YOGA 1 Midterm Study Guide

Yoga 1 Study Guide (*= midterm vocabulary)

Sri K. Pattabhi Jois

Ashtanga Vinyasa Yoga Master from Mysore, S. India

vinyasa

sequence of poses AND breath initiated movement

prana

breath, life force, upward energy

5 Rules of Breathing

1. Breathe (never hold your breath)

2. Breathe through the nose only

3. Make sound using Ujjayi Pranayama

4. Initiate each movement with the breath: 

          a) Inhales lead into upward, arching movements

b) Exhales lead into downward, folding movements 

5. Make inhales and exhales equally long

ujjayi pranayama

victorious stretching of the breath

yoga chikitsa

Yoga Therapy to detoxify and realign the body

apana

downward flowing energy

bandha

energetic lock or seal, redirects apana into prana

mula bandha

root lock located in pelvic floor

uddiyana bandha

“flying upwards” lock (btwn pubic bone & navel)

jalandhara bandha

“cloud catcher” or chin lock

drishti

gazing point (from “drashtr”, to see)

nasagrai

nose tip

nabi chakra

navel

hastagrai

hands

angushta ma dyai

thumbs

urdhva

up to sky

parsva

side (right and left)

broomadhya

third eye, between eyebrows

padayoragrai

foot

Patanjali

author of the Yoga Sutras

Ashtanga Yoga

the Eight (ashto) Limbed (anga) Path to Contemplation/Absorption

yama

moral & ethical restraints

a. *ahimsa: non-harming
b. satya: truth
c. ashteya: non-stealing
d. brahmacharya: sexual restraint
e. aparigraha: non-hoarding

niyama

personal observances

a. saucha: cleanliness/purity
b. santosha: contentment
c. tapas: austerity
d. svadhyaya: Self- study
e. ishwara pranidhana: surrender to supreme being

asana

seat or posture

pranayama

breath control

pratyahara

sense withdrawal

dharana

concentration

dhyana

meditation

samadhi

absorption

YOGA SUTRAS:
*II.46: sthira sukham asanam
Posture must have the two qualities of firmness and ease.

*sthira...steady, firm, stable
*sukha...happy, comfortable, easeful
*asana...posture, or seat

FUNDAMENTAL ASANAS...seats or postures

samasthiti

equal standing

FUNDAMENTAL ASANAS...seats or postures

suryanamaskar

sun salutation

chaturanga dandasana...four limbs staff pose
urdhva mukha shvanasana...upward facing dog
adha mukha shvanasana...downward facing dog

FUNDAMENTAL ASANAS...seats or postures

padangushtasana

hold the big toe pose (standing forward bend)

pada...foot, angushta...big toe or thumb

FUNDAMENTAL ASANAS...seats or postures

padahastasana

feet-on-hands pose

pada...foot, hasta...hand

FUNDAMENTAL ASANAS...seats or postures

uttitha trikonasana

triangle pose

uttitha ...extended, tri...three, kona...angle

FUNDAMENTAL ASANAS...seats or postures

uttitha parshvakonasana

extended side angle pose

uttitha ...extended, parshva...side, kona...angle

FUNDAMENTAL ASANAS...seats or postures

parivritta

revolved

FUNDAMENTAL ASANAS...seats or postures

prasarita padottanasana

wide stance forward bend

FUNDAMENTAL ASANAS...seats or postures

parshvottanasana

intense side stretch

CLOSING POSES

baddha padmasana

bound lotus

CLOSING POSES

yoga mudra

seal of yoga (bowing down)

CLOSING POSES

padmasana

lotus pose

CLOSING POSES

uttpluthi

uprooting

CLOSING POSES

shavasana

resting for 10 min at end of each practice