MANTRAS/MUDRAS
PRANAYAMA & THE YOGA OF SOUND
TWISTS & SHOULDERS
SANSKRIT
CHAKRAS
100
Who is Lakshmi?
Lakshmi is the Goddess of Love, Beauty, Prosperity & Abundance. She surfaced during the Churning of the Ocean and reveals the way of abundance, harmony and deep soul beauty. Lakshmi is the power of Grace and the remembrance to call home the exiled parts of the Self. Lakshmi is the inner radiance of the self – and is born from the depths of One’s Being.
100
Define Kapalabhati?
Kapalabhati = “Skull Shining Breath” or “Breath of Fire”
100
What is the primary anatomical action in twisting?
Twisting consists of rotating the spine about its axis, producing movement in the transverse plane of the body.
In general, twisting occurs with either the upper or lower body stable while the other moves. For example, in Jathara Parivartanasana (Supine Twist), the legs move to create the rotation while the upper body provides stability. In Parivrtta Trikonasana (Revolved Triangle), the lower body provides stability while movement of the upper body rotates the spine.
100
Name the Sanskrit word for Chair Twist
What is Parivrtta Utkatasana 
100
What is the name and meaning of Chakra 1 - Muladhara Chakra?
Name poses that might support/activate the Muladhara Chakra
Name and meaning: Muladhara – Root Chakra
Color: Red
# of Petals: 4
Element: Earth
Poses: Tadasana, Seated Meditation, Warrior I
200
What is Lakshmi's Mantra?
Om Shrim Maha Lakshmiyei Svaha
200
When is the pranayama practice of Kapalabhati used?
Kapalabhati is often taught at the beginning of class to bring warmth & energy – and during a practice to connect with core.
200
What are the physical effects of twisting?
Twisting postures can help to correct axial misalignment of the spine and stimulate abdominal organs. In addition, they can provide the following physical benefits:
- Increase circulation in spine
- Increase & maintain spinal flexibility
- Align spine
Roger Cole notes that only twists effectively stretch deepest layer of back muscles closest to spine
- Tone abdominal region
- Improve digestion
- Assist in elimination
200
What is the Sanskrit word for Revolved Side Angle Pose?
What is Parivrtta Parsvakonasana 
200
What is the name and meaning of Chakra 2 - Svadhistana Chakra?
# of petals/color/element
Svadhisthana -- Sweetness
Color: Orange
# of Petals: 6
Element: Water
Poses: Garland Pose/Malasana, Skandasana/Fan Pose
300
What is Lakshmi's Mudra?
Padma Mudra - Lotus Mudra
300
What is meant by the word “nada” in Sanskrit?
Internal sacred sound, said to arise from the heart.
300
How many bones make up the shoulder girdle?
and
How many joints in the shoulder?
1. Three: Humerus, Clavicle, Scapula
2. There are four joints making up the 'shoulder joint':
The shoulder joint itself known as the Glenohumeral joint, (is a ball and socket articulation between the head of the humerus and the glenoid cavity of the scapula)
The acromioclavicular (AC) joint (where the clavicle meets the acromion of the scapula)
The sternoclavicular (SC) joint (where the clavicle meets the chest bone [sternum])
The scapulothoracic joint (where the scapula meets with the ribs at the back of the chest)
300
What is the Sanskirt word for Half Lord of the Fishes Pose?
What is Ardha Matsyendrasana 
300
What is the name and meaning of the Manipura Chakra - Chakra #3
and
What is the name and meaning of the Anahata Chakra - Chakra #4
Name and meaning: Manipura - Lustrous Gem
Color: Yellow
# of Petals: 10
Element: Fire
Poses: Plank Pose, Chaturanga, Boat Pose / Paripurna Navasana
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Chakra 4
Name and meaning: Anahata – Unstruck Sound
Color: Green
# of Petals: 12
Element: Air
Poses: Anjali Mudra, Padma Mudra, Cobra Pose, Upward Facing Dog, Wheel Pose
400
Who is Lakshmi's Beloved?
Who is Vishnu
400
Two Part Question:
Define Mantra
and
What is Mantra Yoga?
“man” = “to think”
“manas” = “mind”, or “the linear, thinking mind”
“tra” = “to protect,” “to liberate,” “free from,” “to go across,” “tool for,” or “agent of”
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Mantra Yoga is the repetition of sound. A Mantra is a sound vibration, “through which we mindfully focus our thoughts, our feelings, and our highest intentions”.
400
What are the energetic effects of twisting?
Twisting asanas generally restore the natural range of motion and alignment of the spine and therefore have a neutralizing energetic effect on the body.
Said to balance nervous system – calming when feeling agitated; stimulating when feeling lethargic
Overall "detoxifying" and "cleansing" effect by stimulating digestive system
Bring sense that it's okay to let go
Known to release frustration, anxiety, fear; can cause an initial sense of irritation before a feeling of clarity
400
Name the Sanskrit word for Revolved Abdomen Pose - Supine Twist?
What is Jathara Parivartanasana
Jathara = Abdomen
Parivartanasana = to completely revolve
400
What is the name and meaning of Vishuddha Chakra and Anja Chakra, Chakras 5 & 6?
Chakra 5
Name and meaning: Throat Chakra – Vishuddha – The Pure Place / Purification
Color: Blue
# of Petals: 16
Element: Sound
Poses: Shoulderstand, Upward Facing Dog Pose
Chakra 6
Name and meaning: Ajna – To Command / To Perceive
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Color: Indigo
# of Petals: 2
Element: Light (some say none)
Poses: Mudra with hands to 3rd eye, Child’s Pose, Balance Poses
500
What pose might you put in a practice if your theme was about Lakshmi / Goddesses
Goddess Pose - Utkatasana
500
Two Part Question:
1. Describe Kirtan and
2. What are Bija Mantras?
Call-and-response devotional chanting is Kirtan
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Bija mantras are seed mantras. Known to be the most powerful mantras.
500
How do twists impact the sacrum and sacroiliac joints?
The sacroiliac joint connects the hip bone (ilium) to the bottom 5 fused vertebrae (sacrum) on either side of the body. When the spine rotates, one side of the sacrum can be pulled forward of the other which can increase the space in the joint on one side while decreasing it on the other. For those with mobility in the sacroiliac joints, this can be problematic over time.
In Judith Lasater's Anatomy 101: Understanding Your Sacroiliac Joint, she describes how twisting can be one of the major culprits of sacroiliac (SI) joint pain.
When the pelvis is anchored to the floor at the sitting bones, the twisting must come solely from the spine, which means the sacrum is being dragged into the twist with the rest of the spine, while the pelvis is being held back and thus moves in the opposite direction. Add to this effect the extra torque and force that the arm exerts on the soft tissue around the SI joint when it levers against the outside of the leg to create the twist, and the potential for overstretching the sacral ligaments increases many fold.
Repeatedly practicing in this way stretches the sacral ligaments that are trying to hold the pelvis and sacrum together, until pain results. In fact, the very definition of SI dysfunction and pain is a condition in which the SI joint is not in its neutral,
stable position, with the joint surfaces between pelvis and sacrum aligned. –
500
Name the Sanskrit word for the Sage Marichi
What is Marichyasana
500
What is the name and meaning of Sahasrara, Chakra 7?
Name and meaning: Sahasrara – Thousandfold
Color: Violet or White
# of Petals: 1000
Element: Consciousness
Poses: Headstand, Savasana, Seated Meditation