Asana + Sequencing
What is the Sanskrit translation of Sun Salutation A?
Surya Namaskara A
What is a creative surya namaskar? Where should it start and end?
In which Sutra does Patanjali define asana?
2.46 Sthira sukham asanan
(yoga asana should be firm but pleasant)
How many thoracic vertebrae do we have?
12
Name the 3 main nadis.
Ida, Pingala & Sushumna
The last pose in a class should be______
Symmetrical
List Surya Namaskar A Poses in Sanskrit
Here’s the sequence of Surya Namaskar A (Sun Salutation A) poses in English:
Mountain Pose – Tadasana
Upward Salute – Urdhva Hastasana
Standing Forward Fold – Uttanasana
Halfway Lift – Ardha Uttanasana
Four-Limbed Staff Pose – Chaturanga Dandasana
Upward-Facing Dog – Urdhva Mukha Svanasana
Downward-Facing Dog – Adho Mukha Svanasana (hold for a few breaths)
Halfway Lift – Ardha Uttanasana (step or jump forward)
Standing Forward Fold – Uttanasana
Upward Salute – Urdhva Hastasana
Mountain Pose – Tadasana
Would you like me to also list the breath cues (inhale/exhale) that traditionally go with each pose?
Give some Modifications for: Chaturanga Dandasana
Ashtanga Namaskar - Knees , Chest, Chin, Down Supported Chaturanga with Knees down .
Blocks underneath hands and knees down.
Blocks underneath chest and supporting pelvis .
What is Patanjali’s definition of yoga in Sanskrit and in English? 1.2
Yoga chitti vritti nirodhaha
Yoga is the cessation of the fluctuations of the mind
How many cervical vertebrae do we have?
7
In 2-3 sentences, describe Ujjayi Pranayama
*Contraction of the throat
*Oceanic Sound
*Builds internal heat / detoxifying
*Gives the mind something tangible to anchor
What are ida and pingala and where are they located?
Ida and Pingala are two primary energy channels (nadis) in yoga. Ida is the lunar, cooling, intuitive current that rises from the base of the spine and ends at the left nostril. Pingala is the solar, warming, active current that also begins at the spine’s base and ends at the right nostril. They spiral around the central channel (Sushumna), crossing at each chakra, and when balanced, allow energy to flow upward for higher awareness.
List English Poses of Surya A
Mountain Pose
Upward Salute
Forward Fold
Halfway Lift
Four-Limbed Staff Pose
Upward-Facing Dog
Downward-Facing Dog
Halfway Lift
Forward Fold
Upward Salute
Mountain Pose
What does Vinyasa mean?
To place yourself in a special way.
Connecting breath to movement
List 4 students of Krishnamacharya
Pattabi Jois
TKV Deiskachar
Ramaswami
BKS Iyengar
Indra Devi
How many lumber vertebrae do we have?
5
Inhaling stimulates the __________nervous system and exhaling stimulates the __________ nervous system
Inhaling stimulated the SYMPATHETIC and exhaling stimulates the PARASYMPATHETIC
Name all seven chakras , location , Sanskrit
Root Chakra – Base of the spine (pelvic floor, tailbone) – Muladhara – 🔴 Red
Sacral Chakra – Lower abdomen, below the navel – Svadhisthana – 🟠 Orange
Solar Plexus Chakra – Upper abdomen, stomach area – Manipura – 🟡 Yellow
Heart Chakra – Center of the chest – Anahata – 💚 Green
Throat Chakra – Throat – Vishuddha – 🔵 Blue (sky blue/turquoise)
Third Eye Chakra – Forehead, between the eyebrows – Ajna – 🟣 Indigo
Crown Chakra – Top of the head – Sahasrara – ⚪ Violet / White (sometimes golden light)
List Poses for Surya Namasakar B in English and Sanskrit.
Chair Pose – Utkatasana
Forward Fold – Uttanasana
Halfway Lift – Ardha Uttanasana
Four-Limbed Staff Pose – Chaturanga Dandasana
Upward-Facing Dog – Urdhva Mukha Svanasana
Downward-Facing Dog – Adho Mukha Svanasana
Warrior I (Right Side) – Virabhadrasana I
Four-Limbed Staff Pose – Chaturanga Dandasana
Upward-Facing Dog – Urdhva Mukha Svanasana
Downward-Facing Dog – Adho Mukha Svanasana
Warrior I (Left Side) – Virabhadrasana I
Four-Limbed Staff Pose – Chaturanga Dandasana
Upward-Facing Dog – Urdhva Mukha Svanasana
Downward-Facing Dog – Adho Mukha Svanasana (hold for several breaths)
Halfway Lift – Ardha Uttanasana
Forward Fold – Uttanasana
Chair Pose – Utkatasana
Mountain Pose – Tadasana
Describe the sections in order, of the Intelligent Sequencing Format and name what happens in each!
Opening - ground, establish breath / theme / intention
Warm up - could be cat cow / move the spine / start to link movement & breath
Surya - Could be "traditional" A / B or creative. Teach options for chaturanga here.
Work Phase - Bigger poses that prepare for the peak anatomically and energetically
Peak - could be balancing or inverting, what you have been working towards / prepping the body for
Cool Down - Bring the energy and body back down its nice to include shapes that counter the peak here!
Savasana - Provide the container for stillness, silence, and passive / receptive energy.
What is the most ancient yogic text where yoga is first mentioned?
Rig Veda
____ are dense fibrous rope-like bands that attach two bones together . What is the answer?
Ligaments
Name 2 types of meditation and 2 benefits of meditation.
Vipassana, TM, Trataka, Primordial Sound, Japa Mala
*Stress reduction (lower cortisol)
*Increased density in neocortex
*Improves sleep
Name the Yamas and describe them
Ahimsa (Non-Harming / Non-Violence)
– Practicing compassion, kindness, and doing no harm in thought, word, or action toward yourself and others.
Satya (Truthfulness)
– Speaking and living with honesty and integrity, aligning words and actions with truth while being mindful of kindness.
Asteya (Non-Stealing)
– Respecting what belongs to others—this includes material possessions, time, energy, and ideas.
Brahmacharya (Moderation / Wise Use of Energy)
– Directing one’s energy with balance and mindfulness, often understood as moderation in sensory pleasures.
Aparigraha (Non-Grasping / Non-Attachment)
– Letting go of greed, excess, and cling
Name two poses that are not in Surya A but are in Surya B
Ukatasana and Virabadhrasana 2
What are some modifications for upward facing dog?
Baby Cobra- Bujangasana
Cow Pose
Full Cobra
What is the first book that outlined specific yoga postures?
Hatha Yoga Pradipika
Why do we not sequence warrior 1 to Warrior 2? What would be an alternative ?
Going from internal to external or external to internal rotation on a weight bearing leg -
Hip cartilage has no nerve endings or blood supply so safest to step back to warrior 2 / potentially not worth the risk!
High Lunge to Warrior 2
Warrior 1, Flying Warrior , Warrior 2
Name the asanas of Sun Sal A in English and Sanskrit with the breath!
Surya A:
Tadasana- Mountain (inhale, exhale)
Urdva Hastasana - Upward salute (inhale)
Uttanasana- forward fold (exhale)
Ardha Uttanasana- 1/2 lift or 1/2 fold (inhale)
Caturanga Dandasana- 4 limbed staff pose (exhale)
Urdva mukha svanasana- upward facing dog (inhale)
Adhomuka svanasana- downward facing dog (exhale)
(5 breaths)
Ardha Uttanasana- 1/2 lift or 1/2 fold (inhale)
Uttanasana- forward fold
Urdva Hastasana - Upward salute (inhale)
Tadasana- Mountain (exhale)
What are the 8 limbs of Yoga, in Sanskrit? Write a brief definition of each
Yama - Outer Observances
Niyama - Inner Observances
Asana - Steady Comfortable Seat
Pranayama - Conscious Breathing
Pratyahara - Withdraw From Senses
Dharana - Concentration
Dhyana - Meditation
Samadhi - Total absorption (bliss)
Name three dynamic transitions
Low Lunge
Flying Warrior
Curtsey
Wide fold to changing direction
Childs Pose
Table Top
Skandasna
Name a pose for each chakra
What is the difference between karma and dharma?
Karma is what you do and the ripple effects of it, while Dharma is why you do it — your deeper purpose and duty in this life.
List seven spinal movements
Flexion – Rounding the spine forward (e.g., Cat Pose, Forward Fold).
Extension – Arching the spine back (e.g., Cow Pose, Cobra).
Lateral Flexion Right – Side bend to the right.
Lateral Flexion Left – Side bend to the left.
Rotation Right – Twisting the spine to the right.
Rotation Left – Twisting the spine to the left.
Axial Extension – Lengthening/elongating the spine upward (e.g., Mountain Pose, seated tall spine).
Name and locate all the bandhas
Mula Bandha (Root Lock)
Location: Pelvic floor, at the base of the spine.
Activation: Gentle lift of the perineum and pelvic floor muscles.
Purpose: Directs energy upward, stabilizes the pelvis, and awakens grounding.
Uddiyana Bandha (Abdominal Lock)
Location: Lower abdomen, just below the navel.
Activation: Drawing the belly inward and slightly upward toward the spine.
Purpose: Stimulates digestive fire, channels energy upward, and lightens the body.
Jalandhara Bandha (Throat Lock)
Location: Throat.
Activation: Tucking the chin slightly toward the chest while lifting through the sternum.
Purpose: Directs energy downward from the head, protects the heart and brain during breath retention.
Maha Bandha (The Great Lock)
Location: Combination of all three (Mula, Uddiyana, Jalandhara).
Purpose: Harmonizes pranic flow through the entire body and awakens deeper states of meditation.
What are the two main roles of the ilopsoas?
The iliopsoas (made up of the psoas major and iliacus) has two main roles:
Hip Flexion – It is the strongest hip flexor, lifting the thigh toward the torso (or bringing the torso toward the thigh, like in a sit-up).
Spinal Stabilization – It helps stabilize the lumbar spine and pelvis, maintaining posture and balance, especially when standing or walking.
✨ In yoga, the iliopsoas is key in poses like Warrior I, Boat Pose, and Lunges.