Yoga Final

8 Limbs of Yoga

Yama, niyama, asana, pranayana, pratyahara, dharana, dhyana, and Samadhi

Yama

5 universal commandments; self - regulating behavior

niyama

5 personal disciplines that relate to your inner world

asana

pastures devoted to the practice of yoga

pranayana

breath control

pratyahara

withdrawal of senses

dharana

concentration

dhyana

meditation

Samadhi

meditative conscious state

Yamas

ahimsa, satya, asteya, bramacharya, and aprigraha

Ahimsa

nonharming

Satya

truth

Asteya

nonstealing

Bramacharya

moderating the senses

Aprigraha

greedless

Niyamas

saucha, santosa, tapas, svadhyaya, and ishvara pranidhana

Saucha

purity

Santosa

contentment

Tapas

self discipline

Svadhyaya

study of self

Ishvara Pranidhana

dedication to the lord

Drishti

focused gaze

Yoga Sutras

A collection of aphorisms compiled by Patanjali, serving as the foundation of classical yoga philosophy.

Kanma

Karma Yoga

emphasizes action performed selflessly and without attachment to the results. It is rooted in the teachings of the Bhagavad Gita

Namaste

It describes a hand position where the palms are pressed together in a gesture of respect.

om/aum

is discussed as a fundamental spiritual concept in yoga philosophy. It is regarded as the primordial sound, representing the essence of the universe. Is linked to the idea of ultimate reality (Brahman) and the self (Atman). It is considered a powerful mantra in meditation and pranayama, aiding in concentration and spiritual awakening.

Mantra

a sacred thought or prayer; word or sound repeated

Yoga

Union of mind, body, spirit (5000 yrs old)

Ha/tha Yoga

Sun\ Moon the yoga we practice in class

3 Body Platforms

1. Feet- protect Knees

2. Pelvis - protect lumber spin

3. Shoulders - protect the neck

Benefits: Align - Stabilize/ Elongate

Ujjayi Breath

victorious breath

Pranayama (4th Limb breath control; life force)

Ujjayi Breath Benefits

improves concentration, releases tension in body, regulates body temp

Asana (3rd Limb)

Tadasana - mountain pose - blue print pose

Vrikasana - tree pose - standing asana

Virabhadrasana 1 - Warrior 1 - standing asana

Virabhadrasana 2 - Warrior 2 - standing asana

Savasana - corpse pose - restorative asana

Balasana - child’s pose - restorative asana

Makarasana - crocodile pose - restorative asana

Standing Asanas

Tadasana - mountain pose - blue print pose

Vrikasana - tree pose

Virabhadrasana 1 - Warrior 1

Virabhadrasana 2 - Warrior 2

Restorative Asana

Savasana - corpse pose

Balasana - child’s pose

Makarasana - crocodile pose

Tadasana

mountain pose - blue print pose

Savasana

corpse pose - restorative asana

10 - 15 min.

Balasana

child’s pose - restorative asana

Cat/Cow

Fusion of 2 stretches

Sura Namaskar

Sun Salutation

Sura Namaskar aka Sun Salutation Benefit:

flexibility, blood circulation, lubricate the joints, improve digestion, calms the nerves system, lengthen the spin, opens & relies tension

Bee Breath

Bhamari (Black bee)

Pranayama

Bee Breath Bhamari (Black bee) Benefits:

Stress reliever, lowers blood pressure, dissipates, anger, induces sleep, soothes nervous systems, helps insomnia.

Meditation

Body Scan

Tree Pose

Vrkasana

practice each side 5 breaths

Tree Pose Benefits:

Tones, legs + core, Helps flat feet, strengthens hips (sciatica), create a sense of balance, grounding/ standing asana.

Makarasana

crocodile pose

-restorative asana

-practice during meditation

Tratak/Tratika

• focus meditation w/candle

• practice 1-3 min, no longer than 10min

• meditation which involves focusing on an object through intense gaze

Tratak/Tratika Benefits:

• Calms mind

• helps eye ailments + insomnia

• strengthens eyes

Bellows Breath (Bhastrike)

Practice: upon walking, before a workout, mid day slump

Pranayama

Bellows Breath (Bhastrike) Benefits:

strengthens lungs, calms + focuses mind, balances nervous systems, clears nasal, boost immunity

Warrior 1 (Virabhadrasana 1)

Standing Asana

Benefits: Strengthens shoulders, arms, legs, opens hips/chest, energizes body, improves focus, balance + stimulates core

Warrior 2 (Virabhadrasana 2)

Standing Asana

Benefits: stretches hips, groin, shoulders, stimulates core, energizes body, improves circulation

Alternate Nostril breathing (nadi sodhara)

• Use right hand

• 5-9 rounds Inhale = 4 Exhale = 4

Benefits: stress reliever, calms + centers mind, keeps mind present, maintains body temp

Yoga Nidra

State of consciousness between being awake + asleep

1hr = 3-4 hrs sleep

• Set intention on staying awake

• State of pratyahara (5th Limb)

Yoga Nidra Benefits:

Helps PTSD, reduces pain + tension in body, headache + anxiety

How many limbs of yoga?

8

How many body platforms?

3

How many yamas?

5

How many niyamas?

5

How many steps in Sun Salutation?

12

Pranayamas

• Bee Breath (Bhramari)

• Bellows Breath (Bhastrike)

• Victorious Breath (Ujjlya)

• Alternative Nostril Breathing (Nadi Sidhana)

• Coding Breath (Sltali) or (Sltkari)

Utkatasana

chair pose

Benefits:

• Strengthens thighs, ankles, glutes

• Tones shoulders, hips, back, abluminal

• Helps flatfeet

Coding Breath

• Sltali - curled tongue

• Sltkari - clenched teeth

• 2-3 min

Benefits: reduces fatigue, reduces body temp, can help fevers + reduce blood pressure

Ayarveda

the science of life; whole body healing system (sister to yoga)

Ayor - life

Veda - science

Ayarveda 2 Main Principles

Body + Mind are connected

Nothing has more power to heal the body than the mind

Asanas that balance all 3 doshas:

sun salutation (sorya namaskar)

child's pose (balasana)

corpse pose (savasana)

Doshas

Mind body types

Vata (air + space)

Pitta (fire + water)

Kapha (earth + water)

5 Elements

5 Elements

fire, air, space/ heaven, water

Fire

Thumb

Air

Index Finger

Heaven/Space

Middle Finger

Earth

Ring

Water

Pinky

Disease

disharmony in mind body + spirit

3 Main Causes of Diseases

Taking in too much or too little of appropriate energies

Not listening to our inner voice

Time/Motion

Chakras

wheel or disc of energy

7 Main Chakras

root = red

sacral = orange

solar plexus = yellow

Heart = green

throat = blue

third eye = indigo

crown = violet

Chakras of Spirit

Throat = blue

Third eye = indigo

Crown = violet

Gyan Mudra

mudra of knowledge

Mala

refers to the necklace of 108 beads, which is used to count the sun salutations. Each bead is moved as one salutation is completed, providing a visual and tactile way to track progress. 

The term Yoga is said to mean:

The union of mind, soul, and body

An asana id defined as

postures devoted to the practice of the yoga

Yama is

The five universal commandments of non-harming, truthfulness, non-stealing, moderating the senses, greedless

A mantra is

A sacred thought or prayer; word or sound repeated

Prana means

life force, energy that moves through all earthly things

Niyama is said to be

The five personal disciplines of cleanliness, contentment, self-discipline, self -study, self-surrender

Dhyana is meditation

True

Yoga has eight components, also known as the eight limbs - Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?

Yama, Dharana, Pratyahara

Yoga is estimated to be about

5000 years old

Tadasana is

A blueprint asana

Another name for Tadasana is

Mountain pose

Drishti is

A focused gase

How many main body platforms are there?

3

What are the 3 body platforms?

feet, pelvis, shoulders

The best time to practice is either early in the morning or late in the evening

true

How long should you practice Tratak Meditation (focus meditation)?

Not longer than 10 minutes

Which of the following are benefits restorative asanas?

lowers blood pressure

relieves back pain

relief from stress

reduces insomnia