Assignment #1: Surya Namaskar A
ASANA
Complete the study guide questions for each asana and pranayama. Click on the link to see the pose highlights and the study guide questions.
Chatarunga Dandasana – Four-Limb Staff Pose Chatuari – #4 Position
Urdhva Mukha Svanasana – Upward Facing Dog (Up Dog) modify with Bhujangasana – Low Cobra
Adho Mukha Svanasana – Downward Facing Dog (Down Dog) rest in Balasana – Child’s Pose
SEQUENCING
- How many vinyasas are in Sun Salute A?
- Why would you add or delete vinyasas?
- Why is Sun Salute A called a Full Vinyasa?
- What 3 poses make up a Half Vinyasa?
- What does Sun Salute A provide for vinyasa flow style yoga?
- In what ways would you modify the practice for beginners or injuries?
- What do the poses for each inhale have in common? Each exhale?
PRANAYAMA
• Anapana
Memorize the 7 aspects of anapana. Practice teaching anapana with your own words, language, and analogies.
- What is the primary purpose of anapana?
- What are the benefits of anapana?
- What is the best asana/posture to practice this in?
- Should the eyes be open or closed?
SPECIAL PRACTICE (15-30 min daily)
Practice surya namaskar A and anapana everyday. Pay particular attention to the breath synchronized movement of each vinyasa in the sun salute. Pay particular attention to the feelings and sensations when practicing anapana. Journal about your experience at the end of the week.
READING
Yoga for Wellness, Gary Kraftsow
• Introduction, pp. xv-xviii
• Principles of Practice, pp. 3-34
Study Guide & Quiz Questions
- According to Gary, what three functions are promoted by asana practice?
- What are the 2 essentials qualities of a yoga practice according to Patanjali?
- What is the goal of our practice on a practical level?
- What is the key to the art of personal practice?
- What are release valves? (note: important!)
- What is the form-function problem?
- What does setting appropriate goals involve?
DEFINITION OF TERMS
Define both the etymology and common usage…
- Asana
- Sthana
- Vinyasa
- Pranayama
- Patanjali
- Sutra
- Sthira
- Sukha
Study Guide (click here for PDF)
ANATOMY COLORING BOOK
• Plate #1 Anatomic Planes and Sections
• Plate #2 Terms of Position and Direction
• Plate #3 Systems of the Body 1
• Plate #4 Systems of the Body 2
• Plate #23 Terms of Movement
Anatomy Study Guide & Quiz Questions
Plate #3 – Systems of the Body 1
- What are the two components of the skeletal system?
- What is the name of the system which comprises the joints and related structures such as joint capsules, synovial membranes, and discs/menisci?
- What are the components of the muscular system?
- What are the components of the cardiovascular system? Broadly interpreted, what other system could be included in the cardiovascular system?
- What are the components of the lymphatic system? What is the purpose of the lymphatic system?
- What does the nervous system consist of?
- In the endocrine system, the glands secrete chemical agents known as…? Many of these glands are under some control by this region of the brain…?
- The system which includes the skin, sensory receptors, and immune cells is known as…?
Plate #4 – Systems of the Body 2
- What is the difference between the upper and lower respiratory tracts? What is the name of the air spaces in the lungs? This word also refers to the socket in the jaw for a tooth and the cell of a honeycomb (etymology: Latin "alvus" meaning beehive). What is the correct pronunciation of this word?
- What is the function of the digestive system? What are its associated glands?
- What are the two functions of the urinary system?
- Which organs are concerned with body defense? What is the function of the immune/lymphoid system?
- What are the functions of the female reproductive system?
- What are the functions of the male reproductive system?
JOURNALING
Practice surya namaskar A and anapana everyday. Pay particular attention to the breath synchronized movement of each vinyasa in the sun salute. Pay particular attention to the feelings and sensations when practicing anapana. Journal about your experience at the end of the week.