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Chapter 13: Asanas Part 1
Level 1 – 200 Hour
YOGA TEACHER TRAINING MANUAL
Chapter 13: Asanas Part 1 Using the Santosha Asana Manual to answer the following questions.
Part I – Vocabulary
Connect the following Sanskrit words with the appropriate English translation:
Trikonasana Janu Sirsasana Salabhasana Virabhadrasana Adho Mukha Svanasana Upavishta Konasana Baddha Konasana Urdhva Mukha Svanasana Virasana Savasana Supta Padangustasana Matsyasana Chaturanga Dandasana Bhujangasana Sirsasana Salamba Sarvangasana Uttanasana Malasana Ardha Matsyendrasana Dandasana Parivrtta Trikonasana
Wide Angle Seated Forward Bend Reclining Big Toe Pose Head to Knee Pose Cobra Pose Shoulderstand Pose Upward Facing Dog Pose Four Limbed Staff Pose Corpse Pose Squat Revolved Triangle Pose Half Lord of the Fishes Pose Staff Pose Warrior Pose Headstand Pose Downward Facing Dog Hero’s Pose Triangle Pose Bound Angle Pose Locust Pose Fish Pose Standing Forward Bend
Part II – Teaching Instructions
1. Identify the following poses, and write out teaching instructions 2. Take yourself through each posture using the the instructions linked to breath. Record
any observations.
Part III – True or False
Decide whether the following statements are ‘true’ or ‘false’.
1. During Supta Baddha Konasana, you should always keep your feet hipwidth apart _________
2. Sun Salutations are cooling exercises, and should be performed close to the end of a yoga session_________
3. Matsyasana counter poses the Shoulder Stand_________ 4. Care should be taken when doing the Four Limbed Staff Pose in the event of sore
wrists_________ 5. During the Warrior Pose, you should press your back foot firmly into the floor for
increased balance_________ 6. Child’s pose is a restorative pose_________ 7. A gentle backbend is a good preparatory pose for Dhanurasana_________ 8. The Crane Pose tones the abdominal organs________ 9. Bidilasana can be done on the knuckles for wrist problems_________ 10. The ‘Tree’ pose is particularly good because it strengthens the wrists_________
Part IV: Description
List the benefits, dynamics and cautions of the following poses
Part V – Essay Questions:
Answer the following essay questions using as much detail as possible.
1. Imagine that a prospective student is visiting your yoga studio to inquire about the possibility of a private yoga class. She works long hours in an office, and is experiencing a significant amount of back and shoulder tension. Describe to her the sort of Asana routine that you think would most benefit her condition. As part of this, you should describe the asanas themselves, as well as their benefits, variations, possible followup poses, and precautions.
2. Outline a yoga sequence that focuses on one of the following: abdominals, arms, or restorative postures.
3. Imagine that you have a particularly eager beginning student who, more than anything else, wishes to do a handstand. This student is not yet ready for this pose, however, and so you must encourage him to engage in thorough preparatory workouts, to help him prepare. Describe the preparatory poses that you would recommend to him.
4. What precautionary advice you would give to students with knee problems?