Asana
This Sanskrit pose that starts with a U, helps open the chest and is often used as a heart-opener.
What is Ustrasana?
This calming breath practice balances both hemispheres of the brain.
What is Nadi Shodhana?
This is the Sanskrit name for the root lock that supports upright posture.
What is Mula Bandha?
These types of poses are generally avoided during menstruation.
What are inversions?
There are this many vertebrae in the lumbar spine.
What is 5?
In Warrior II, the front knee should be stacked directly over this joint.
What is the ankle?
This bandha supports energetic retention at the throat.
What is Jalandhara Bandha?
This is the Kosha associated with physical nourishment and sensation.
What is Annamaya Kosha?
During the luteal phase, energy tends to be more inward and this type of practice is best.
What is gentle, grounding, or restorative practice?
This nerve supports the parasympathetic nervous system and relaxation.
What is the vagus nerve?
This cue supports safe alignment in Downward Dog: “Lengthen your spine and spread the _____ your hands.”
What are the fingers?
This breath uses sound and is also called “humming bee breath.”
What is Bhramari?
This term refers to mental impressions or patterns that can be shifted through yoga.
What is Samskara?
This muscle group is central to both pelvic stability and menstrual health.
What is the pelvic floor?
This term describes a forward tilt of the pelvis.
What is anterior pelvic tilt?
This pose strengthens the quadriceps through knee extension.
What is Utkatasana (Chair Pose)?
This pranayama is heating and not recommended during dizziness or menstruation.
What is Kapalabhati?
This ethical limb of yoga means “truthfulness.”
What is Satya?
This bandha, often used in breathwork, should generally be avoided during both pregnancy and menstruation.
What is Uddiyana Bandha?
This group of muscles helps stabilize the spine and should be gently engaged in most standing and seated poses.
What are the abdominal muscles (or “core” muscles)?
This pelvic tilt may lead to rounding in seated postures if not supported.
What is posterior pelvic tilt?
"Prana" means life force. "Ayama" means this.
What is control?
List any one Yama and its practical application.
What is (open ended)
This muscle group, when weak or overly tense, can contribute to menstrual discomfort and pelvic instability.
What is the pelvic floor?
This muscle group is responsible for hip extension and plays a key role in strengthening postures like Bridge and Locust.
What are the gluteal muscles (or glutes)?