final exam

Short Essay (2 Paragraphs)

• Yogah – Yoga
• Citta – Mind
• Vritti – Fluctuations / Thoughts
• Nirodah – Calm

Yoga is the calming/settling/cessation of the fluctuations/thoughts of the mind.

Sanskrit or English

means sheath and always moved from outer to inward. Gross to Subtle. Veils /Layers of Consciousness

Maya = Sheath, Ananda = Bliss

• food body - Annamaya kosha
  • the physical body
• energy body - pranamaya kosha
  • prana moves through the nadis
  • in from food, water, and breath
  • affected by breathing
• mental and emotional body - manomaya kosha
  • this is normal emotions like love,
  • or security or insecurity
  • or obtaining love
  • or taking care of loved ones
• knowledge body - vijnanamaya kosha
  • shift to a primary One-ness orientation.
  • higher knowledge
• bliss body - Anandamaya kosha
  • Exactly as it sounds, it’s all about the Samadhi.
    • No longer separate, you’re bathing in One-ness with All that Is.
    • You and Source / G-d, you’re One and the Same.

Through the Koshas we are trying to attain ATMAN: The soul layer – enlightenment

matching and fill in the blank

ROYGBIV for color

Chakras Mark Stephens, Pg 55, Tab 7

• The junction of the major Nadis and they spiral and rise along the spine give rise to the Chakras (wheels), the major psycho-emotional centers of the subtle body. The chakras may correlate with the major nerve plexuses of the physical body. Awakening kundalini (the snake) requires that prana enter sushumna nadi.
• Chakras 1-2-3: Your tangible relationship to the world and how you interact with spirit and consciousness
• Heart Chakra (4): Is the bridge to the lower and upper Chakras
• Chakras 5-6-7: Spiritual awareness

~72,000 energy channels and 14 important ones identified by Tantra.

• Center: Sushumna Nadi – moves up from the base of the spine, prana vayu moves through Sushumna Nadi, energizing the spine, nerves, brain and collects the prana energy from all other nadis in the third eye.
• Left: Ida – feminine, comfort, cool, linear, nurturing, gentle creative, color is white, begins and end on left side
• Right: Pingala – masculine, sun, warm, driven, stimulating, color is red, begins and ends on right side

patanjali

don't think this part is on the exam, just for reference

Ptanjali’s Yoga Sutras – written 1700 years ago it is made up of 196 Sutras /words of wisdom

• 4 specific books
• Pada 1 Samadi – mediation
• Pada 2 Sadhana – 8 limbs (spiritual)
• Pada 3 Vibuti – Progressing/Sustainment
• Pada 4 – Kaivalya – Results

fill in the blanks

1. Yamas (Restraints) ASABA / Social Ethics and Personal Sacrifice Mark Stephens, Pg 7
2. Niyamas (Observations) SSTSI-P / The Do’s Mark Stephens, Pg 8
3. Asana – postures (Pantajali only refers to asana for meditation purposes)
4. Pranayama – breath control, control or restraint of the life force
5. Pratyahara – withdrawal of the senses
6. Dharana – Concentration, state of refined consciousness, keep mind still, may use mantra, candle gazing, music, counting, mala
7. Dhyana – Meditation, wholly immersed and senses are stilled
8. Samadhi – Bliss, Union, pure consciousness, enlightenment (degrees of Samadhi – mild, moderate, intense)

1. Yamas (Restraints) ASABA / Social Ethics and Personal Sacrifice Mark Stephens, Pg 7
   1. Ahmisa – non-harming, self, others, all beings, tolerance, kindness
   2. Satya – Truthfulness to yourself and others, conscious communication
   3. Asteya – non-stealing, don’t steal time, energy, focus, love, items; do not take advantage
   4. Brahmacharya – sexual moderation, all things in moderation food, alcohol etc; protect your energy
   5. Aparigraha – non-hoarding, abstention from greed
2. Niyamas (Observations) SSTSI-P / The Do’s Mark Stephens, Pg 8
   1. Sauca – Cleanliness, purity in your space, body and mind
   2. Santosa – contentment, comfortable in your own skin, embrace all experiences
   3. Tapas – zeal, discipline, heat, commitment to your yoga practice
   4. Svadhyaya – self study and self examination
   5. Isvara-pranidhana – surrender to a higher power, devotion

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Mental states that cloud the mind and manifest in unwholesome actions.

1. Avidya: Ignorance, Lose yourself, become a separate self, lack of awareness, is the base for all affliction, we don’t know the Self. This results in suffering (Dukkha).
2. Asmita: Egoism, the sense of “I”, Labels you tag on yourself. No matter the outer covering the Purusha (soul) exists in pureness.
3. Raga: Attachment, Attraction, we identify with the qualities of the body and mind and are attracted to pleasures (beautiful things, sumptuous foods, stimulating sounds etc), Worldly pleasures will not lead to happiness. True happiness comes from within.
4. Dvesha: Aversion / Avoiding (opposite of Raga)
5. Abinivesha: Fear of death which makes you cling to Life, most difficult Klesha to overcome since it’s subconscious and primitive

Kleshas Simplified:

1. ignorance of true "self"
2. I am…
3. I am attracted to…
4. I don’t want…
5. Fear of death

1. Desire – which can lead to clinging and craving – refusing to let go on an idea, thought
2. Aversion – Which can lead to anger / hatred, remembering a hurtful thought you don’t want to deal with
3. Sloth and Toper – heaviness of body and dullness of mind which drag one down into inertia /depression, laziness
4. Agitation – can’t settle the mind, anxiousness
5. Doubt – Doubt of yourself, the process, the teacher, the methodology etc, No trust

with word bank

Asana Menu: Planning a class

1. Ground: opening asana, set intention, invocation
2. Flow: warm up or prep asana – warm up the spine in all directions, extension, flexion, lateral R/L, rotation R/L/ Sun A, B, Moon salutations or other warm –up poses
3. Heat and Strengthen: Sun C, Standing asana, strength poses
4. Open: Balance: balance, inversions
5. Express: Back bends (followed by integration)
6. Integrate: Seated lengthening poses, closing sequence
7. Surrender: Savasana, meditation

• shoulders
• pelvis / hips
• spine

• warrior I
• humble warrior
• pyramid
• revolved triangle

• Warrior II
• extended side angle
• reverse warrior
• triangle
• half moon

Shoulders:

1. Internal rotation
2. External rotation
3. Elevation
4. Depression
5. Abduction
6. Adduction
7. Flexion
8. Extension
9. Circumduction
10. Protraction
11. Retraction

Hips:

1. Internal rotation
2. External rotation
3. Abduction
4. Adduction
5. Flexion
6. Extension
7. Circumduction

Pelvis:

1. Anterior Tilt
2. Posterior Tilt

Spine:

1. Flexion
2. Extension
3. Lateral Flexion left
4. Lateral Flexion right
5. Rotation left
6. Rotation right

fill in the blank with a word bank

Calming Pranayama: .

1. Dirgha Breath: (3-part breath)
   • CALMS the mind and relaxes the body, revitalizes the nervous system, delivers O2 rich blood, breaks irregular breathing
2. Sama Vritti: equal inhales and exhales
3. Humming Bee Breath:
   • deeply restorative, calms emotions, relives anger /anxiety because it reconnects us to the nurturing rhythmic pulsation with our own being.
4. Nadi-Sodhana: (alternate nostril breath)
   • Vishnu mudra. Balances the left (Ida) and right (Pinglia), beneficial when you need centering and is useful to lead into meditation.

1. Kapalabhati: (Skull Shining Breath)
   • alternating short, explosive exhales and slightly longer passive inhales.
2. Bhastrika: (Bellows Breath)
   • draws air forcibly in and out of the lungs, care should be taken with beginners start with just a few rounds and gradually build up over week/ months. Contraindications: nose bleeds, menstruation, pregnancy, pressure in eyes or ears.