Though we have spent countless hours proofing, editing, and researching, there are areas we wanted to offer expanded clarifications. Though the text as written is not incorrect, we feel that you could benefit from additional details. In the event that you find an issue not addressed here or have additional commentary, we welcome you to contact us.
Ardha Chatarunga Dandasana
In Plank, name one area of the body that is at risk for injury, and how it can be prevented.
Shoulders - place directly over wrists, draw away from the ears
Neck - lengthen the back of neck as your eyes gaze forward
In Balancing Table, what action can you take to protect the lower back?
Firm outer hips in
Draw belly in and up
In Four Limbed Staff, what is proper alignment of hands, wrists and shoulders?
Fingers spread wide
Index fingers pointed forward
Wrists parallel to front edge of mat
In Staff, if your hamstrings are tight and back body is rounded, what prop can be used to alleviate a rounded back?
If you have a rounded back, pelvis is in posterior tilt. Sitting on a blanket stimulates the action of anterior tilt moving pelvis toward neutral.
In Intense Spread Leg Stretch, name one area of the body that is at risk for injury, and how it can be prevented.
Hamstrings - Micro bend knees, place hands on blocks
Name and describe the four classic versions of Intense Spread Leg Stretch.
A - Hands/palms on mat, arms in Chataranga
B - Hands on hips, elbows drawing towards each other
C - Interlace hands behind back
D - Grab big toes, elbows spread out to sides
In Twisted Triangle, what action do you take to align hips?
Draw the front left/hip back
Draw the back leg/hip forward
Name two poses that open the thoracic chest that prep for Locust.
Additional prep poses:
Setu Bandha Sarvangasana - Bridge Pose
Salamba Sarvangasana - Sphinx Pose
Below poses are not prep poses for Locust (Prep Pose definition - easier poses that prepare the body for more physically challenging poses)
Ustransana - Camel Pose
Bhujangasana - Cobra Pose
Dhanurasana - Bow Pose
Matsyasana - Fish Pose
In Locust, how can we prevent pinching/compression of the lower back?
Press pubic bone into mat as you lift frontal hip bones up
When practicing Headstand, what action minimizes overarching of the lower back?
Spin inner thighs back as you draw buttocks toward heels
In Headstand, what parts of the body rood down, and what lifts?
Root - Outer wrists, Forearms, Elbows
Lift - Shoulders, Torso, Legs, Feet
In Chair, what main muscle group is strengthened?
In Side Plank, name the primary body part that is strengthened, and the primary body part that is toned.
Strengthened: Bottom Arm/ Bottom Shoulder
In Warrior 1, what is proper hip alignment?
For most bodies, the hips will never be square. The intention is to move the hips toward square using muscular action.
In Warrior 2, name three cues for proper alignment of the legs.
- Press front heel into mat
- Front knee in line with second toe
- Front thigh descending towards 90 degrees
- Root outer edge of back foot in ground
- Press back thigh back
In Warrior 3, what are two appropriate actions for the back leg and foot?
Spin lifted inner thigh up
In Warrior 3, what three main muscle groups are strengthened?
Clarification: In Warrior 3, what three body parts are strengthened?
In yoga and life, there must be allowances for multiple perspectives. Our answers are from one point of view and sometimes the answers to the scenarios presented will raise lively discussion. In this case, wonderful! Thus, the comments below are IN ADDITION to what is shown on the backs of the actual cards. We encourage a lively discussion and moreover, would love to hear from you!
We offer the following additional commentary:
1. Yama - Outward Discipline
Last week you took 3 yoga classes a day for 5 days straight. Now you have injured your left knee, and can no longer practice. Which Yama should you have exercised more diligently?
Aparigraha is non-greed. By being a yoga-hoarder, you are being greedy and ignoring your body's injury.
2. Yama - Outward Discipline
You find yourself checking you social media apps every 5 minutes. This has become an obsession. Which Yama could you practice to achieve more balance in this area?
Bramacharya asks that you align with your highest values. If checking your social media apps every 5 minutes inhibits you maintaining integrity of your values and goals, then practicing Brahmacharya is in order.
3. Niyama - Inward Discipline
You are taking a vinyasa flow yoga class. Your mat is next to another practitioner who you envy. When the sequence arrives at a difficult peak pose, you find yourself experiencing joy that he/she cannot take this pose. What Niyama could you practice to be in alignment with yogic harmony?
Svadhyaya is self-study. Ask yourself - "Why do I care what this person is doing? Why do I wish them ill?
Santosha is contentment. Be content with your own journey. We all follow our unique life path.
4. It is a Friday night, and you are in your car on your commute home. An accident occurs ahead of you and traffic slows down. You could be frustrated and try to crawl your way over from the far left lane to the far right lane so you can get off the freeway. However, you decide to be patient and listen to a book on tape. Which Niyama best represents this decision?
Svadhyaya is self-study. The traffic is out of your control. What is in your control is how you react to the situation.
Tapas is self discipline. The only thing you can control is your self. Of what benefit is it to lose patience and become frustrated? By doing so, you only harm yourself.
5. You find yourself desperately seeing to be in a relationship. You sign up on a popular on-line dating service and meet someone you think is the answer to all your dreams. Upon the initial date, you fall deeply for him. You go out on 8 more dates, and now are in love with this person. Suddenly, he disappears from your life. This leaves you bewildered, and leaves you hanging with an open and wounded heart. The Niyama best suited to keep you balanced is which of the following?
Svadhyaya is self-study. Wake up! You may want to take the time to check in with yourself and note what signs you may have missed that allowed you to fall deeply in love in the first place, and perhaps prematurely.
Tapas is self discipline. The only thing you can control is your self. No need to slash his tires!
6. You lead a healthy lifestyle eating whole foods, exercising regularly and getting enough sleep. A break-up of your long-term mate has left you depressed. You become a couch-potato and gain 20 pounds. Realizing this bad trend, you decide to take action and start your healthy living habits again. Which Niyama will you exercise most?
Saucha is cleanliness. Cleanliness comes in many forms. In this instance, you are cleaning up bad habits and choosing healthier living practices.
7. You are meditating in a park. Two ants start crawling up your leg. Instead of indulging your initial desire to brush off the ants, you consciously bring your attention to your breathing and continue your meditation practice. How you direct your attention internally has to do with which limb of yoga?
Dharana is concentration. Having ants in your pants doesn't mean you have to do the boogie dance 🙂. Instead, steer your focus to your meditation technique and refrain from directing your attention to the ants.
8. You are walking through a forest and you decide to sit and close your eyes for a few minutes. You bring your awareness to your breath and think of nothing else. You feel a calming effect. This moment is an example of which limb of yoga?
Dharana is concentration. This can be translated as "holding steady". Yes, there is certainly a sense of concentration as you internalize your breath work.
Dhyana is profound meditation, and is sometimes equated to concentration. You have to have Dharana (6th limb) to attain Dhyana (7th limb). However, in this scenario, you attain a calming effect which is more a product of Dhyana, versus Dharana alone.