Yoga Midterm Exam Review

 

 

Part I: THE BODY

The Asanas (pages 12 – 16)

 

·         Effects of  asanas: (page 12)

  1. standing – gives vitality
  2. sitting – calming
  3. twists – cleansing
  4. supine – resting
  5. prone – energizing
  6. inverted – develop mental strength
  7. balancings – feeling of lightness
  8. backbends – exhilarating
  9. jumpings – develop agility

 

Standing Poses:

 

1.       Tadasana – Mountain pose (page 18/19)

2.       Utthita Hasta Padangusthasana I – Extended side leg (page 20)

3.       Vrksasana – Tree (page 21)

4.       Utthita Trikonasana – Triangle (page 22)

5.       Utthita Parsvakonasana – Extended Side Lateral Stretch (page 24/25)

6.       Virabhadrasana I – Exhalted Warrior (I) (page 26/27)

7.       Virabhadrasana II – Proud Warrior (II) (page 28/29)

8.       Ardha Chandrasana – Half Moon (page 30/31)

9.       Virabhadrasana III – Brave Warrior (III) (page 32/33)

10.    Parivrtta Trikonasana – Revolved Triangle (page 34/35)

11.    Parivrtta Parsvakonasana – Revolved Side Lateral Stretch (page 36/37)

12.    Parivrtta Ardha Chandrasana – Revolved Half Moon (page 38/39)

13.    Parsvottanasana – Hands in reverse namaste/nose towards knee (page 40/41)

14.    Prasarita Padottanasana I –Forward bend/straddle position (page 42/43)

15.    Uttanasana I – Forward bend/legs together/arms bent (page 44)

16.    Uttanasana II – Forward bend/legs together/palms placed behind heels (page 45)

17.    Garudasana – Eagle/Same arm on top as leg you are standing on (page 46)

18.    Utkatasana – Chair (page 47)

19.    Parighasana – Gate (page 48)

 

Sitting Poses:

 

1.    Virasana – Hero’s pose  (page 50/51)

2.       Dandasana – Staff or stick pose (page 52)

3.       Sukhasana – Easy pose/tailor sit (page 53)

4.       Padmasana – Lotus (page 54/55)

5.       Gomukhasana – Head of Cow pose/Same arm on top as leg you are seated on (page 56)

6.       Baddha Konasana – Cobbler’s pose, butterfly (page 57)

7.       Paripurna Navasana – Complete, full boat (page 58)

8.       Janu Sirsasana – Chest/nose toward knee/one leg bent inwards (page 59)

9.       Maricyasana I – ancient Indian sage (mythology ) Twist and then bend forward (page 63)

10.    Pascimottanasana – seated forward bend/legs together (page 64)

11.    Upavista Konasana – seated forward bend/straddle position (page 65)

12.   Balasana – Child’s pose (arms extended or hand’s wrapped around feet)

 

 

 

Supine & Prone Poses:

 

1.       Supta Baddha Konasana – Supine Cobbler’s pose (page 81)

2.       Supta Virasana – Supine Hero’s pose (page 82)

3.       Matsyasana – Fish pose (page 83)

4.       Anantasana – serpent/side lying one leg extended (page 87)

5.       Supta Padangusthasana – Supine straight leg flexed at hip/externally extended (page 88)

6.       Caturanga Dandasana – four limbded staff/stick pose (page 89)

7.       Adho Mukkha Svanasana – Downward facing dog pose (page 90)

8.       Urdhva Mukka Svanasana –Upward facing dog pose (page 91)

9.       Salabhasana I – locust pose (page 92)

10.    Bhujangasana – Snake/cobra (page 93)

11.    Dhanurasana – Bow pose (page 94)

 

 

 

Surya Namaskar : Sun Salute

 

1.  Tadasana - Mountain

2.  Urdhva Hastasana – Upward Arms

3.  Uttanasana – Standing Forward Bend

4.  Lunge Back – 90 degree angle

5.  Plank – Push Up

6.  Caturanga Dandasana – Low Push Up

7.  Urdhva Mukha Svanasana – Upward Facing Dog

8.  Adho Mukha Svanasana – Downward Facing Dog

9.  Lunge Forward – 90 degree angle

10. Uttanasana – Standing Forward Bend

11. Urdhva Hastasana – Upward Arms

12. Tadasana - Mountain