Hot Power Fusion Yoga Exam_1 Flashcards

Hold
Terms Definitions
Yamas
Ahimsa
Asteya
Aparigraha
Brahmicharya
Satya
 
Eight Limbs
Yamas
Niyamas
Asanas
Pranayama
Pratyahara (turning inward)
Dharana (concentration)
Dhyana (meditation)
Samadhi (union of self and meditation)
Svadhyaya
Niyama - "Self-Study"
Santosha
Niyama - "Contentment"
Satya
Yama - "Truthfullness"
Standing Separate Leg Stretching
Dandayamana-Bibhaktapada-Paschimottanasana
 
(2 sets (one each side) - 20 second hold
2nd set options - Frog/Prone Frog/Tripod Headstand)
Standing Forehead to Knee/Standing Bow
Dandayamana-Janushirasana/Dandayaman-Dhanurasana
(2 sets (one each side) - 30 seconds each posture. Option - kick out)
Plow/Shoulder Stand/Deaf Man
Dead Bug/Happy Baby
Fish/Supine Twist
Halasana/Sarvangasana/Karna Pidasana...

(Choose 4 postures - 10 seconds each)
Standing Bow Pulling
Dandayamana-Dhanurasana
 
(2 sets (one each side) - 45 second static hold)
Camel/Fixed Firm
Ustrasana/Supta Vajrasana
 
(2 sets - 20 seconds each posture.
2nd set options - long set fixed firm (40 seconds)/push up to Full Camel/2nd set of Camel
Doshas
Vata - Air/Space
Pitta - Water/Fire
Kapha - Water/Earth
Muscle Actions
Concentric (shortening "straighten leg")
Eccentric (lengthen - "bent leg")
Isometric (constant - "high plank")
Core Muscles
Rectus Abdominus (6 pack)
Internal/External Obliques
Transverse Abdominus (belt)
Iliopsoas (cords)
Reverse Warrior
Parivrtta Virabhadrasana
 
(2 sets (one each side) - 20 second hold)
Twists Series
50 minute mark.
 
Establish long, deep holds in the hips and a closing twist.
Camel Series
45 minute mark.
 
Deepen the backbends and counter with spinal opening
Toppling Tree
Toppling Tree


(2 sets (one each side) - 10 second hold)
Heat Index
Temperature - 98-101
Humidity - 30-40%
Keys to Alignment
Build Strong Foundation
Establish Neutral Alignment
Stack Joints
Balance/Control/Surrender
Work from Bones Out
 
Sun Salutation A
Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball
 
(3 sets - 6 counts each posture)
Warrior 2
Virabhadrasana 2
 
(2 sets (one each side) - 20 second hold)
Half Moon
Ardha Chandrasana
 
(2 sets - 30 seconds first set;
45 seconds second set)
Rabbit
Sasangasana
 
(1 set - 20 second hold. Release by rolling to seated, shift hips to side and roll onto back)
Downward Facing Dog
Adho Mukha Svanasana (15 second hold)
Seated Forward Fold
Paschimottanasana
 
(1 set - 10 seconds.
Option - Seated Separate Leg Stretching (Janushirasana).
Flowing Balancing Series
10 minute mark.
Series flows 2-3 postures together with long holds. Give notice as to where students are moving and encourage grace in transitions.
Yoga Sutras
A precise set of doctrines and principles that create the foundation for living a yogic life.
Principles of Core Power Yoga
Postures (asana)
Breath (prana)
Flow (vinyasa)
Heat (tapas)
Focus (drishdi)
Alignment & Safety
Ab Lock (Uddiyana Bandha)
Establish Rythym
Set Up for Success
Have Fun
Flowing Spine Series
35 minute mark.
 
A long hold Hot Yoga spine series with flow between two postures.
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