Video Submit: Teach in Time (broken)

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.

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

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

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

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

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.

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 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. 

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.

Reflecting on the quality of Earth as a way of being, select ALL that you would associate with it. IF YOU DON’T GET THE CORRECT 5 than you will need to retake this quiz.

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

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 the 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. 

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!”

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?

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

How many muscles make up the group called the adductors?

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?

Please share a video: Get into side angle pose you may use any props that are appropriate for you (or none at all). From side angle pose move into triangle pose. 

This is a simple video 2 minutes maximum. 

This is so we can support your practice.

Copy and paste your 3 charts from exercise 1, 2 and 3 into this quiz. If copy and paste doesn’t work just write it out below for us, do not upload a photo. There is no video submission for this. 

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

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

This quiz is in both the 200 and 300 hour course, be sure to see the requirements below based on the training you are currently in. 

200 Hour Students 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. 

300 Hour Students:

Submit one video teaching “Cascading” from warm up – sun b 

To Dance with the Flames of transformation is an analogy of moving through our Sadhana gracefully even in the face of the challenges we face. What was your experience with this particular workshop? How about the peak pose? 

The Guna’s, the forces of nature within us and all around us are a great way to recognize that we are nature. Please share your experience with the Dharma Talk and the yoga practice. 

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

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?

What is the English name for Ardha Chandrasana?

Please Submit a Video of the following

1. Practice: Get in your body, and go through 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. 

TEACH:

1. Video yourself Teaching the short sequence that you practiced in the “learn to lead” section. 

It would be helpful if you are able to do all these in one video, however if you need to divide the teaching and practice videos up that is ok!

Video(s) Should be uploaded to Youtube as “unlisted” then provide the link in the answer below

The Sankskrit pose name for Warrior 1 is {}

In the last section we went over “the bridge” – the Ilio-psoas and the synergist muscles, TFL, Rectus Femoris, Sartorius, and Pectinius. Now that you have felt these muscles in action what is your experience? Concealment and Revelation – can you give an example in your life where concealment has led to revelation? 

Lastly, What is your Biggest Takeaway?

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.

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?

Conscious action has 3 aspects what are they?

Mindful of your body please: after practicing the blanket slides a number of times, please take a break and let your body rest. Then submit a video of you practicing either jump backs and forwards OR blanket slides. This is for us to give you support not critique you. However please work through the video a number of times before submitting so you are offering your best go at it.

How many abdominal layers are there?

when you clasp your hands behind your back your arms go into what joint action at the glen-humerol joint

How Many Koshas are there?

Surya Namaskar is the Sanskrit name for what?

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?

What is the joint relationship of the hips in a standard downward dog?

Which of the following most accurately describes Samadhi?

What are the nadis?

The Most Latteral Erector Spinae muscle is called the {}

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

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

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?

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

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

The Atman Refers to our

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

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

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

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

Required flexibility for warrior 1 includes

The outermost layer or sheath is called the 

The 3 Principle of Readiness include 

1. Inspiration
2. Openess 
3. Focus

Ida is one of the nadis, and it relates to 

What is the deepest abdominal layer?

In eagle arms the shoulder blades (scapulo-costal joint) are in

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

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

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

The inner (medial) most Errector Spinae is called the 

What are the joint relationships at the hips in seated Heroes Pose (not reclined)?

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

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

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

Ardha Chandrasana requires that we our ________ and _______ are flexible

What are the bones of the spine called?

In Eagle pose the Hips are in

How do you sit during this meditation? 

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

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 

The Innermost layer that encases our soul is called

Pingala relates to

which abdominal layer is most superficial?

What are the joint relationships at the hips in crow pose

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.

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

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

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

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

which of the following would stretch the adductors?

What types of joints are the spine?

In warrior 2 the back ankle is in

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

In Warrior 1, Is the back thigh bone internally or externally rotated? I suggest doing the posture before answering this.

The energetic or sheath of vitality is called the

The Sushumna is the

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

For Utthita Hasta Pandangusthasana there was an additional shoulder muscle mentioned in the pose lab video, that great to activate in the pose in order to provide resistance when kicking your leg into your hand – what’s the name of that muscle?

which Nadi does the left nostril relate to?

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

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

How does Alan Finger describe spirit?

What action is this called at the glenohumerol joint: “from tadasa reach the arms forward and up.”

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

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

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

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. 

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?

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?

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

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

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?

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

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

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

Another name for the ribs is the {}

What are the 3 muscles that flex the knee joint?

what are the five kinds of vrittis?

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

The middle hamstring is called

which muscles are synergists to the Ilio-Psoas?

the bottom leg of ardha chandrasana tends to be 

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?

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.

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?

The “6 Pack” is which abdominal muscle?

Which side of the brain awakens our creativity?

Uttanasana forward fold I talk about leaning forward, how can you make use of a prop to see if your legs are vertical? 

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

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

what are the 3 ways the mind creates undistorted knowledge?

which of the muscles below are abductors of the hips (choose 3)

Which Muscles are the antagonists to the Ilio-Psoas?

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?

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

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

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

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

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

Does Pingala relate to the sacred masculine or feminine?

Chaturanga Dandasana means

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

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

Which Exercise strengthens the abductors?

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

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

The Back hip of warrior two is 

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

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?

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 QL can help to create {} tilt of the pelvis

what muscles open the pelvis in ardha chandrasana?

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