CM Exam Review

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m.ruffino
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251313
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CM Exam Review
Updated:
2013-12-07 10:18:46
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yoga
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CM Exam Review
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  1. What are the 5 attributes of a good teacher?
    • Environment
    • Sequence
    • Authentic Connection
    • Diminish the Dogma
    • Announcements
  2. What are the 10 Princepals of CPY?
    • Asana
    • Prana
    • Vinyasa
    • Tapas
    • Drishti and Dharana
    • Alignment and Safety
    • Uddiyana Bandha
    • Establish Rhythm
    • Set Students Up for Success
    • Have Fun
  3. Define Yoga.
    • Root: "yuj" - to join, union
    • "Yoga is the cessation of the fluctuations of the mind." -Patanjali
    • "Yoga is clear, discerning, dynamic participation is one's life." -Bhagavad Gita
    • Yoga is skill in action.
    • Yoga is the experience of lacking nothing.
    • Yoga is the realization of oneness of being. It is the experience that we are all done.
  4. Define Vinyasa.
    • Flow.
    • "Nyasa" - to place, "vi" - in a special way
  5. Define Namaste.
    • I bow to you.
    • "Namah" - bow, adoration
    • "Te" - to you
  6. Why Integration?
    • create an internal focus
    • introduce and define breath
    • set tone and pace of class
    • calm mind and nervous system
  7. Why Sun A?
    • introduce vinyasa: breath linked with movement
    • chataranga breakdown
    • introduce postures and cues which will be used for the entire class
    • build heat
    • move the spine through flexion and extension
    • create rhythm and tempo for class
    • open the larger muscle groups of the body (spinal musculatrue, hamstrings, core, front line, shoulders)
    • movement at the joints: shoulders, hips, knees, elbows, wrists
  8. Why Sun B?
    • continue to build rhythm and heat
    • quads, the largest muscle group of the body, developed
    • external hip rotation of hips introduced
    • lateral flexion of spine introduced
  9. Why Core?
    • core strength is essential for all movements: twists, balancing, inversions, etc
    • core strength developed here to assist with the challenging Crescent and Balancing series
  10. Why Crescent Lunge Series?
    • Crescent Lunge begins the balancing aspect of the vinyasa class
    • quad strength developed in Utkatasana is used here
    • Crescent Lunge series introduces deep twists engaging core and long spine
    • deep hip opening (Runners lunge)
    • continues development of leg strength and core awareness in preparation for Balancing Series
  11. Why Balancing?
    • pose/counter pose demonstrated (Eagle is a contracting posture, Dancer is an expansive posture)
    • Tree brings body and mind together
  12. Why Triangle?
    • introduction of Warrior 1
    • building from the structure of Sun B and moving deeper: deepest external hip opening and side body opening
    • increasing length of groin and hamstrings
  13. Why Hip Opening?
    hip opening in preparation for backbends
  14. Why Spine Strengthening?
    • spine strengthening series in C1 focuses on asanas that move against gravity: this is safer for beginners
    • spine postures will take use of the core strength and hip opening that has already been established
    • strengthens your back body
    • opens you front body
  15. Why Forward Fold?
    • calms the brain and helps relieve stress
    • neutralizing postures
    • counters backbends while stretches the spine, shoulders, hamstrings - opens back body
    • prepares body for deep relaxation
  16. Why Surrender Series?
    total body release
  17. What are the main Pregnancy mods?
    ?????????????????????????
  18. Where do you bend from in Prasarita?
    Hips
  19. Why is Core where it is in the sequence?
    to provide the strength necessary for the twists, balancing, and inversions that are in the following Crescent and Balancing Series
  20. How do you cue Warrior 1?
    • INHALE right leg high
    • EXHALE low lunge
    • spin back down to a 45-degree angle
    • hips square to the front
    • Tadasana/Mountain Pose arms
    • press outside edge of back foot down, lift inner arch
    • spin back inner thigh up and back
  21. Why Ujjayi Pranayama?
    • expands chest
    • brings internal heat
  22. What are the Bandhas?
    • "body locks" - contracted muscle areas
    • Uddiyana Bandha - contraction of the abdomin into the rib cage
  23. What is the tempo of the first Flow of Sun A and Sun B, and why is it distinct from the repited flows?
    • each posture is held for 3 breath cycles
    • to allow the body to settle into each posture as it is still warming up
    • ????????????????????????????????????
  24. What are the Modifications for the Vinyasa flow?
    • Layer 1 - Chatarunga Dandasana, Urdhva Mukha Svasana, Adho MuKha Svasana
    • Layer 2 - on the knees
    • Layer 3 - Chatarunga, Adho Mukha Svasana
  25. What are the modifications for Bicycle Sit-Ups?
    • Layer 1 - standard
    • Layer 2 - straight legs
  26. What are the modifications for Navasana?
    • Layer 1 - toes touching ground, straight spine, hands grabbing knees
    • Layer 2 - feet to reverse table top
    • Layer 3 - hands reach forward
    • Layer 4 - smile
    • Layer 5 - straighten legs
  27. What are the modifications for Parvtta Anjaneyasana?
    • Layer 1 - standard revolved crescent
    • Layer 2 - drop the back knee
  28. What are the modifications for Runner's Lunge?
    • Layer 1 - palms to the mat
    • Layer 2 - forearms to the mat
  29. What are the modifications for Vasisthasana?
    • Layer 1 - side plank
    • Layer 2 - drop bottom knee down
  30. What are the modifications for Bakasana?
    • Layer 1 - hinge only, toes still on ground
    • Layer 2 - lift one foot at a time
    • Layer 3 - both feet raised, toes touch
  31. What are the mods for Gerundasana?
    • Layer 1 - double wrap arms, double wrap legs
    • Layer 2 - leg to kick stand
    • Layer 3 - grab opposite shoulders
  32. What are the mods for Natarajasana?
    • Layer 1 - no hinge
    • Layer 2 - hinge
  33. What are the mods for Vrksasana?
    • Layer 1 - foot to ankle
    • Layer 2 - foot to calf
    • Layer 3 - foot to inner thigh
    • Layer 4 - grow branches
    • Layer 5 - close eyes
  34. What are the mods for Eka Pada Rajakapotasana?
    • Layer 1 - full expression
    • Layer 2 - on to back, for figure four stretch
  35. What are the mods for Ustrasana?
    • Layer 1 - hands to back pockets
    • Layer 2 - hands to heels
  36. What is the action in Vrksasana that creates balance and stability?
    foot pressing into thigh
  37. Who is Patanjali?
    founder of the Yoga Sutras which create the basis for living a Yogic Life
  38. What are the 4 Types of Assiting?
    • verbal
    • directional
    • physical
    • demonstrative
  39. What is the MINIMAL amount of time for Savasana?
    2 minutes
  40. At what time should you finish the Crescent Lunge Series?
    The 33 minute mark
  41. Describe the 4 parts of OM?
    • "A" - 1/2 Chakras, Sun-Up
    • "U" - 3/4 Chakras, All-Day
    • "M" - 5/6 Chakras, Sun-Set
    • "Silence of AUM" - 7 Chakra, sleeping
  42. What are the 7 Chakras and their colors?
    • 1 - Muladhara, Red
    • 2 - Swadisthana, Orange
    • 3 - Manipura, Yellow
    • 4 - Anahata, Green
    • 5 - Vishuddha, Blue
    • 6 - Ajna, Indigo/Violet
    • 7 - Sahasrara, White
  43. Which poses open the Backline of the body?
    ?????????????????????????
  44. Why do we stack the joints?
    to allow for the body to res on the bony structure and the muscles have to work less
  45. Explain a proper Chaturanga Dandansana?
    • tuck tailbone and gently firm belly [elongate and support lower back]
    • slide shoulders away from arms and bring blades to touch [awaken upper back and broaden chest]
    • gaze forward, relax jaw and brow
    • move chest forward and down as knees bend [keeps elbows over wrists]
    • squeeze upper arms into the sides of the body
    • hips remain in line with shoulders and chest
    • bring elbows to 90=degrees
    • breath evenly and soften facial muscles
  46. Name 3 places you can market yourself as a teacher?
    • Facebook
    • Instagram
    • Gym
  47. Why do we open the frontline of the body and what are some physical/emotional side effects?
    ?????????????????????????????????
  48. What is the effect of Eagle pose?
    the Tourniquet effect
  49. What is the difference between ABduction and ADduction?
    • In ABduction, the movement is AWAY from the centerline.
    • In ADduction, the movement is TOWARDS the centerline.
  50. What is flexion?
    Going from a straight alignment to a bend (eg. Bicep Curl)
  51. What is extension?
    Going from a bend to straight alignment (eg. Tricep Kick-backs)
  52. What is internal rotation?
    ????????????????????????????
  53. What are the 3 types of muscular contractions?
    ??????????????????????????????
  54. What is the difference between the Shoulder joint and the Hip joint?
    • Shoulder = less stable, more mobile
    • Hip = more stable, less mobile
  55. What structure connects bone to bone?
    Ligaments
  56. Define "nuetral pelvis."
    ??????????????????????????
  57. In which muscle group does tightness occure that creates an increased arc in the spine in crescent?
    ????????????????????????????????
  58. Where is the shoulder joint/blade in Tadasana?
    • pulled away from the ears
    • open, through inwardly rotated pinkies
    • slide down the back, with the bottoms of the blades coming towards each other
  59. Why do we turn our pinkies in?
    To engage the shoulder girdle
  60. What are the physical benefits of twisting?
    ?????????????????????????????

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