yoga question and answers
1. Define Gaseous Exchange. [VP] – The transfer of gases between an organism and the external environment in either direction. It occurs by diffusion across a concentration gradient and includes the exchange of oxygen and carbon dioxide in respiration and photosynthesis. Successful gaseous exchange requires a large surface area, as is provided by the alveoli of the lungs and the leaves of plants. 2. Importance of pleura during respiration. [VP] – The pleura fluid itself has a slightly adhesive quality that helps draw the lungs outward during inhalation rather than slipping round in the chest cavity. In addition, pleural fluid creates surface tension that helps maintain the position of the lungs against the chest wall. 3. Define vital capacity [VP] – Vital capacity (VC) is the maximum amount of air a person can inhale after a maximum exhalation. It is equal to the sum of inspiratory reserve volume, tidal volume, and expiratory reserve volume. 4. Mention quadriceps muscles [VP] – The quadriceps are a group of muscles present on the front of the thigh. They consist of four distinct muscles: the rectus femoris, the vastus lateralis, the vastus intermedius, and the vastus medialis. They are responsible for extending the leg and helping with movements such as walking and jumping. 5. Mention hamstring muscles. [VP] – Hamstring muscles are in the back of the thigh, starting at the hip and inserting to the knee. The three hamstring muscles are: · Biceps femoris, closest to the outside of your body. The function of this hamstring is to flex your knee, extend the thigh at your hip and rotate your lower leg from side-to-side when your knee is bent. Semimembranosus, closest to the middle of your body. This hamstring flexes your knee joint, extends your thigh at your hip and offers medial rotation for your hip and lower leg. Semitendinosus, between the semimembranosus and the biceps femoris. The function of this hamstring matches that of the semimembranosus. 6. Explain about slow twitch muscle fiber (type -1), with respective hatha yoga style. [VP] – Slow-twitch, or Type I muscle fibers, are skeletal muscle fibers that slowly contract. Slow-twitch muscle fibers support everyday actions, like standing from a seated position and maintaining normal posture. Sun Salutation can be the respective hatha yoga style 7. Explain about Fast twitch muscle fiber (type -2), with hatha yoga practices. [VP] – The greater your aerobic capacity, the longer your muscles can function without fatiguing or burning out. Type IIa fibers have more potential for increased aerobic capacity, whereas Type IIb fibers produce the highest energy forces within the quickest window of fatigue. 8. Explain Aerobic hatha yoga [VP] – This takes place with oxygen where carbohydrate and oxygen are used as fuel for the first two minutes after which fat is burned. These are lower intensity activities. More fat for energy is used and leads to a better ability to burn fat. Blood vessels increase and become bigger to accommodate the oxygen being used. It changes the composition of muscle fibers which contract slower and at a lower intensity. Aerobic activity increases this type one muscles which increases endurance and performance. Aerobic activity increases mitochondria which improved the aerobic capacity of muscles. 9. Explain anaerobic hatha yoga. [VP] – This happens without oxygen, fuel comes from muscle storage and is short, highly intense and burns fat directly. Example is weightlifting. More fast twitch muscle fibres are produced for strength. It increases lactic acid tolerance for endurance. It increases glycolysis, ATP, CP and creatine. 10. Define Isometric Contraction and explain with respective asanas. [VP] – This is a contraction in which movement does not take place, because the tension generated by the contracting muscle exceeds the load on the muscle. This occurs when you use your muscles to successfully push or pull an object Isometric contractions are very common in yoga, particularly when poses are held for several breaths. Thus, when you hold any pose, the contractions are likely isometric. 11. Define Isotonic Contraction and explain with respective asanas. [VP] – Eccentric Downward movement of joint. Tension is produced when the muscle lengthens. Concentric Upward movement. Tension is produced when the muscle shortens. Causes joint movement. When you move in and out of a pose, you are likely using concentric and eccentric contractions
Yoga Anatomy Physiology and Bio-mechanics question answer
1. Why yoga student should know about “anatomy” Understanding yoga anatomy is crucial for all yoga students because it will increase the effectiveness of the asanas and knowledge to protect from creating injuries and also be better prepared to deal with any existing injuries safely and effectively. 2. Why yoga student should know about “Physiology” Through the study of anatomy in yoga teacher training, you will acquire a deep understanding of the execution and alignment of asanas. An awareness in yoga anatomy and physiology will add credibility to your teaching and will be very helpful to your prospective yoga students. 3. How many ‘planes’ are their in human body. There are the 3 planes of motion/movement in the body. The three planes in human body are the sagittal, coronal (or frontal) and transverse planes 4. How many lobes are their in right lungs? The right lung consists of three lobes: the right upper lobe (RUL), the right middle lobe (RML), and the right lower lobe (RLL) 5. Function of diaphragm in respiration. Upon inhalation, the diaphragm contracts and flattens and the chest cavity enlarges. This contraction creates a vacuum, which pulls air into the lungs. Upon exhalation, the diaphragm relaxes and returns to its domelike shape, and air is forced out of the lungs. 6. List out yogic practices to overcome Shallow breathing. Practices such as Sun salutation, asanas (e.g., bridge pose, …), pranayama (Nadi shodana, kapalabati), conscious effort and mindfulness practices can help to overcome shallow breathing. 7. Why we have to do deep breathing, during hatha yoga practices. The deep, intentional breathing which accompanies the poses removes energetic blockages and serves to purify the body, increasing prana flow. Deep breathing during hatha yoga can help rid the lungs of accumulated stale air, increase oxygen levels and get the diaphragm to return to its job of helping you breathe. 8. Define Hypoventilation, how you will manage by hatha yoga practices. Hypoventilation is breathing that is too shallow or too slow to meet the needs of the body. If a person hypoventilates, the body’s carbon dioxide level rises. This causes a buildup of acid and too little oxygen in the blood. A person with hypoventilation might feel sleepy. The kind of breathing generally practiced in most hatha yoga classes is called Ujjayi breathing, which loosely translates as “victory” breathing. This is not to say that the quality of the breath should be aggressive, but rather that there is a steadiness, resonance, and depth to it. 9. What is the breathing pattern we should adopt for forward bending asana? Exhale when forward bending during asana practice. 10. What is the breathing pattern we should adopt for backward bending asana? Inhale when backward bending asana 11. What is the breathing pattern we should adopt for lateral bending asana? Exhale when moving into side bends. 12. What is the breathing pattern we should adopt for twisting asana? Exhale when twisting asana 13. What is the breathing pattern we should adopt for arm balancing asana? Most of the arm balancing asanas adopt, exhaling breathing pattern. 14. What is the breathing pattern we should adopt for axial extension asana? Exhale for axial extension asanas 15. Why we should breathe. Breathing not only provide your body with necessary oxygen, but it also removes the waste like carbon dioxide. To get rid of carbon dioxide, your blood delivers it to the capillaries surrounding your alveoli. In the alveoli, the carbon dioxide moves into the lungs, where it leaves the body when you exhale. 16. Why we should breathe in nose, why not in mouth. Nose breathing is more beneficial than mouth breathing. Breathing through your nose can help filter out dust and allergens, boost your oxygen uptake, and humidify the air you breathe in. Mouth breathing, on the other hand, can dry out your mouth. This may increase your risk of bad breath and gum inflammation. 17. Write the general benefits of hatha yoga practices on respiratory system. Practice of hatha yoga which is a combination of asanas (physical postures) and Pranayama (Yogic breathing exercises) provides a sense of equilibrium to the body, mind and soul and is vital for the smooth functioning of the respiratory system. 18. How muscles are communicating towards brain. The motor neurons release a chemical, which is picked up by the muscle fibre. This tells the muscle fibre to contract, which makes the muscles move. Neurons carry messages from the brain via the spinal cord. These messages are carried to the muscles which tell the muscle fibre to contract, which makes the muscles move. 19. Explain about slow twitch muscle fiber (type -1), with respective hatha yoga style. A type of muscle fibre associated with aerobic work. It produces a small force over a long period of time: high resistance to fatigue. It is suited to endurance-based activities, e.g., marathon running. Example, traditional hatha yoga (Sivananda & Iyengar) 20. Explain about Fast twitch muscle fiber (type -2), with hatha yoga practices. These are designed for anaerobic exercise and produces large amount of force in a very short time, as they fatigue easily. Performers in power events tend to have a high percentage of fast twitch muscle fibres. Example, Vinyasa 21. Explain Aerobic hatha yoga Aerobic yoga is a style of yoga in which the asanas — yoga postures — are sequenced together much faster than they ordinarily would be, in order to get the heart pumping and offer cardiovascular benefits. This takes place with oxygen where carbohydrate and oxygen are used as fuel for the first two minutes after which fat is burned. These are lower intensity activities. Dynamic sequences of Sun Salutation can be regarded as aerobic exercises. 22. Explain anaerobic hatha yoga. Anaerobic is performed in the absence of oxygen (It uses carbohydrate and minimal oxygen) at a maximal intensity that can only be sustained for a short period of time due to the build-up of lactic acid, e.g. sprinting. This happens without oxygen, fuel comes from muscle storage and is short, highly intense and burns fat
Biomechanics of stretching
Biomechanics of stretching 1. Isotonic contraction asana mechanism This is a type of contraction in which movement takes place, eg. When pushing or pulling an object. Eg. During Suryanamaskara. During a concentric contraction, tension is produced while the muscle shortens. During an eccentric contraction, tension is produced while the muscle lengthens. 2. Isometric contraction asana mechanism This is a type of contraction in which no movement takes place because the load on the muscle exceeds the tension generated by the contracting muscle. Eg. Final position of all asanas. 3. Slow twitch muscle fiber hatha yoga style Muscle fibers are long cylindrical muscle cells. Slow-twitch muscle fibers are the ones that act slowly to produce small force over a long period of time by using aerobic respiration. These are suited for endurance-based activities. 4. Fast twitch muscle fiber hatha yoga style Fast-twitch muscle fibers produce a large amount of force in a short span by using anaerobic respiration. Eg. Power events 5. Aerobic and anaerobic energy sources, hatha yoga style, mechanism, pros, and cons In the aerobic energy system, the primary source of energy is glycogen, glucose, fats, and proteins. The sporting events are walking, jogging, swimming, and climbing stairs. Advantages: large output of energy over a long period of time and removes lactic acid. Disadvantages: excess energy demands In anaerobic energy system, the primary source of energy is only carbohydrates. Advantages: ability to produce energy under conditions of inadequate oxygen Disadvantages: lactic acid accumulation
Anatomical directional terminology
Anatomical directional terminology Define the directional term “superior” Towards the head or top, eg. Head Define the directional term “cranial” Cranial refers to the skull Define the directional term “posterior or dorsal” Refers to behind or back of the body eg. Shoulder blades Lateral Refers to away from the midline of the body or towards the side of the body. Eg. The thumb Proximal Refers to the nearest to the trunk or the point of attachment. Distal Refers to away from the trunk or away from point of attachment. The coronal plane divides the body into anterior and posterior. Movements along this plane are called adduction (towards the midline) and abduction (away from the midline) The sagittal plane divides the body into right and left. Movements along this plane are called flexion (moving forward except for the knee) and extension (moving the extremity backward). The transverse plane divides the body into upper and lower halves. Movements along this plane is called rotations. Medial/ internal rotations are towards the midline or lateral/ external rotations are away from the midline. 9. Medial plane is the plane when the sagittal plane cuts the body into two equal halves and passes through the midline. 10. How many body cavities in the human body? The cavities are the fluid-filled spaces in the human body that hold and protect the internal organs, or viscera. The human body is primarily divided into two body cavities: the ventral and dorsal cavities. The ventral cavity is the larger cavity and is divided into thoracic and Abdominopelvic cavities. The upper ventral cavity is called the thoracic cavity, it fills the chest and is divided into the pleural cavity that holds the lungs and the pericardial cavity that holds the heart. The abdominopelvic cavity fills the lower half of the trunk and is divided into an abdominal cavity that holds the digestive organs (GIT) and kidneys and the pelvic cavity contains reproductive and excretory organs. The dorsal cavity is at the posterior or back side of the body. It includes both the head and back of the trunk. It is divided into cranial and spinal cavities. The cranial cavity holds the upper part of the skull and contains the brain. The spinal/ vertebral cavity is a long narrow cavity that runs inside the vertebral column and contains the spinal cord.
Chakras with number of petals
Chakras with a number of petals Mooladhara chakra (Root chakra) Four Swadhisthana chakra (Sacral chakra) Six Manipura (Solar plexus chakra) Ten Anahata (Heart chakra) Twelve Vishuddhi (Throat chakra) Sixteen Ajna (Third eye chakra) Two Bindu Sahasrara (Crown chakra) 1000
Yoga Injuries and How To Prevent Them
Yoga Injuries and How To Prevent Them Some of the common contraindications of asana practice are as follows: High BP and cardiac conditions: People with hypertension or high blood pressure should generally avoid inverted asanas or any asana where the heart is above the head and poses that put additional pressure on the heart and increase the blood pressure. Ex: Avoid sarvangasana, sirsasana. Joint issues: Pople who have problems with ankles, knees, hips, wrists, and shoulders should skip or adapt to asanas that don’t put pressure or stress on the joints. Ex: Avoid plank pose for weak wrists. Pregnancy: The body keeps changing during pregnancy and so should the yoga practice. It is advisable to modify, and adapt asanas according to the stage of pregnancy and avoid poses that put pressure to the abdomen and back, especially backbends and twisting asanas and prone poses. Ex: Avoid Bhujangasana, chakrasana. Surgery and injury: People who have undergone surgery or are injured should first consult a doctor to determine when they can resume/start a yoga practice and how it can affect the operated or injured area. Ex: Avoid hip flexing asanas like balasana, garudasana after a hip replacement surgery. Seniors: Classes for seniors should generally be slow-paced as they may have osteoporosis or other health problems. Asanas should be modified to avoid fractures and ensure safety. Ex: Avoid spinal twists and flexions for osteoporosis. Hernia and ulcers: People with severe ailments like this should avoid core strengthening asanas as they worsen the condition. Ex: Avoid Naukasana. Sciatica and back problems: Avoid asanas that involve advanced forward folds and backbends as this will only worsen the condition. Adapt to gentle, restorative asanas that work on easing the pain. Ex: Avoid Paschimottanasana.
Ashtanga Suryanamaskara – contraindications & its modification
Qualification: Ashtanga Surya Namaskar can be practiced by anyone whose physical and mental health or rather overall well-being is sound. Contraindications: Ashtanga Surya Namaskar should not be practiced by the following: People who have cardiac problems, hypertension, sciatica, back problems, hernia, and ulcers. It should be avoided during the onset of menstruation and during pregnancy. It should also be avoided by those who have injuries or have undergone surgery. Modifications: Depending on an individual, each pose can be modified to ensure comfort and safety during practice. The following modifications can be made: Samasthiti: Those who have lower back problems or can’t keep their feet together can stand with feet hip-width apart Urdhva Hastasana: Those who find it difficult to bring the palms together in namaskar mudra can keep palms shoulder with apart Uttanasana: Those who have back problems can bend the knees to keep the spine straight and place the fingertips or palms on the floor Ardha Uttanasana: Those who have back problems or curve the back can use yoga blocks to place the palms and ensure flat back. They can also step back instead of jumping to move to the next pose Chaturanga Dandasana: People who don’t have the arm and core strength can practice plank pose or ardha chaturanga with knees on the floor or ashtanga namaskara Urdhva Mukha Svanasana: People can bring the knees down to lift the upper body up. They can also keep their toes tucked in instead of flat for balance and support Adho Mukha Svanasana: People can bend the knees to lengthen the spine and gradually straighten the legs with heels on the floor Ardha Uttanasana: Those who can’t jump back into this pose can step their feet in and follow the above-mentioned modifications for the pose Uttanasana: Follow the above-mentioned modifications for the pose Urdhva Hastasana: Follow the above-mentioned modifications for the pose Samasthiti: Follow the above-mentioned modifications for the pose
Basics Arc Structure Of Class
The steps involved in, the basics arc structure of class. Most yoga classes follow a basic arc structure that includes the following five elements: a) Initiating the yogic process: The most important part of this process is breath awareness. It involves guiding the students into a more focused inner awareness connecting the body, breath, and mind helping them establish the foundation of their practice. It is also the time to create space for this initiation, set the tone and intention of the class, to decide how the students will sit, lie or stand at the opening of the class, and for introducing pranayama practices. b) Warming the body: Warm-up is an integral part of yoga. It improves flexibility, reduces the risk of injury, and generates inner fire to burn the toxicity. It can be classified into: i) Passive warm-up: The body is warmed up using external forces such as a heated room or hot bath. It is used to prepare the body for intense activity. ii) Active warm-up: This is a self-initiated process. It gradually increases the heart rate, blood flow, metabolic rate, and nerve impulses and activates muscle groups in the body. It can be further divided into: General warm-up: It includes activities that bring overall warmth to the body and is carried out at the beginning of the practice. A good general warm-up can include Ujjayi pranayama, Surya namaskar, cat-cow stretch. Targeted warm-up: It includes activities that focus on preparing the body for intense actions that may come later during the practice. Ex: To prepare the body for backbends. A good targeted warm-up can include plank, chaturanga, up dog and down dog sequence. c) Pathway to the peak: It is important to create an asana sequence with each asana in relationship to another to make it more accessible. The key principle is to move from simple to complex asanas leading to the deepest and easiest possible exploration along the entire path to the peak asana and eventually to Savasana. With clear guidance from the teacher, the students can cultivate a deeper awareness of each pose, breath work, and how the body can open and stabilize, giving the student the opportunity to successively explore. d) Exploring the peak: The peak asanas or asanas are usually the easiest yet most challenging ones to practice. They are easy if the pathway offered is clear and simple, building up to the peak. They are also challenging because they require strength, openness, and balance. It is the perfect time to remind the students that the practice is about self-exploration, acceptance, and transformation. After the peak is explored, it is a must to completely relax, balance the breath, and tune into the personal intention of the practice. Ex: Backbends are usually placed at the peak. e) Integration: The integration process or Pratikriyasana includes individual asanas, sets of asanas, and the entire class sequence. There are their stages involved: i) Specific Pratikriyasana for peak asana: Teach simple asanas to neutralize any tension arising from the practice of peak asana. ii) Deep and relatively more static relaxing asanas: After neutralizing the tension, a series of asanas that calm the body and allow the students to move into a deeper release must be practiced. iii) Savasana: It is important to end the practice by relaxing and offering a feeling of completeness, openness and wholeness. The corpse pose is the ultimate restorative asana and must be practiced for a minimum of at least 5 minutes.
Hatha Yoga Sequence
60 min hatha yoga sequence for both gender for the age group of 25 to 40, who does not have any physical or mental illness. Centering (2 mins) Om chanting (2 mins) (3 times) Pranayama (4 mins) Kapalbhati pranayama WaRm Up (10 mins) Neck rotations (3 sets) Neck side to side (3 sets) Neck up to down (3 sets) Shoulder rotations (5 sets) Arm rotations (5 sets) Side twists (5 sets) Lateral stretch both sides (5 counts) Forward stretch (5 counts) Jog in place (10 counts) Stand on toe to heel (5 sets) Ankle rotations (5 sets) Surya Namaskar: Sivananda Style (10 mins) (3 sets) 1st set: step by step 2nd set: in a flow 3rd set: hold each pose for 5 breaths Kneeling Asanas (6 mins) Supta Virasana Ushtrasana Sitting Asanas (6 mins) Upavishta Konasana Ardha Matsyendrasana Supine Asanas (10 mins) Salamba Sarvangasana Chakrasana Jathara Parivartanasana Relaxation (8 mins) Savasana Ending Prayer (2 mins) Maha Mrityunjaya Mantra
Vinyasa Yoga Sequence
60 min vinyasa yoga practice list and sequence it. Both gender for the age group 25 to 40. Warm-Up (10 mins) Supta virasana with cushion (hold for 1 min) Butterfly stretch forward (hold for 5 deep breaths) Cat cow stretch (5 rounds and hold for 5 breaths) Thread the needle (3 rounds) Balasana (5 deep breaths) Roll up slowly and move to Samasthiti to start the sequence. Sequence (40 mins) Ashtanga A Surya Namaskar (2 rounds) Ashtanga A Surya Namaskar with three-legged downward dog and pigeon stretch (2 rounds) Ashtanga A Surya Namaskar with three legged downward dog and lizard pose (2 rounds) Ashtanga A surya Namaskar with three legged downward dog and extended side angle pose (2 rounds) Ashtanga B Surya Namaskar (2 rounds) Half Vinyasa – Balasana – Setu Bandhasana – Salamba Sarvangasana – Chakrasana – Jathara Parivartanasana Relaxation (10 mins) Savasana