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Questions and Answers
What does the term Yoga signify in its traditional terminology?
What does the term Yoga signify in its traditional terminology?
Which of the following is NOT one of the three components of respiration in Prāṇāyāma?
Which of the following is NOT one of the three components of respiration in Prāṇāyāma?
What is the Sanskrit term for breath retention in Prāṇāyāma?
What is the Sanskrit term for breath retention in Prāṇāyāma?
Which type of Kumbhaka occurs after the inspiration of air?
Which type of Kumbhaka occurs after the inspiration of air?
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What does Sūryanamaskāra primarily consist of?
What does Sūryanamaskāra primarily consist of?
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What is the primary aim of integrating breath alignment with postures in स्वर-सयं योग?
What is the primary aim of integrating breath alignment with postures in स्वर-सयं योग?
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Which aspect of health is NOT improved by Sūryanamaskāra postures?
Which aspect of health is NOT improved by Sūryanamaskāra postures?
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Who is considered the father of Yoga?
Who is considered the father of Yoga?
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What is the primary benefit of practicing Parivṛtta-tri-koṇāsana?
What is the primary benefit of practicing Parivṛtta-tri-koṇāsana?
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During Parivṛtta-tri-koṇāsana, which direction should the trunk be rotated?
During Parivṛtta-tri-koṇāsana, which direction should the trunk be rotated?
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What is the angle between the thigh and shin when bending the knee in Vīrabhadrāsana?
What is the angle between the thigh and shin when bending the knee in Vīrabhadrāsana?
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In Vīrabhadrāsana, what position should the left knee be in?
In Vīrabhadrāsana, what position should the left knee be in?
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What is the first position to assume before starting either Parivṛtta-tri-koṇāsana or Vīrabhadrāsana?
What is the first position to assume before starting either Parivṛtta-tri-koṇāsana or Vīrabhadrāsana?
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What should be the focus of the gaze during Parivṛtta-tri-koṇāsana?
What should be the focus of the gaze during Parivṛtta-tri-koṇāsana?
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Which of the following describes Vīrabhadrāsana as practiced by martial artists?
Which of the following describes Vīrabhadrāsana as practiced by martial artists?
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What is primarily emphasized in the procedure for Parivṛtta-tri-koṇāsana?
What is primarily emphasized in the procedure for Parivṛtta-tri-koṇāsana?
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What is the primary aim of maintaining the posture in Vṛkṣāsana?
What is the primary aim of maintaining the posture in Vṛkṣāsana?
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Which is NOT a step in the procedure for Śithila Tāḍāsana?
Which is NOT a step in the procedure for Śithila Tāḍāsana?
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How should the hands be positioned in Śithila Daṇḍāsana?
How should the hands be positioned in Śithila Daṇḍāsana?
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What is the difference between stability and balance?
What is the difference between stability and balance?
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During Vṛkṣāsana, where should the right foot be placed?
During Vṛkṣāsana, where should the right foot be placed?
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What should be done with the facial muscles during any āsana?
What should be done with the facial muscles during any āsana?
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In which position should the knees be kept during Śithila Tāḍāsana?
In which position should the knees be kept during Śithila Tāḍāsana?
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How long should each posture be maintained for optimal benefits?
How long should each posture be maintained for optimal benefits?
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What is the primary focus of the Nāvāsana?
What is the primary focus of the Nāvāsana?
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In which position do you start before moving into Uṣṭrāsanam?
In which position do you start before moving into Uṣṭrāsanam?
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What should you do with your hands during the Nāvāsana?
What should you do with your hands during the Nāvāsana?
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What is the benefit of practicing Uṣṭrāsanam?
What is the benefit of practicing Uṣṭrāsanam?
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Which of the following is NOT a step in the procedure for Nāvāsana?
Which of the following is NOT a step in the procedure for Nāvāsana?
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What should you avoid doing while maintaining Uṣṭrāsanam?
What should you avoid doing while maintaining Uṣṭrāsanam?
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What is the primary anatomical focus of Gomukhāsana?
What is the primary anatomical focus of Gomukhāsana?
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Which posture is used as a starting point for both Nāvāsana and Uṣṭrāsanam?
Which posture is used as a starting point for both Nāvāsana and Uṣṭrāsanam?
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What is the primary focus of Paścimotthānasana?
What is the primary focus of Paścimotthānasana?
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In which position should you start when performing Baddha-koṇāsana?
In which position should you start when performing Baddha-koṇāsana?
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What should you do during the exhalation phase of Paścimotthānasana?
What should you do during the exhalation phase of Paścimotthānasana?
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What is the main benefit of Baddha-koṇāsana as described?
What is the main benefit of Baddha-koṇāsana as described?
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How long should you maintain the posture in Paścimotthānasana?
How long should you maintain the posture in Paścimotthānasana?
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What happens during the inhalation phase of Baddha-koṇāsana?
What happens during the inhalation phase of Baddha-koṇāsana?
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What is the goal of Nāvāsana as inferred from the content?
What is the goal of Nāvāsana as inferred from the content?
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Which muscle group does Baddha-koṇāsana primarily target?
Which muscle group does Baddha-koṇāsana primarily target?
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What is the first step in performing Vajrāsanam?
What is the first step in performing Vajrāsanam?
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How long should one maintain the posture in Vajrāsanam?
How long should one maintain the posture in Vajrāsanam?
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Which of the following is NOT a benefit of Bhrāmarī?
Which of the following is NOT a benefit of Bhrāmarī?
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In Śavāsana, what should you do with your spectacles and wristwatch?
In Śavāsana, what should you do with your spectacles and wristwatch?
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Which posture is described as resembling a dead body?
Which posture is described as resembling a dead body?
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What is the last step in the procedure of Vajrāsanam?
What is the last step in the procedure of Vajrāsanam?
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During the first stage of Śavāsana, what should you observe?
During the first stage of Śavāsana, what should you observe?
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How should your breath be during the practice of Bhrāmarī?
How should your breath be during the practice of Bhrāmarī?
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Study Notes
Yoga Fundamentals
- Yoga's Sanskrit root is yūj, meaning "to join".
- In traditional yoga, the individual self joins with the universal self.
- Patanjali compiled essential yoga features and principles into sutras (aphorisms).
- Aṣṭāngayoga, meaning "eight limbs of yoga", are principles applicable to daily life for contemplation and challenging situations.
- Yoga is a conscious process for gaining control over the mind, as described by Patanjali.
The Eight Limbs of Yoga
- The eight limbs include:
- Yama (moral code): Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (celibacy/discipline), Aparigraha (non-possessiveness)
- Niyama (personal conduct): Saucha (purity), Santosha (contentment), Tapas (discipline/austerity), Svadhyaya (self-study), Iśvara-pranidhāna (surrender to a higher power)
- āsana (postures)
- Prānāyāma (breath control)
- Pratyāhāra (sense withdrawal)
- Dhārṇā (concentration)
- Dhyāna (meditation)
- Samādhi (absorption/union)
Prānāyāma
- Prānāyāma refers to breath control, aligning breath with postures.
- Respiration has three components:
- Pūraka (inspiration)
- Recaka (expiration)
- Kumbhaka (breath retention)
- Retention types:
- Antah Kumbhaka (retention after inhalation)
- Bāhya Kumbhaka (retention after exhalation)
Sūryanamaskāra
- Sūryanamaskāra is a series of 14 cyclic movements (āsanas).
- It combines body, breath, and mind.
- It acts as a bridge between warm-ups and asanas, impacting major muscles.
- Benefits include improvement of flexibility and blood circulation for vital organs, skeletal and digestive systems, and facilitating fat loss, particularly in belly areas.
- It is an energizing and relaxing practice.
- Morning is a recommended time for practice for revitalization and mental refreshment.
Tādāsana
- Tādāsana is a basic standing posture (sthitiḥ/āsana).
- It is a pivotal starting position for many yoga asanas.
Daņdāsana
- Daņdāsana is a basic sitting posture (sitting āsana).
- It involves straight legs extended forward, keeping thighs, knees, ankles, and toes together.
- Toes are pulled towards the kneecap, and heels stretched outward.
- Keeping both palms on the floor, by the side of hips, fingers point towards the legs.
- Inhale to raise the spine, keep elbows straight, broaden the chest, and look straight ahead.
- Loosen facial muscles and relax, breathe normally, maintain the posture for 20-30 secs.
Śithila Tādāsana
- Śithila Tādāsana is a relaxing standing posture (relaxing āsana).
- It entails standing straight with legs about 6 to 12 inches apart, hands hanging freely on either side of the body (collapsed shoulders).
- Head hangs freely behind (or resting on either side of the shoulder).
- Maintain complete body relaxation, gently close eyes throughout the practice.
Vṛkṣāsana
- Vṛkṣāsana, a balancing posture, amplifies body balance and stability.
- Involves bending one knee to place the foot high on the opposite inner thigh.
- Ensure the other leg is straight and toes point forward; then find balance.
- Arms lifted over head, palms together or interlocked, fingers face the ceiling, head remains straight, gaze is directed straight ahead. Maintain the posture for 20-30 seconds.
- Arms are released, foot is lowered, and the body relaxes.
Parivṛtta-tri-koņāsana
- Parivṛtta-tri-koņāsana is a hip-opening āsana generating spinal rotation.
- It is perceived to improve shoulder/hip rotation understanding and body stability/mind connection.
Vīrabhadrāsana
- Vīrabhadrāsana, a thigh-stretching asana, enhances lower body and overall stability.
- Stand in Tādāsana, stretch one leg to the side, maintaining a 3-4 ft distance, keeping the other leg straight and both arms extended horizontally, aligned with the shoulders.
- Turn the leg 90° and the other leg to 60°; exhale. Bend the knee perpendicular to the ground.
- Maintain sharp 90° angle between thigh and shin when bending knee. Turn head toward the bending leg, ensuring the eyes are fixed on the extended middle finger.
- Inhale, straighten the knee, exhale and place the hand at its original position, bringing feet back together.
- This practice enhances overall stability and balance.
Paścimottānasana
- Paścimottānasana, a calf-loosening asana, harmoniously connects the body's various parts.
- The calf and foot relations are demonstrably exhibited in this asana.
Baddha-koņāsana
- Baddha-koņāsana is a groin muscle loosening āsana.
- Involves sitting in Daņdāsanam, folding one leg at the knee, placing the heels close to the perineum (and keep feet together).
- Inhale, straighten the back and broaden the chest, exhale, bend forward, place forehead on the ground.
- Hands are placed on the inner knees. Maintain for 20-30 secs.
- Inhale, lift head, stretch the back, come up slowly lifting trunk upwards.
- Exhale and release the legs, relaxing.
Nāvāsana
- Nāvāsana is a core strengthening asana.
- This asana entails sitting in Daņdāsanam, placing hands behind as support, and progressively leaning the back (with hands) to raise the legs upwards.
- Feet are positioned above head level.
- The asana involves supporting the body weight on the buttock and tailbone bones to maintain the posture, gazing at the toes.
- Breathe normally, keeping the posture 20-30 seconds, lower legs slowly, exhale, bring hands to the floor, and lower the legs to slowly relax.
Uştrāsanam
- Uştrāsanam is a lower back strengthening āsana.
- It involves sitting in Daņdāsana, folding legs to Vajrāsana; come forward to firmly stand on knees.
- Place one hand at the waist; same with the other. Inhale and rotate hands, placing them on the corresponding heels.
- Keep thighs perpendicular, toes backwards, palms on soles, and maintain for 20-30 seconds while breathing normally.
- Begin (inhalation) in the 4th position, then return to 2nd position. Finally exhale and release legs to relax.
Gomukhāsanam
- Gomukhāsanam is a shoulder opening asana.
- It involves sitting in Daņdāsana, inhaling to fold the right leg, placing it closer to the left buttock, and folding the left leg similarly.
- Knees are stacked together.
- Arms are raised up to the head, with simultaneous elbow bending.
- Hands are placed behind, interlocked. Maintain position for 20-30 seconds while normally breathing.
- Inhale, and gently drop the arms and legs, relaxing.
Vajrāsana
- Vajrāsana involves sitting and folding legs with heels near the perineum.
- The toes extend outwards.
- The back is straightened; buttock is placed on heels.
- Palm facing down, on thighs.
- It is an ankle-loosening asana.
Śavāsana
- Śavāsana is a corpse pose.
- The literal meaning focuses on maintaining stability and stillness, like a corpse.
- It is done after asana/prānāyāma practice, ideally on a yoga mat.
- Remove spectacles, wristwatches.
- Place right hand on the abdomen; synchronize and observe abdominal movement for five rounds.
- No breath manipulation on the first round.
Bhrāmarī
- Sound: In Bhrāmarī, the exhalation sound resembles a bee's wings.
- Benefits: Improves concentration, soothes brain nerves, alleviates throat ailments, and reduces negative thoughts (requires regular practice).
- Procedure: Sit in Vajrāsana/Padmāsana/Sukhāsana, close eyes, breathe in and out profoundly/deeply.
- Keep spine upright, chin towards chest. Close eyes. Cover eyelids with index and middle fingers, and support nostrils with ring fingers; keep the thumb above the upper lip, and close the ears with the tips of those fingers
- Maintain a constant "humming" sound (by making N sounds) through nose. Repeat the process nine times.
Trāțaka
- Meaning: "Steady Gaze"
- 6 Aspects: Includes Effortless gazing, Intense gazing, De-focusing, Silence
- Procedure: Involves gazing at a fixed point (e.g., candle flame) without blinking for a set period.
- Benefits: Improved eye stamina, clarity, relaxation, and concentration.
- Preparations: Requires candle, stand, matchbox and a plate, washing the eyes with clean water before starting.
- Steps: Steps detailed for the 3 stages of Trāțaka, including initial gaze at the floor ("Effortless Gazing"), moving the gaze to increase perception and concentration within a particular area ("Intensifying Gazing"), and "De-Focusing".
- Additional benefits: Combines palming with deep breathing to relieve sinus pressure.
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