillness, long holds, and stress reduction though gentle, sustain stretch.

Restorative Yoga is the practice

Of passive, deeply relaxing style using props to fully support the body in long held poses. Its main principle is nervous system down-regulation-encouraging rest, recovery, and gentle release without muscular effort.

Adaptive Yoga is the practice of

A flexible, accessibility‑focused approach that modifies poses using props, chairs, or alternative movements to meet the needs of each individual. Its core principle is inclusivity—ensuring safe, functional practice for all bodies, abilities, and conditions

Mantra Mediation is the meditation technique of

A mantra is a meaningful word or phrase repeated aloud or silently to anchor attention and intention. Repetition (japa) focuses the mind, Reduces distraction, and reinforces the chosen intention or quality.

Sitting With the Breath is the meditation technique of

A simple breath-awareness practice where you sit comfortably and observe the natural inhale and exhale. Each time the mind wanders, awareness is gently returned to the breath, cultivating presence and steadiness.

Counting Breaths meditation technique is

A variation of breath-awareness in which each full breath cycle is counted (e.g., counting down from 20). If you lose track or the mind wanders, you restart the count, straightening concertation and mental discipline.

Listening Meditation is the mediation technique of

A manfulness practice that shifts attention to sounds in the environment or within the body. By observing sound without judgment or reaction. the practitioner develops sensory awareness and present-moment focus.

Metta (Loving-Kindness) Meditation is the meditation practice of

A guided practice of repeating phrases such as “May I be safe, may i be happy, may i live with ease”, first towards oneself and then towards others (friend, neutral person, difficult person, all beings. It cultivates compassion, emotional warmth, and goodwill

Om

is a sacred, ancient Sanskrit syllable that represents primordial sound of the universe that encompasses all existence, past, present, and future

Mudra

a sacred, symbolic hand or body gesture used to direct the flow of energy within the body.

The Sanskrit word mudra translates to "seal," "gesture," or "mark". Think of it as a circuit breaker or seal that locks in and guides your vital life force energy, known as prana.

Thumb: Fire

Index finger: Air

Middle finger: Ether or space

Ring finger: Earth

Pinkie: Water

Drishti

a single point of focus, your gaze

Floating one bone on top of the next/other or stacking the joints (in poses like lunges, tabletop, tree) helps us

find stability and ease

In downward facing dog, the hips are tilted so that

the sit bones move back and up on the diagonal

Allowing your practice to be guided by breath

If the breath becomes to fast, take a break and allow breath to return to normal or slower pace and then return to practice.

Downward Facing Dog

• Reach your sit bones high on the upper diagonal

• maintain the natural curves of your spine (do not allow the lower back to flex)

• knees can stay bent

• heels reach towards the floor (but do not have to touch)

• shoulders press away from the mat and scapula are wide across the back body

• straight lines wrists to hips

• chest reaches towards thighs (but do not lose engagement in the shoulders)

• press the whole surface of the hand down into the mat

Drishti: in between your feet

Strengthens: shoulder gridle muscles

Stretches: hamstrings, calves

Warrior 1 (Virabhadrasana 1)

• front foot, knee, hips, torso point forward

• back leg is rotated out (~45 degrees)

• each leg has its own lane (“train track”) legs

• reach shoulder down away from ears

• engage lower abdominal (uddiyana bandha, puling in and up) to protect and lengthen the lower back

• stretching towards a 09 degree bend in the front kneed

Drishti: straight forward

Strengthens: legs

Stretches: back calf and achilles

Warrior 2 (Virabhadrasana 2)

• front heel intersects the arch of the back foot (“balance beam” feet)

• front knee and toe point straight ahead

• back knee and toe point directly sideways (90 degrees out)

• hips and torso face 90 degrees sideways

• shoulders centered directly over hips

• reach shoulders down away from ears

• engage lower abdominals (uddiyana bandha, pulling up and in) to protect and length the lower back

• stretching towards a 90 degrees bend in the front knee

• arms reaching as wide as possible

Drishti: Straight forward, over the front middle finger

Strengths: legs, arms, upper back

Cobra (Bhujangasana)

• top of the feet press down into the mat

• hands under the shoulders, pressing only lightly into the palms (or not at all)

• use the back muscles to lift the chest forward and upward

• the extension comes from the thoracic spine (upper back)

• strongly engage the lower abdominals to lengthen and protect the lumbar spin (lower back)

• engage inner thighs as if squeezing a black between the legs

Drishti: diagonal down, forward, or upward, depending on the position of the neck (maintain length in the cervicale spine)

Strengths: back extension muscles

Standing Half Moon (Ardha Chandrasana)

• Supporting leg points directly forward and is straight or very slightly bent

• feels as if you are leaning your back flat against a wall behind you

• reach outward with your “spokes” (bottom foot reaches down, raised foot reaches back, top hand reaches up, bottom hand reaches down, top of the head reaches forward)

• can also be practiced with no weight on the bottom hand (hand floats off the floor)

Drishti: upward at the top hand (unless that bother the neck, in which case you can gaze out or even down at the supporting leg)

Strengths: muscles of the supporting leg, obliques

Child’s Pose (Balasana)

• big toes together, tops of the feet on the mat

• knees may be closed together or wide

• reach your sit bones as close to your heels as possible

• forehead reaches towards the mat

• arms may be extended overhead or hands may reach towards your heels (allowing shoulders to drape forward)

• place a folded blanket behind the knees if you experience knee pain from compression

• place a small rolled towel under the front of the ankles if your feet do not lay flat on the mat

Drishti: down towards the mat or eyes may be closed

Stretches: lumbar spine (especially with knees close together), may also stretch shoulders (with arms overhead)

Extended Puppy (Half Dog) (Uttana Shishosana)

• The body is prone to the earth

• the forehead, chest and/or chin rest on the earth with the arms extended out in front pressing downward for a deeper stretch.

• The hips are at a 90-degree angle to the knees and pulling back toward the heels.

• The shins and the top of the feet are extended and firm on the earth. (A blanket can be used under the chin to relax the neck if needed).

• There is a slight curve in the lower back and the gaze is forward.

Stretches the spine and shoulders

Easy Seat (Sukhasana)

• From a seated position,

• Bring your knees into a simple cross legged pose.

• Both knees should be below the hips.

• Place the hands on the thighs or knees and keep the spine straight.

Strengths: Opens the hips and stretches the knees and ankles. Strengthens the back. Calms the mind, reduces stress and anxiety. Improves circulation and blood flow to the pelvis.

Thunderbolt (Vajrasana)

• Begin kneeling on the floor with your hips over your knees.

• Place your inner knees together and your thighs perpendicular to the floor.

• Un-tuck your toes and press the tops of your feet into the ground.

• Sit on your heels by resting your glutes on the soles of your feet.

• Keep your feet directly in line with your shins.

• Your feet and thighs should be touching throughout the pose.

• Sit up straight and draw your shoulder blades firmly against your back ribs.

• Widen across your collarbone and drop your shoulders away from your ears.

• Sit up tall and lengthen your tailbone toward the floor.

• Allow your arms to relax and rest your palms on your thighs.

• Soften your gaze.

Strengths: Stretches the thighs, ankles, knees, and feet. Improves posture and tones the pelvic muscles.

Hero (Virasana)

• From a kneeling position on the floor (with a folded blanket to pad your knees, shins, and feet if necessary)

• the weight of the body is centered between your feet in a seated position.

• If the buttocks don't comfortably rest on the floor, raise them on a block placed between the feet.

• Make sure both sitting bones are evenly supported.

• There is a thumb's-width space between the inner heels and the outer hips.

• The thighs are rotated inward and the heads of the thigh-bones are pressed into the earth with the bases of your palms.

• The hands rest on the lap or on the thighs.

• The shoulder blades are firmed against the back ribs and the top of your sternum is lifted like a proud warrior.

• The collarbones are widened as the shoulder blades release away from the ears.

• The tailbone lengthens into the floor to anchor the back torso.

Strengths: Stretches the thighs, knees, and ankles. Strengthens the arches. Improves digestion and relieves gas. Helps relieve the symptoms of menopause. Reduces swelling of the legs during pregnancy (through second trimester). Therapeutic for high blood pressure and asthma.