The Ankle

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

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.

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

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

How does Alan Finger describe spirit?

Required flexibility for warrior 1 includes

which muscles are synergists to the Ilio-Psoas?

How do you sit during this meditation? 

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?

what muscles open the pelvis in ardha chandrasana?

In Eagle pose the Hips are in

What are the 3 muscles that flex the knee joint?

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

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

Chaturanga Dandasana means

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

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

what are the five kinds of vrittis?

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

Which Muscles are the antagonists to the Ilio-Psoas?

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

How many abdominal layers are there?

the bottom leg of ardha chandrasana tends to be 

In warrior 2 the back ankle is in

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

the pelvis is ______ to the head

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

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

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

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

what are the 3 ways the mind creates undistorted knowledge?

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

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

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. 

What is the deepest abdominal layer?

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

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.

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

The Greater Trocanter is part of the

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

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?

The two sides of the upper pelvis are called the

the pelvis is ______ to the head

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

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?

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

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?

which abdominal layer is most superficial?

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?

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

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

The Pelvic Girdle is comprised of which of the following?

The outermost layer or sheath is called the 

The word Ardha as in Ardha Uttanasana means

The Large thigh bone is called the 

The Greater Trocanter is part of the

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?

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?

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

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

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

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?

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

The two sides of the upper pelvis are called the

Which type of joint is the knee joint?

How Many Koshas are there?

300 Hour Students, Please Submit a Video of the following

1. 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.
2. 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.
3. 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. 

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?

The Pelvic Girdle is comprised of which of the following?

Ida is one of the nadis, and it relates to 

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

The Official Name for Twists

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?

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

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?

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

The Large thigh bone is called the 

The hip joint is what type of joint?

The Innermost layer that encases our soul is called

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

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

1. Breath
2. Action
3. Sanskrit Pose Name

copy and paste the youtube link for your mentor to review

Which type of joint is the knee joint?

Pingala relates to

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

which posture is most known for flexion of the spine

The Most Latteral Erector Spinae muscle is called the {}

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

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

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

How many muscles make up the group called the adductors?

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

The energetic or sheath of vitality is called the

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. 

How many muscles make up the group called the adductors?

The hip joint is what type of joint?

The Sushumna is the

The Back hip of warrior two is 

Which posture requires spinal extension?

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

The “6 Pack” is which abdominal muscle?

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. 

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

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

Where are the menisci?

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

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.

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

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

What are the nadis?

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?

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

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

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

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.

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

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

Ligaments Connect

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?

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. 

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

Where are the menisci?

which Nadi does the left nostril relate to?

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?

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!”

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

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

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

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

which of the following would stretch the adductors?

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.

Surya Namaskar is the Sanskrit name for what?

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

which of the following would stretch the adductors?

Ligaments Connect

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

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?

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. 

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

which group of muscles is the antagonist to the abdominals?

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.

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

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

Conscious action has 3 aspects what are they?

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

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

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

Which of the following most accurately describes Samadhi?

Which side of the brain awakens our creativity?

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

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?

Another name for the ribs is the {}

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.

Anything you would like to share from the experience?

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

The middle hamstring is called

The 3 Principle of Readiness include 

1. Inspiration
2. Openess 
3. Focus

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

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

The middle hamstring is called

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

Does Pingala relate to the sacred masculine or feminine?

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

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? 

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

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?

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

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

Which Exercise strengthens the abductors?

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 

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.

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

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

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

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?

What are the bones of the spine called?

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

1. Teach all 3 sequences in a row with out pausing and without notes: Warm Up, Sun A, and Sun B
2. 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! 

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

Ardha Chandrasana requires that we our ________ and _______ are flexible

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

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

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

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

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

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

Which Exercise strengthens the abductors?

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

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. 

What types of joints are the spine?

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

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

What is the English name for Ardha Chandrasana?

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

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

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

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

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

What are the 3 muscles that flex the knee joint?

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

The Atman Refers to our

The Sankskrit pose name for Warrior 1 is {}

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

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

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?

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