The Ankle

Dorsiflexion is an action at the ankle joint created by which of the following?

Tibialis Anterior

Correct Incorrect Correct answer

Tibialis Posterior

Correct Incorrect Correct answer

Fibularis

Correct Incorrect Correct answer

Soleus

Correct Incorrect Correct answer

Uttanasana forward fold I talk about leaning forward, how can you make use of a prop to see if your legs are vertical? I do not go over this in the video, try using the block in different ways and see which version could help you find vertical in the shins.

place a block under your feet

Correct Incorrect Correct answer

place a block behind your heals

Correct Incorrect Correct answer

place a strap around your thighs

Correct Incorrect Correct answer

place a strap around your shoulders

Correct Incorrect Correct answer

What is the name of the band of tissue that connect from the side of the pelvis to the shin?

Sacral Tibial Band

Correct Incorrect Correct answer

Tibalis Anterior

Correct Incorrect Correct answer

Iliotibial tract

Correct Incorrect Correct answer

Tensor Fascia Latte

Correct Incorrect Correct answer

What is the bone on the posterior side of the pelvis between the two sides of the ilium?

Ilio-tibial bone

Correct Incorrect Correct answer

Pubic Synthesis

Correct Incorrect Correct answer

Sacrum

Correct Incorrect Correct answer

A.S.I.S.

Correct Incorrect Correct answer

How does Alan Finger describe spirit?

As an expression of the ego

Correct Incorrect Correct answer

As an expression of the unbound, infinite intelligence

Correct Incorrect Correct answer

As a separation from the ocean

Correct Incorrect Correct answer

As a belief pattern of infinite intelligence

Correct Incorrect Correct answer

Required flexibility for warrior 1 includes

Hip Flexors

Correct Incorrect Correct answer

deltoids

Correct Incorrect Correct answer

triceps

Correct Incorrect Correct answer

abdominals

Correct Incorrect Correct answer

erectors of the spine

Correct Incorrect Correct answer

latissimus Dorsi

Correct Incorrect Correct answer

which muscles are synergists to the Ilio-Psoas?

Sartorius

Correct Incorrect Correct answer

Gluteus Maximus

Correct Incorrect Correct answer

Gluteus Minimus

Correct Incorrect Correct answer

Gluteus Medius

Correct Incorrect Correct answer

Tensor Fascia Lata

Correct Incorrect Correct answer

Vastus Latteralus

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Bieceps Femporis

Correct Incorrect Correct answer

Pectineus

Correct Incorrect Correct answer

How do you sit during this meditation?

Don’t sit – lie down instead

Correct Incorrect Correct answer

Sit upright with back support: on a chair, couch with pillows behind you, on the floor against a wall/couch

Correct Incorrect Correct answer

On the floor on a cushion with no back support

Correct Incorrect Correct answer

After practicing Air, in Elements of Mastery, what are you taking away from the practice? how did your body feel? What was the emotional experience for you?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

what muscles open the pelvis in ardha chandrasana?

Standing Hip; Abductors

Correct Incorrect Correct answer

Standing Hip: Adductors

Correct Incorrect Correct answer

Standing Hip: Hamstrings

Correct Incorrect Correct answer

Top Hip: Abductors

Correct Incorrect Correct answer

In Eagle pose the Hips are in

adduction

Correct Incorrect Correct answer

extension

Correct Incorrect Correct answer

abduction

Correct Incorrect Correct answer

retraction

Correct Incorrect Correct answer

What are the 3 muscles that flex the knee joint?

The Triceps

Correct Incorrect Correct answer

The Quadriceps

Correct Incorrect Correct answer

The Hamstrings

Correct Incorrect Correct answer

The Adductors

Correct Incorrect Correct answer

When something is closer to the skin layer it is consider to be more

lateral

Correct Incorrect Correct answer

distal

Correct Incorrect Correct answer

posterior

Correct Incorrect Correct answer

superficial

Correct Incorrect Correct answer

The Gastrocnemius is a two headed muscles that attaches to the Achilles Tendon and it creates the following action at the ankle joint

Dorsiflexion

Correct Incorrect Correct answer

Inversion

Correct Incorrect Correct answer

Eversion

Correct Incorrect Correct answer

Plantar Flexion

Correct Incorrect Correct answer

Chaturanga Dandasana means

4 limbed staff pose

Correct Incorrect Correct answer

8 limbed staff pose

Correct Incorrect Correct answer

4 angle pose

Correct Incorrect Correct answer

8 angle pose

Correct Incorrect Correct answer

What is the tendon that attaches the knee cap to the tibia?

Patellar Tendon

Correct Incorrect Correct answer

Femural Tibial Tendon

Correct Incorrect Correct answer

Iliotibial Tendon

Correct Incorrect Correct answer

Sacral Iliac Tendon

Correct Incorrect Correct answer

What is the anatomical name for closer to the midline of the body?

Minimal

Correct Incorrect Correct answer

Medial

Correct Incorrect Correct answer

Distal

Correct Incorrect Correct answer

Inferior

Correct Incorrect Correct answer

what are the five kinds of vrittis?

undistorted knowledge

Correct Incorrect Correct answer

purusha

Correct Incorrect Correct answer

abhyasa

Correct Incorrect Correct answer

misconception

Correct Incorrect Correct answer

unbound infinite intelligence

Correct Incorrect Correct answer

sleep

Correct Incorrect Correct answer

pleasure

Correct Incorrect Correct answer

pain

Correct Incorrect Correct answer

memory

Correct Incorrect Correct answer

imagination

Correct Incorrect Correct answer

self expression

Correct Incorrect Correct answer

individuality

Correct Incorrect Correct answer

Contraindications for Warrior 1 include shoulder injuries, shoulder impingement in particular, how can this be modified in order to avoid ?

placing hands at the heart

Correct Incorrect Correct answer

It can't be modified, it should be avoided

Correct Incorrect Correct answer

block between the hands

Correct Incorrect Correct answer

strap around the wrists

Correct Incorrect Correct answer

all of the above

Correct Incorrect Correct answer

Which Muscles are the antagonists to the Ilio-Psoas?

Tibialis Posterior

Correct Incorrect Correct answer

Fibularis Longus

Correct Incorrect Correct answer

Tibialis Anterior

Correct Incorrect Correct answer

Gluteus Medius

Correct Incorrect Correct answer

Gluteus Maximus

Correct Incorrect Correct answer

Tensor Fascia lata

Correct Incorrect Correct answer

Pectineus

Correct Incorrect Correct answer

Hamstrings

Correct Incorrect Correct answer

Gluteus Minimus

Correct Incorrect Correct answer

What do you do when your mind wanders during the meditation?

Know that it is normal to wander, finish out the thought, gently begin repeating the mantra again as effortlessly as possible

Correct Incorrect Correct answer

Vigorously repeat the mantra to train the mind to not wander

Correct Incorrect Correct answer

Stop meditating

Correct Incorrect Correct answer

How many abdominal layers are there?

1

Correct Incorrect Correct answer

2

Correct Incorrect Correct answer

3

Correct Incorrect Correct answer

4

Correct Incorrect Correct answer

the bottom leg of ardha chandrasana tends to be

externally rotated making it hard to balance

Correct Incorrect Correct answer

internally rotated, putting pressure on the inner knee joint

Correct Incorrect Correct answer

overly flexed, causing adductor tendonitits

Correct Incorrect Correct answer

externally rotated, putting pressure in the outer knee joint

Correct Incorrect Correct answer

In warrior 2 the back ankle is in

eversion

Correct Incorrect Correct answer

internal rotation

Correct Incorrect Correct answer

inversion

Correct Incorrect Correct answer

depression

Correct Incorrect Correct answer

What is the name of the band of tissue that connect from the side of the pelvis to the shin?

Sacral Tibial Band

Correct Incorrect Correct answer

Tibalis Anterior

Correct Incorrect Correct answer

Iliotibial tract

Correct Incorrect Correct answer

Tensor Fascia Latte

Correct Incorrect Correct answer

the pelvis is ______ to the head

superior

Correct Incorrect Correct answer

inferior

Correct Incorrect Correct answer

medial

Correct Incorrect Correct answer

There are two shin bones, one is called the Tibia, and the other is called the

Tarsal

Correct Incorrect Correct answer

Fibula

Correct Incorrect Correct answer

Radius

Correct Incorrect Correct answer

Soleus

Correct Incorrect Correct answer

The Sanskrit word urdva is use in two of the 7 postures of suryanamaskar a – Urdva Mukha Svanasana, and Urdva Hastasana. in English Urdva translates to

Dog

Correct Incorrect Correct answer

Facing

Correct Incorrect Correct answer

downward

Correct Incorrect Correct answer

upward

Correct Incorrect Correct answer

The Gluteus Maximus is a large buttock muscle that when contracted creates what actions at the hip?

Internal Rotation

Correct Incorrect Correct answer

External Rotation

Correct Incorrect Correct answer

Flexion

Correct Incorrect Correct answer

Extension

Correct Incorrect Correct answer

Abduction

Correct Incorrect Correct answer

Adduction

Correct Incorrect Correct answer

When something is closer to the skin layer it is consider to be more

lateral

Correct Incorrect Correct answer

distal

Correct Incorrect Correct answer

posterior

Correct Incorrect Correct answer

superficial

Correct Incorrect Correct answer

what are the 3 ways the mind creates undistorted knowledge?

This response will be awarded full points automatically, but it can be reviewed and adjusted after submission.

In Warrior 1, Is the back thigh bone internally or externally rotated?

It is Internally Rotated.

Correct Incorrect Correct answer

It is externally rotated

Correct Incorrect Correct answer

In the exercise we did where I shared a story of my grandmother, was this a closed or open chain exercise?

Closed Chain

Correct Incorrect Correct answer

Open Chain

Correct Incorrect Correct answer

How Do you use the mantra? True or False – Repeat the mantra inside the mind as effortlessly as possible in a relaxing rhythm with a brief pause between. In a thought-filled meditation, gently begin repeating the mantra again when you notice the mind has become distracted. In a deep meditation, eventually your thoughts AND the mantra may start to fade away into a quieter place – allow the mantra to go.

True

Correct Incorrect Correct answer

False

Correct Incorrect Correct answer

What is the deepest abdominal layer?

transversus abdominis

Correct Incorrect Correct answer

rectus abdominis

Correct Incorrect Correct answer

internal obliques

Correct Incorrect Correct answer

external obliques

Correct Incorrect Correct answer

What muscles are responsible for laterally tilting the pelvis in Utthita Hasta Padangusthasana B, causing the pelvis to be asymmetrical?

adductors

Correct Incorrect Correct answer

abductors

Correct Incorrect Correct answer

hip flexors

Correct Incorrect Correct answer

hamstrings

Correct Incorrect Correct answer

The back leg of warrior one: what are the joint relationships at the hip? Be sure to do the posture and look at your back thigh.

extension and external rotation

Correct Incorrect Correct answer

extension and internal rotation

Correct Incorrect Correct answer

adduction and internal rotation

Correct Incorrect Correct answer

external rotation and flexion

Correct Incorrect Correct answer

What is the tendon that attaches the knee cap to the tibia?

Patellar Tendon

Correct Incorrect Correct answer

Femural Tibial Tendon

Correct Incorrect Correct answer

Iliotibial Tendon

Correct Incorrect Correct answer

Sacral Iliac Tendon

Correct Incorrect Correct answer

The Greater Trocanter is part of the

Femur Bone

Correct Incorrect Correct answer

Sacrum

Correct Incorrect Correct answer

Ilium

Correct Incorrect Correct answer

Tibia

Correct Incorrect Correct answer

Of the muscles we went over, which muscle creates inversion and plantar flexion?

Tibialis Anterior

Correct Incorrect Correct answer

Soleus

Correct Incorrect Correct answer

Fibularis Longus

Correct Incorrect Correct answer

Tibialis Posterior

Correct Incorrect Correct answer

When transitioning from urdva hastasana to uttanasana the tendency is to round the spine, Instead I suggest to move at the pelvis, what is the name of this joint articulation?

extension of the hip joint

Correct Incorrect Correct answer

anterior tilt of the pelvis

Correct Incorrect Correct answer

posterior tilt of the pelvis

Correct Incorrect Correct answer

flexion of the sacral iliac joint

Correct Incorrect Correct answer

The two sides of the upper pelvis are called the

pubis

Correct Incorrect Correct answer

ilium

Correct Incorrect Correct answer

sacrum

Correct Incorrect Correct answer

femur

Correct Incorrect Correct answer

the pelvis is ______ to the head

superior

Correct Incorrect Correct answer

inferior

Correct Incorrect Correct answer

medial

Correct Incorrect Correct answer

Reflecting on the quality of Earth as a way of being, select all that you would associate with it

grounded

Correct Incorrect Correct answer

freedom

Correct Incorrect Correct answer

joy

Correct Incorrect Correct answer

steady

Correct Incorrect Correct answer

safe

Correct Incorrect Correct answer

unpredictable

Correct Incorrect Correct answer

light and vibrant

Correct Incorrect Correct answer

solid

Correct Incorrect Correct answer

adaptable

Correct Incorrect Correct answer

reliable

Correct Incorrect Correct answer

If someone is dealing with ankle strain or sprain of the out ankle but they have been cleared by a doctor to practice yoga, what is one way they can modify the back ankle of warrior 1?

Do high lunge pose instead

Correct Incorrect Correct answer

press the outer edge of the foot into the mat

Correct Incorrect Correct answer

invert the ankle more

Correct Incorrect Correct answer

do warrior 2 instead

Correct Incorrect Correct answer

The anatomical name for what I referred to as the Tree Pose Muscles is

Sartorious

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Tensor Fascia Lata

Correct Incorrect Correct answer

Vastus Latteralus

Correct Incorrect Correct answer

DEVI, DEVO, DEVA Reflection. Please copy and paste what you wrote down from your reflections after the meditation. Knowing that both thought-filled and deep meditation experiences are normal, effective, and beneficial meditation sessions – what was your meditation like? Describe your experience. What was your biggest takeaway?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

which abdominal layer is most superficial?

external obliques

Correct Incorrect Correct answer

Internal Obliques

Correct Incorrect Correct answer

rectus abdominis

Correct Incorrect Correct answer

transversus abdominis

Correct Incorrect Correct answer

In Utthita Hasta Padangustasana we have yogi toe lock (peacefingers holding big toe) and that resistance stops the top leg from falling. If you let go of the big toe, what muscles would have to activate for the leg to stay lifted?

Hip Flexors

Correct Incorrect Correct answer

Tibialis Anterior

Correct Incorrect Correct answer

Hamstrings of the Upper Leg

Correct Incorrect Correct answer

Adductor Magnus of the upper leg

Correct Incorrect Correct answer

What are the joint relationships at the hip of the bottom leg in ardha chandrasana (half moon)

internal rotation, flexion, abduction

Correct Incorrect Correct answer

external rotation, flexion, abduction

Correct Incorrect Correct answer

external rotation, extension, adduction

Correct Incorrect Correct answer

adduction, flexion, external rotation

Correct Incorrect Correct answer

The Gluteus Maximus is a large buttock muscle that when contracted creates what actions at the hip?

Internal Rotation

Correct Incorrect Correct answer

External Rotation

Correct Incorrect Correct answer

Flexion

Correct Incorrect Correct answer

Extension

Correct Incorrect Correct answer

Abduction

Correct Incorrect Correct answer

Adduction

Correct Incorrect Correct answer

The Pelvic Girdle is comprised of which of the following?

Femur Bone

Correct Incorrect Correct answer

Patella

Correct Incorrect Correct answer

Tibia

Correct Incorrect Correct answer

Sacoilliac Joint

Correct Incorrect Correct answer

The Calcaneus

Correct Incorrect Correct answer

Hip Joint

Correct Incorrect Correct answer

Patella Tendon

Correct Incorrect Correct answer

Iliac Bones

Correct Incorrect Correct answer

The outermost layer or sheath is called the

Annamaya Kosha

Correct Incorrect Correct answer

Anandamaya Kosha

Correct Incorrect Correct answer

Manomaya Kosha

Correct Incorrect Correct answer

Vjanamaya

Correct Incorrect Correct answer

The word Ardha as in Ardha Uttanasana means

a part of

Correct Incorrect Correct answer

extended

Correct Incorrect Correct answer

half

Correct Incorrect Correct answer

forward

Correct Incorrect Correct answer

The Large thigh bone is called the

Tibia

Correct Incorrect Correct answer

Patella

Correct Incorrect Correct answer

Pubic Synthesis

Correct Incorrect Correct answer

Femur Bone

Correct Incorrect Correct answer

The Greater Trocanter is part of the

Femur Bone

Correct Incorrect Correct answer

Sacrum

Correct Incorrect Correct answer

Ilium

Correct Incorrect Correct answer

Tibia

Correct Incorrect Correct answer

From the experience of activating your buttock muscles down through your ankles and toes what is your biggest take away? What about from the quality of Earth? Do you feel that you tend toward groundedness or is it something you’d like to bring into your daily life?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

If someone struggles with balance, high lunge is a great posture to develop strength and proprioception, however for some it may be too dangerous, how could they modify the pose to make it easier on the balance?

narrow the feet so they are on one line

Correct Incorrect Correct answer

take a longer stance

Correct Incorrect Correct answer

place the front foot on a block

Correct Incorrect Correct answer

place the back knee on the ground

Correct Incorrect Correct answer

Which of the Following actions are created by the Sartorius muscle?

Spinal Flexion

Correct Incorrect Correct answer

Spinal Extension

Correct Incorrect Correct answer

Hip Flexion

Correct Incorrect Correct answer

Hip Extension

Correct Incorrect Correct answer

Spinal Rotation

Correct Incorrect Correct answer

Abduction of the Hip

Correct Incorrect Correct answer

Adduction of the Hip

Correct Incorrect Correct answer

Internal rotation of the Hip

Correct Incorrect Correct answer

External rotation of the hip

Correct Incorrect Correct answer

Please share you reflections that you wrote down after the Mantra Meditation. What was you’re experience like?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

which muscle does flexion of the spine and rotation of the trunk toward opposite hip?

Internal Obliques

Correct Incorrect Correct answer

External obliques

Correct Incorrect Correct answer

Transversus Abdominis

Correct Incorrect Correct answer

Rectus Abdominis

Correct Incorrect Correct answer

if someone can’t reach their foot in utthita hasta padangusthasana B what prop could they use to close the chain between hand and foot?

A Block

Correct Incorrect Correct answer

A Blanket

Correct Incorrect Correct answer

A Strap

Correct Incorrect Correct answer

A Wedge

Correct Incorrect Correct answer

Which of the following is the anatomical name for the big shin bone?

Calcaneus

Correct Incorrect Correct answer

femur

Correct Incorrect Correct answer

Tibia

Correct Incorrect Correct answer

Eversion

Correct Incorrect Correct answer

The two sides of the upper pelvis are called the

pubis

Correct Incorrect Correct answer

ilium

Correct Incorrect Correct answer

sacrum

Correct Incorrect Correct answer

femur

Correct Incorrect Correct answer

Which type of joint is the knee joint?

compressive

Correct Incorrect Correct answer

ball in socket

Correct Incorrect Correct answer

articular joint

Correct Incorrect Correct answer

hinge joint

Correct Incorrect Correct answer

This response will be reviewed and graded after submission.

How Many Koshas are there?

3

Correct Incorrect Correct answer

2

Correct Incorrect Correct answer

5

Correct Incorrect Correct answer

4

Correct Incorrect Correct answer

8

Correct Incorrect Correct answer

300 Hour Students, Please Submit a Video of the following

Practice: share a video of you practicing Surya Namaskar A (with whatever modifications you choose that suit your body best). Have it memorized and video yourself doing so.
Downward Dog: After 1 round of surya namaskar A, please demonstrate downward dog with the proper biomechanics of the shoulders to the best of your ability.
Chaturanga: After Downward dog, proceed to show Chaturanga – either at the wall, on knees or full version.

Video Should be uploaded to Your Youtube channel, marked as “unlisted” then copy and paste the link in the answer below.

Note: You will not receive personalized feedback on videos of your practice within this module but you may ask for support by submitting the videos in our Facebook group where I, the mentor team and graduates of the training can offer their feedback. When you are assigned your mentor, they can also support you. The main goal of these videos is to get you comfortable in front of the camera, and for you to see your practice and start developing your eye as a teacher.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Take this time to reflect upon your yoga practice and the theme of Samadhi. What is on your mind right now? What is your biggest takeaway?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

The Pelvic Girdle is comprised of which of the following?

Femur Bone

Correct Incorrect Correct answer

Patella

Correct Incorrect Correct answer

Tibia

Correct Incorrect Correct answer

Sacoilliac Joint

Correct Incorrect Correct answer

The Calcaneus

Correct Incorrect Correct answer

Hip Joint

Correct Incorrect Correct answer

Patella Tendon

Correct Incorrect Correct answer

Iliac Bones

Correct Incorrect Correct answer

Ida is one of the nadis, and it relates to

the sun

Correct Incorrect Correct answer

the moon

Correct Incorrect Correct answer

fire

Correct Incorrect Correct answer

space

Correct Incorrect Correct answer

the main difference between warrior 1 and high lunge is that the back hip of high lunge is more _______ and the back ankle is more_______ than warrior 1

Externally Rotated. Inverted.

Correct Incorrect Correct answer

Internally Rotated, Everted

Correct Incorrect Correct answer

Externally rotated, Everted

Correct Incorrect Correct answer

Internally Rotated, Inverted.

Correct Incorrect Correct answer

The Official Name for Twists

Latteral Flexion

Correct Incorrect Correct answer

Latteral extension

Correct Incorrect Correct answer

Rotation

Correct Incorrect Correct answer

Revolution

Correct Incorrect Correct answer

Latteral Articulation

Correct Incorrect Correct answer

After this practice focused on activation of the hip flexors, what is your Biggest Takeaway? What was your experience with connecting to the sensations of this muscle group?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

What action in the spine is produced when both the internal and external obliques of the same side are activated?

Rotation

Correct Incorrect Correct answer

Flexion

Correct Incorrect Correct answer

extension

Correct Incorrect Correct answer

Latteral Flexion

Correct Incorrect Correct answer

For Utthita Hasta Pandangusthasana there was an additional muscle that I mentioned that I personally love to activate in the pose that isn’t included in the manual. I said it gives a resistance making it easier to kick my leg into my hand – what’s the name of that muscle?

Rectus Abdominis

Correct Incorrect Correct answer

Semitendinosis

Correct Incorrect Correct answer

Splenius Capitis

Correct Incorrect Correct answer

Rhomboids

Correct Incorrect Correct answer

The Muscles along side the calf bone are called the Fibularis muscles, and they primarily create which action at the ankle joint?

Inversion

Correct Incorrect Correct answer

Eversion

Correct Incorrect Correct answer

Extension

Correct Incorrect Correct answer

Plantar Flexion

Correct Incorrect Correct answer

The Large thigh bone is called the

Tibia

Correct Incorrect Correct answer

Patella

Correct Incorrect Correct answer

Pubic Synthesis

Correct Incorrect Correct answer

Femur Bone

Correct Incorrect Correct answer

The hip joint is what type of joint?

Articular Surface Joint

Correct Incorrect Correct answer

Ball and Socket Joint

Correct Incorrect Correct answer

Rostafarian Joint

Correct Incorrect Correct answer

Compressive Joint

Correct Incorrect Correct answer

The Innermost layer that encases our soul is called

vijanamaya kasha

Correct Incorrect Correct answer

pranamaya kasha

Correct Incorrect Correct answer

Annamaya kasha

Correct Incorrect Correct answer

Anandamaya Kosha

Correct Incorrect Correct answer

My Teacher used to say, Meditation shows you exactly what you need: What came up for you in this meditation?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Submit your video of you teaching Suryanamaskar A using the verbal cue template

Breath
Action
Sanskrit Pose Name

copy and paste the youtube link for your mentor to review

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Which type of joint is the knee joint?

compressive

Correct Incorrect Correct answer

ball in socket

Correct Incorrect Correct answer

articular joint

Correct Incorrect Correct answer

hinge joint

Correct Incorrect Correct answer

Pingala relates to

the sun

Correct Incorrect Correct answer

the moon

Correct Incorrect Correct answer

fire

Correct Incorrect Correct answer

space

Correct Incorrect Correct answer

What muscles are primarily responsible for keeping the arms up at shoulder height in warrior 2?

serratus anterior

Correct Incorrect Correct answer

lower fibers of the trapezius

Correct Incorrect Correct answer

Deltoids

Correct Incorrect Correct answer

Pec Minor

Correct Incorrect Correct answer

which posture is most known for flexion of the spine

Ardha Chandrasana

Correct Incorrect Correct answer

Virabhadrasana I

Correct Incorrect Correct answer

Virabhadrasana II

Correct Incorrect Correct answer

Uttanasana

Correct Incorrect Correct answer

Ardha Uttanasana

Correct Incorrect Correct answer

Urdva Hastasana

Correct Incorrect Correct answer

The Most Latteral Erector Spinae muscle is called the {}

Fill in the blank 1 of 1

The fire line as it pertains to the abdominals is an activation of the

external obliques of one side, and the internal obliques of the opposite side

Correct Incorrect Correct answer

Internal Obliques of one side, and Rectus Abdominis of the other side

Correct Incorrect Correct answer

external obliques and the transverses abdominals of apposing sides

Correct Incorrect Correct answer

external obliques and same side internal obliques

Correct Incorrect Correct answer

If someone has issues with balance, what prop would support them in order to still be able to do Utthita Hasta Padangusthasana B?

A Strap

Correct Incorrect Correct answer

A Block

Correct Incorrect Correct answer

A Wall

Correct Incorrect Correct answer

A Blanket

Correct Incorrect Correct answer

Dorsiflexion is an action at the ankle joint created by which of the following?

Tibialis Anterior

Correct Incorrect Correct answer

Tibialis Posterior

Correct Incorrect Correct answer

Fibularis

Correct Incorrect Correct answer

Soleus

Correct Incorrect Correct answer

How many muscles make up the group called the adductors?

3

Correct Incorrect Correct answer

4

Correct Incorrect Correct answer

5

Correct Incorrect Correct answer

6

Correct Incorrect Correct answer

What covers joint surfaces allowing for smooth gliding of one bone over another?

ligaments

Correct Incorrect Correct answer

Articular Cartilage

Correct Incorrect Correct answer

Lumbars

Correct Incorrect Correct answer

Joints

Correct Incorrect Correct answer

Tendons

Correct Incorrect Correct answer

The energetic or sheath of vitality is called the

Anandamaya Kosha

Correct Incorrect Correct answer

Annamaya Kosha

Correct Incorrect Correct answer

Manomaya Kosha

Correct Incorrect Correct answer

Pranamaya Kosha

Correct Incorrect Correct answer

The Samskaras are deeply seeded patterns that alter our perception of reality. They are the reason why we see the world differently than everyone else, even the person we spend the most time with. Are there any Samskaras (patterns of thought, emotion or beliefs) that are not serving your over all well being?

this can be, and should be an incredibly vulnerable question to answer. if its not than you are only looking at the surface which is ok, but know that the purpose is to go deeper. Share what you are ready to share.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

How many muscles make up the group called the adductors?

3

Correct Incorrect Correct answer

4

Correct Incorrect Correct answer

5

Correct Incorrect Correct answer

6

Correct Incorrect Correct answer

The hip joint is what type of joint?

Articular Surface Joint

Correct Incorrect Correct answer

Ball and Socket Joint

Correct Incorrect Correct answer

Rostafarian Joint

Correct Incorrect Correct answer

Compressive Joint

Correct Incorrect Correct answer

The Sushumna is the

left hemisphere of the brain for which prana flows

Correct Incorrect Correct answer

the central Nadi or energy channel

Correct Incorrect Correct answer

the right hemosphere of the brain for which uphanna flows

Correct Incorrect Correct answer

none of the above

Correct Incorrect Correct answer

The Back hip of warrior two is

adducted

Correct Incorrect Correct answer

abducted

Correct Incorrect Correct answer

inverted

Correct Incorrect Correct answer

everted

Correct Incorrect Correct answer

Which posture requires spinal extension?

Uttanasana

Correct Incorrect Correct answer

Savasana

Correct Incorrect Correct answer

Tadasana

Correct Incorrect Correct answer

Urdva Mukha Svanasana

Correct Incorrect Correct answer

True or False: The Q.L. is one of the muscles in the Erector Spinae group.

true

Correct Incorrect Correct answer

false

Correct Incorrect Correct answer

The “6 Pack” is which abdominal muscle?

the external obliques

Correct Incorrect Correct answer

the internal obliques

Correct Incorrect Correct answer

the rectus abdominis

Correct Incorrect Correct answer

the transverses abdominis

Correct Incorrect Correct answer

Please teach the peak pose Utthita Hasta Pandangusthasana with the 3 variations as “options”, with the 1 technique of “squeezing the outer standing hip inward”. This should be done either as an active demonstration or visual demonstration. Active demonstration would mean you are instructing your mentor to do the pose while you tell them their options – keep in mind this needs to be clear and concise so your student isn’t waiting for you to explain.

A visual demonstration would mean you are asking your mentee or students to pause, and watch you while you explain what they will be doing.

If you choose a visual demonstration that you must also guide your mentee/students through the posture on both sides. That means after you are done demonstration you will say “ok your turn now”. “Bring your right leg up, option 1 is to…” finish by teaching both sides

In total this should be between 3-5 minutes NO LONGER and also No shorter that 2 Minutes.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

The Gastrocnemius is a two headed muscles that attaches to the Achilles Tendon and it creates the following action at the ankle joint

Dorsiflexion

Correct Incorrect Correct answer

Inversion

Correct Incorrect Correct answer

Eversion

Correct Incorrect Correct answer

Plantar Flexion

Correct Incorrect Correct answer

What is the large adductor that acts like a 4th hamstring?

Adductor Longus

Correct Incorrect Correct answer

Adductor Magnus

Correct Incorrect Correct answer

Adductor Brevis

Correct Incorrect Correct answer

Sartorious

Correct Incorrect Correct answer

Where are the menisci?

Between each vertebrae

Correct Incorrect Correct answer

Between the Sacrum and the ilium

Correct Incorrect Correct answer

between the femur and the calcaneus

Correct Incorrect Correct answer

Between the Femur and the Tibia

Correct Incorrect Correct answer

Within the Manomaya Kosha, we have several layers. The deep seeded patterns that alter our perception, cause repetitive thoughts or believes are called

Sahaswara

Correct Incorrect Correct answer

Samskaras

Correct Incorrect Correct answer

Koshas

Correct Incorrect Correct answer

Tapas

Correct Incorrect Correct answer

Submit your video: Without notes, teach Surya Namaskar A. You may choose to practice or simply teach the camera. Be sure you have it memorized and you inhales and exhales are on the right postures.

Already Certified Teachers: Please download a metronome app on your phone. Set it to 65 bpm and teach 4 beats pose/per breath. each inhale lasts four beats. This will be challenging from most of you as it will be slower than you are used to and it will force y0u to feel the tempo and where you tend to rush the timing.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

What is the large adductor that acts like a 4th hamstring?

Adductor Longus

Correct Incorrect Correct answer

Adductor Magnus

Correct Incorrect Correct answer

Adductor Brevis

Correct Incorrect Correct answer

Sartorious

Correct Incorrect Correct answer

What covers joint surfaces allowing for smooth gliding of one bone over another?

ligaments

Correct Incorrect Correct answer

Articular Cartilage

Correct Incorrect Correct answer

Lumbars

Correct Incorrect Correct answer

Joints

Correct Incorrect Correct answer

Tendons

Correct Incorrect Correct answer

What are the nadis?

they are the chakras

Correct Incorrect Correct answer

visualization exercises we use for meditation

Correct Incorrect Correct answer

an integral part of manomaya Kosha

Correct Incorrect Correct answer

the are the energy channels of the subtle body for which prana flows

Correct Incorrect Correct answer

What prop can be used for warrior 2 to modify to support people who struggle with balance, and help advance body awareness, technique and alignment?

A Blanket

Correct Incorrect Correct answer

A Block

Correct Incorrect Correct answer

A Strap

Correct Incorrect Correct answer

A Chair

Correct Incorrect Correct answer

Is the psoas deep or superficial to the internal obliques? (you will need to look this one up.)

Deep

Correct Incorrect Correct answer

Superficial

Correct Incorrect Correct answer

The inner (medial) most Errector Spinae is called the {}

Fill in the blank 1 of 1

{} is the band of fibers tissue running down the front of the abdomen

Fill in the blank 1 of 1

What is your biggest takeaway from the fire line practice? What do you feel you have learned from the experience. How did it leave you feeling?

NOTE: I suggest quad stretching, cobras, and heart openers after this practice or you might be left feeling overly sore and your spine may not be happy. Most of us tend to be rounded in the spine already and so rounding more tends to bring us deeper into our patterns. Reset with some back bends and front body stretches. On the other hand if you feel great than this might be the activation you need.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

There are two shin bones, one is called the Tibia, and the other is called the

Tarsal

Correct Incorrect Correct answer

Fibula

Correct Incorrect Correct answer

Radius

Correct Incorrect Correct answer

Soleus

Correct Incorrect Correct answer

What is the long thin adductor muscle that attaches to the inner tibia called?

Gracilis

Correct Incorrect Correct answer

Pectineus

Correct Incorrect Correct answer

Adductor Brevis

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Ligaments Connect

Bone to Bone

Correct Incorrect Correct answer

Tendons to Muscles

Correct Incorrect Correct answer

Muscles to Bones

Correct Incorrect Correct answer

Soft Tissue to Soft Tissues

Correct Incorrect Correct answer

From the Earth Line Yoga Practice, what is your biggest physical takeaway (what did you learn or what will you remember most in your mind or body)?

In this practice what was your biggest takeaway regarding your mind?

Other Realizations?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Note: this is only mandatory for “300 hour online” students. If you are pursuing “The Physical” without seeking a certificate you may type “Just the Physical” in the quiz and mark complete.

300 Hour Students:

Submit a video of you practicing jump backs and forwards OR blanket slides if you are not yet doing jump backs or forwards. If either of these options are not suitable for your body, please show a controlled step back on each side.

Note: You will not receive personalized feedback on videos of your practice within this module but you may ask for support by submitting the videos in our Facebook group where I, the mentor team and graduates of the training can offer their feedback. When you are assigned your mentor, they can also support you. The main goal of these videos is to get you comfortable in front of the camera, and for you to see your practice and start developing your eye as a teacher.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

What is the long thin adductor muscle that attaches to the inner tibia called?

Gracilis

Correct Incorrect Correct answer

Pectineus

Correct Incorrect Correct answer

Adductor Brevis

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Where are the menisci?

Between each vertebrae

Correct Incorrect Correct answer

Between the Sacrum and the ilium

Correct Incorrect Correct answer

between the femur and the calcaneus

Correct Incorrect Correct answer

Between the Femur and the Tibia

Correct Incorrect Correct answer

which Nadi does the left nostril relate to?

right

Correct Incorrect Correct answer

left

Correct Incorrect Correct answer

What is your feeling about Abhyasa and Vairagya? is this something you could use in your life? What is your biggest takeaway from this practice?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

After practicing teaching Sun B with the video several times submit your video of you teaching – no notes. You have the choice to teach with memorized verbal cues or your own words. Please know that at this time we are not yet on creative expression, we are still in technical memorization mode. This means It may serve you best to teach exactly the way I do, the same way a musician would learn someone else song, or an artist would copy another artists work to develop techniques and skills. I mention this so you know that you have the opportunity to choose but there is no pressure to go one way or another – copy exactly or create your own. If you don’t know, copy.

“Good composers borrow, Great ones steal!”

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

True or False: The Longissimus is one of the Erector Spinae muscles

True

Correct Incorrect Correct answer

False

Correct Incorrect Correct answer

The internal obliques which attach to what on the posterior side of the body?

linea alba

Correct Incorrect Correct answer

Posterior Linea

Correct Incorrect Correct answer

Thoracolumbar fascia

Correct Incorrect Correct answer

thoracolinea fascia

Correct Incorrect Correct answer

Submit a short 1-2 minute video of you teaching all 10 phrases to the metronome.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Of the muscles we went over, which muscle creates inversion and plantar flexion?

Tibialis Anterior

Correct Incorrect Correct answer

Soleus

Correct Incorrect Correct answer

Fibularis Longus

Correct Incorrect Correct answer

Tibialis Posterior

Correct Incorrect Correct answer

which of the following would stretch the adductors?

Handstand

Correct Incorrect Correct answer

Eagle Pose

Correct Incorrect Correct answer

Revolved Triangle

Correct Incorrect Correct answer

Triangle Pose

Correct Incorrect Correct answer

Consider the totality of your experience with this yoga practice from the physical to the more subtle what is your biggest take away?

This can be as simple as something you noticed in your body or as in depth as a realization that the teachings of Spanda or Tapas opened your mind or heart to. Write freely here, you are not graded or judged.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Surya Namaskar is the Sanskrit name for what?

Warm Up

Correct Incorrect Correct answer

Sun Dance

Correct Incorrect Correct answer

Moon Salutation

Correct Incorrect Correct answer

Sun Salutation

Correct Incorrect Correct answer

What are the 4 muscles of the thigh that when contracted create extension at the knee joint?

The Hamstrings

Correct Incorrect Correct answer

The Hip Flexors

Correct Incorrect Correct answer

The Quadriceps

Correct Incorrect Correct answer

The Glutes

Correct Incorrect Correct answer

which of the following would stretch the adductors?

Handstand

Correct Incorrect Correct answer

Eagle Pose

Correct Incorrect Correct answer

Revolved Triangle

Correct Incorrect Correct answer

Triangle Pose

Correct Incorrect Correct answer

Ligaments Connect

Bone to Bone

Correct Incorrect Correct answer

Tendons to Muscles

Correct Incorrect Correct answer

Muscles to Bones

Correct Incorrect Correct answer

Soft Tissue to Soft Tissues

Correct Incorrect Correct answer

the parasympathetic Nervous system is responsible for downregulation of the body, which Nadi governs this?

Pingala

Correct Incorrect Correct answer

Ida

Correct Incorrect Correct answer

Focusing on your breath and making space for it to move through you can leave you feeling joyful, free, light, etc. It also can be ungrounding, chaotic, or make you feel anxious. What was your experience? how do you feel right now? What is your biggest take away from this practice and this section on the core muscles?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Please share a video executing the techniques shared in bound side angle using any available modifications necessary. Also submit a video getting into trikonasana in the method that I shared. The purpose of submitting these videos is for you to first watch and see how much of the information sunk into your system. After watching your videos please be your own coach prior to submitting. This means rewatching the videos of me while watching your own body in video. If needed please refilm prior to submitting your videos.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

What boney protrusion of the lumbar vertebrae that the QL attaches to is called the {}

Fill in the blank 1 of 1

which group of muscles is the antagonist to the abdominals?

Errector Spinae

Correct Incorrect Correct answer

The Rhomboid Group

Correct Incorrect Correct answer

The Iliopsoas

Correct Incorrect Correct answer

Fibularis muscles

Correct Incorrect Correct answer

Now that you have practice 2-3 rounds of teaching to the metronome, it is time to turn off the metronome and film yourself teaching from the warm up through the peak pose. Focus on keeping an even tempo though out.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

To Avoid Shoulder Impingement when the arms are over head we should

relax our shoulders

Correct Incorrect Correct answer

pull our shoulders away from the ears

Correct Incorrect Correct answer

let the outer shoulders rise upward

Correct Incorrect Correct answer

Internally rotate the upper arm

Correct Incorrect Correct answer

What is the name of the large buttock muscle that externally rotates, abducts and extends the hip joint?

Gluteus Medius

Correct Incorrect Correct answer

Gluteus Magnus

Correct Incorrect Correct answer

Gluteus Maximus

Correct Incorrect Correct answer

Conscious action has 3 aspects what are they?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

To Avoid Shoulder Impingement when the arms are over head we should

relax our shoulders

Correct Incorrect Correct answer

pull our shoulders away from the ears

Correct Incorrect Correct answer

let the outer shoulders rise upward

Correct Incorrect Correct answer

Internally rotate the upper arm

Correct Incorrect Correct answer

What is the name of the muscle that internally rotates, flexes and abducts the hip joint?

Tensore Fasciae Latae

Correct Incorrect Correct answer

Gluteus Maximus

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Patella

Correct Incorrect Correct answer

What is the name of the large buttock muscle that externally rotates, abducts and extends the hip joint?

Gluteus Medius

Correct Incorrect Correct answer

Gluteus Magnus

Correct Incorrect Correct answer

Gluteus Maximus

Correct Incorrect Correct answer

Which of the following most accurately describes Samadhi?

The experience of vrtti's

Correct Incorrect Correct answer

the experience of controlling our actions

Correct Incorrect Correct answer

Focusing on our the movement of our breathe

Correct Incorrect Correct answer

When the mind releases into the oneness of consciousness, often accompanied by the experience of bliss

Correct Incorrect Correct answer

Which side of the brain awakens our creativity?

Right

Correct Incorrect Correct answer

Left

Correct Incorrect Correct answer

The Psoas is responsible for what two movements at the hip joint?

extension

Correct Incorrect Correct answer

flexion

Correct Incorrect Correct answer

external rotation

Correct Incorrect Correct answer

internal rotation

Correct Incorrect Correct answer

abduction

Correct Incorrect Correct answer

adduction

Correct Incorrect Correct answer

what was your experience with the Mantra “everything is consciousness”. This mantra is something that I use personally throughout my day to remind me that I am a part of the undercurrent of consciousness itself. It helps me when I am joyful, sad, angry, pensive, present and so on. It reminds me that I am more than what my ego tells me I am. Please share your experience: Highs and or Lows. What are you taking with you from this?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Another name for the ribs is the {}

Fill in the blank 1 of 1

There is 1 chart and 3 exercises in the Tempo and Timing section. Be sure to complete all. Please share your experience reflections for each of the exercises.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Anything you would like to share from the experience?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

What are the 4 muscles of the thigh that when contracted create extension at the knee joint?

The Hamstrings

Correct Incorrect Correct answer

The Hip Flexors

Correct Incorrect Correct answer

The Quadriceps

Correct Incorrect Correct answer

The Glutes

Correct Incorrect Correct answer

The middle hamstring is called

Semitendinosus

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Semimembranosus

Correct Incorrect Correct answer

Semisartorius

Correct Incorrect Correct answer

The 3 Principle of Readiness include

Inspiration
Openess
Focus

Openess tends to be hard for the mind, because the mind clings to the Fill in the blank 1 of 2 and struggles with Fill in the blank 2 of 2 ?

which muscles slows down the bending of the elbows when lowering in chaturanga

triceps

Correct Incorrect Correct answer

serratus anterior

Correct Incorrect Correct answer

pectoralis major

Correct Incorrect Correct answer

biceps

Correct Incorrect Correct answer

What is the name of the bone commonly referred to as the Knee Cap?

The Femur Bone

Correct Incorrect Correct answer

The Ilium

Correct Incorrect Correct answer

Ischial tuberosity

Correct Incorrect Correct answer

Patella

Correct Incorrect Correct answer

The middle hamstring is called

Semitendinosus

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Semimembranosus

Correct Incorrect Correct answer

Semisartorius

Correct Incorrect Correct answer

In the analogy of the Ocean and the Drop, Samadhi is the experience we have when we

go beyond the belief patterns that give shape to the drop.

Correct Incorrect Correct answer

have an experience of the whole ocean

Correct Incorrect Correct answer

still the activity of the mind and become aware of our true nature

Correct Incorrect Correct answer

All of the above

Correct Incorrect Correct answer

Does Pingala relate to the sacred masculine or feminine?

The Sacred Masculine: Shiva

Correct Incorrect Correct answer

The Sacred Feminine: Shakti

Correct Incorrect Correct answer

Both the iliacus and the psoas major come together and attach to what?

The A.S.I.S

Correct Incorrect Correct answer

The Sacrum

Correct Incorrect Correct answer

The Greater Trochanter

Correct Incorrect Correct answer

The Lessor Trochanter

Correct Incorrect Correct answer

Given the experience of applying these techniques in Uttanasana, Crow Pose, and Half Firefly, what are your reflections and biggest takeaways. Were these actions easy to access, or challenging?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

True or False: The Abdominals are the antagonist to the Erector Spinae

True

Correct Incorrect Correct answer

False

Correct Incorrect Correct answer

What was your experience with the physical actions presented in this workshop? How about the peak posture in particular? was this a different approach than you are used to? What was the experience?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Following the format I provided please type up your sequence and copy, paste and submit it for review.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

What is the name of the muscle that internally rotates, flexes and abducts the hip joint?

Tensore Fasciae Latae

Correct Incorrect Correct answer

Gluteus Maximus

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Patella

Correct Incorrect Correct answer

Which Exercise strengthens the abductors?

squeezing a block between your legs while walking around the house

Correct Incorrect Correct answer

Wrapping a strap around your thighs while walking around the house

Correct Incorrect Correct answer

Boat pose with thighs turned outward

Correct Incorrect Correct answer

reading a book with your legs crossed

Correct Incorrect Correct answer

Let’s go deeper than just learning, lets get into the heart of what motivates our actions. We all have a deep desire to fulfill something inside and when we get clear on what that is we can be more deliberate and effective with out actions. We are able to self reflect and ask ourselves if our actions are in alignment with out intention, in other words am I taking Conscious Action or am I just wasting my energy hoping something or someone will fulfill me. You have ultimately made choices in your life that you know serve you on a deeper level, and other choices that gave your short term gratification. This is not about being shameful about how we have spent our time and energy, its about getting clearer so we can have the freedom of choice. Please take this time freely write down what your deeper intention is, what makes you feel good, fulfilled, at peace? What are you passionate about deep inside? Freely write your thoughts and submit them here. If you don’t know where to start, simply write whatever word comes to mind and go from there.

Imortant: please save your answer on your computer before submitting

This response will be awarded full points automatically, but it can be reviewed and adjusted after submission.

What muscle protracts the shoulder blades? When active this muscle will slow down the retractions of the scapula when lowering too chaturanga. When very active it can push you back up to plank.

triceps

Correct Incorrect Correct answer

rectus fermoris

Correct Incorrect Correct answer

rectus abdominals

Correct Incorrect Correct answer

rotator cuff

Correct Incorrect Correct answer

serratus anterior

Correct Incorrect Correct answer

What is the triangular bone that exists between the two side of the ilium?

The Pubis

Correct Incorrect Correct answer

The Sacrum

Correct Incorrect Correct answer

The Tibia

Correct Incorrect Correct answer

The Gluteus Maximus

Correct Incorrect Correct answer

what are the 3 primary abductors that I discussed in the anatomy video?

Gluteus Minimus

Correct Incorrect Correct answer

Adductor Longus

Correct Incorrect Correct answer

Pectineus

Correct Incorrect Correct answer

Semitendinosis

Correct Incorrect Correct answer

Gluteus Medius

Correct Incorrect Correct answer

Rectus Femoris

Correct Incorrect Correct answer

Tensor Fasciae Lattae

Correct Incorrect Correct answer

Abductor brevis

Correct Incorrect Correct answer

semimembrinosis

Correct Incorrect Correct answer

On page 24 and 25 of your Tantra of the yoga sutras book, Brahman is described as

no thing and all things all at once

Correct Incorrect Correct answer

The limited intelligence of the small self

Correct Incorrect Correct answer

Individual expression of the unbound lnfinite intelligence

Correct Incorrect Correct answer

Samadhi

Correct Incorrect Correct answer

What is your experience so far with pranayama? do you feel relaxed, constricted, fearful, calm, joyful, numb? Have you noticed a difference from the right to left nostril. What is your greatest take away from pranayama so far?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

What are the bones of the spine called?

Intervertebral Discs

Correct Incorrect Correct answer

Trachanters

Correct Incorrect Correct answer

Vertebrae

Correct Incorrect Correct answer

Lumbosacral fasciae

Correct Incorrect Correct answer

Please submit 2 Videos (or 1 video with both teachings)

Teach all 3 sequences in a row with out pausing and without notes: Warm Up, Sun A, and Sun B
Teach the 3 Sequences with The method of Cascading. Note the Warm up doesn’t change, you only need to change Sun A and Sun B.

This is exciting we are working our way through a full class, about 1/2 way though now!

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

True or False: The Errector Spinae do not laterally flex the spine

True

Correct Incorrect Correct answer

False

Correct Incorrect Correct answer

Ardha Chandrasana requires that we our ________ and _______ are flexible

Gluteus Medius and Gluteus Minimus

Correct Incorrect Correct answer

Gluteus Maximus and Rectus Femoris

Correct Incorrect Correct answer

Adductors and Hamstrings

Correct Incorrect Correct answer

Hamstrings and Abducutors

Correct Incorrect Correct answer

The postures that directly lead up to the peak pose by targeting a muscle to lengthen or strengthen are called ________ Postures

Layering

Correct Incorrect Correct answer

Target Stretch

Correct Incorrect Correct answer

Peak

Correct Incorrect Correct answer

Intermediate

Correct Incorrect Correct answer

What is the name of the bone commonly referred to as the Knee Cap?

The Femur Bone

Correct Incorrect Correct answer

The Ilium

Correct Incorrect Correct answer

Ischial tuberosity

Correct Incorrect Correct answer

Patella

Correct Incorrect Correct answer

Which of the following postures would be most likely to stretch the abductors

Eagle Pose

Correct Incorrect Correct answer

Tadasana

Correct Incorrect Correct answer

Side Angle Pose

Correct Incorrect Correct answer

High Lunge

Correct Incorrect Correct answer

Which of the following is the anatomical name for the big shin bone?

Calcaneus

Correct Incorrect Correct answer

femur

Correct Incorrect Correct answer

Tibia

Correct Incorrect Correct answer

Eversion

Correct Incorrect Correct answer

A modification for upward dog that helps take the weight of the shoulders and allow them to roll back behind the chest is to

straighten the knees and lift them off the ground

Correct Incorrect Correct answer

place the knees on the ground

Correct Incorrect Correct answer

straighten the elbows right away

Correct Incorrect Correct answer

place two blocks under the thighs

Correct Incorrect Correct answer

What are the names of the bones commonly call the Sit Bones?

ischial tuberosity's

Correct Incorrect Correct answer

The Sacral illiacs

Correct Incorrect Correct answer

The Pubic Synthesis

Correct Incorrect Correct answer

The ilium

Correct Incorrect Correct answer

Which Exercise strengthens the abductors?

squeezing a block between your legs while walking around the house

Correct Incorrect Correct answer

Wrapping a strap around your thighs while walking around the house

Correct Incorrect Correct answer

Boat pose with thighs turned outward

Correct Incorrect Correct answer

reading a book with your legs crossed

Correct Incorrect Correct answer

Please share your reflections, arguments, experiences, celebrations (etc.) this far with Samadhi and or the meditation practice.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

Without notes, please teach the warm up sequence. You have the option to teach while visually demonstrating or teach the camera without demonstration. If practicing while teaching, be mindful that no one can hear you in Childs pose so for that pose you might stay seated or find a way to turn your head.

You may use my exact words, or if you have verbal cues that work better for you please feel free. You may also teach a version in your language as well – this is Optional. Later in the training this will be required for certain Elements of Voice exercises.

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

What types of joints are the spine?

Ball and Socket

Correct Incorrect Correct answer

Compressive

Correct Incorrect Correct answer

Hinge

Correct Incorrect Correct answer

Linnear

Correct Incorrect Correct answer

What does it mean to have a thought-filled meditation, where your mind races from time to time throughout your practice?

Racing thoughts are sign that the meditation isn't working

Correct Incorrect Correct answer

You are doing the meditation incorrectly

Correct Incorrect Correct answer

Racing thoughts are a sign of stress release. You had a good, successful meditation that cleared away some ‘clutter’ of your mind.

Correct Incorrect Correct answer

The QL can help to create {} tilt of the pelvis

Fill in the blank 1 of 1

What is the English name for Ardha Chandrasana?

Full Moon Pose

Correct Incorrect Correct answer

Extended Hand to Big Toe Pose

Correct Incorrect Correct answer

Half Moon Pose

Correct Incorrect Correct answer

Triangle Pose

Correct Incorrect Correct answer

The muscle or muscle group that we lengthen throughout several postures is called the {}

Fill in the blank 1 of 1

What is the triangular bone that exists between the two side of the ilium?

The Pubis

Correct Incorrect Correct answer

The Sacrum

Correct Incorrect Correct answer

The Tibia

Correct Incorrect Correct answer

The Gluteus Maximus

Correct Incorrect Correct answer

What is the bone on the posterior side of the pelvis between the two sides of the ilium?

Ilio-tibial bone

Correct Incorrect Correct answer

Pubic Synthesis

Correct Incorrect Correct answer

Sacrum

Correct Incorrect Correct answer

A.S.I.S.

Correct Incorrect Correct answer

The Muscles along side the calf bone are called the Fibularis muscles, and they primarily create which action at the ankle joint?

Inversion

Correct Incorrect Correct answer

Eversion

Correct Incorrect Correct answer

Extension

Correct Incorrect Correct answer

Plantar Flexion

Correct Incorrect Correct answer

according to the chaturanga video I talk about the alignment of the forearm/elbow and how you should

squeeze the elbows in to rest your chest on top of for efficiency

Correct Incorrect Correct answer

let the elbows roll outward to decrease wrist pain

Correct Incorrect Correct answer

Align the forearm vertically, elbow over center of the wrist

Correct Incorrect Correct answer

elbows should be behind the wrist

Correct Incorrect Correct answer

What are the 3 muscles that flex the knee joint?

The Triceps

Correct Incorrect Correct answer

The Quadriceps

Correct Incorrect Correct answer

The Hamstrings

Correct Incorrect Correct answer

The Adductors

Correct Incorrect Correct answer

Which of the following postures would be most likely to stretch the abductors

Eagle Pose

Correct Incorrect Correct answer

Tadasana

Correct Incorrect Correct answer

Side Angle Pose

Correct Incorrect Correct answer

High Lunge

Correct Incorrect Correct answer

The Atman Refers to our

Center

Correct Incorrect Correct answer

Spirit

Correct Incorrect Correct answer

The Experience of the whole

Correct Incorrect Correct answer

Samskaras

Correct Incorrect Correct answer

The Sankskrit pose name for Warrior 1 is {}

Fill in the blank 1 of 1

Of the two muscles of the iliopsoas, which is most responsible for flexion of the spinal column?

Iliacus

Correct Incorrect Correct answer

Psoas Major

Correct Incorrect Correct answer

Psoas Minimus

Correct Incorrect Correct answer

Iliomaximus

Correct Incorrect Correct answer

Practicing the Devi Devo Deva Mantra Meditation: How do you breathe during this meditation?

Breathe deeply and slowly

Correct Incorrect Correct answer

Link your breath to the mantra

Correct Incorrect Correct answer

Breathe normally & naturally – don’t change the breath, don’t link the breath to the mantra

Correct Incorrect Correct answer

Submit a video of you teaching the standing sequence in whichever way you feel most comfortable doing so.

Please also write down your experience with this: was it more challenging, more freeing, fun, hard, challenging, exciting?

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

A common pattern for the top leg in Ardha Chandrasana is for it to

overly abdcuted

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Internally rotated and lacking adductor strength

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externally rotated and lacking Gluteus Maximus strength

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overly extended and drifting back

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There are 4 reasons why a pose might be considered a peak posture please select all that apply according to the video.

Flexibility

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Modifications Required

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Pronunciation of the Mantra

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Strength

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Contraindications

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bone structure

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Proprioception or joint alignments

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Physical Patterns

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Balance

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What are the names of the bones commonly call the Sit Bones?

ischial tuberosity's

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The Sacral illiacs

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The Pubic Synthesis

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The ilium

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What is the anatomical name for closer to the midline of the body?

Minimal

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Medial

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Distal

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Inferior

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Submit your video of you teaching Suryanamaskar A using the verbal cue template

Breath
Action
Sanskrit Pose Name

copy and paste the youtube link for your mentor to review

This response will be awarded full points automatically, but it will be reviewed and possibly adjusted after submission.

The word Klesha, most accurately translates to

Twist

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Unveil

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Revelatory

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Dynamic

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Please copy these questions into a document for your self, and copy and paste your answers below.

What are some qualities of Earth?
What are some qualities of Water
What are some qualities of Fire?
What are some qualities of Air?
Which element(s) do you resonate with the most?
Which Element do you see most prominantly in your best friend? What do you love about them?
When in a new social environment, which element do you default to? Why?
Which element is your comfort zone when teaching? why?
Think of your favorite teacher, what element(s) do you see in them?