RYT-200 flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Ujjayi breath
- A slight constriction at the glottis creates a soft, audible ocean-like sound; the breath stays smooth and even through the nose, used to pace vinyasa and focus attention.
- Mula bandha
- Root lock: a subtle lift and contraction of the pelvic floor muscles, engaged to stabilize the pelvis and support the core during asana and breath work.
- Uddiyana bandha
- Abdominal lock: after a full exhale the abdomen is drawn up and in, below the navel and above the pubis; practiced on an empty stomach and omitted during pregnancy.
- Drishti
- A prescribed gazing point used to steady the eyes and mind; examples include nasagrai (nose tip), bhrumadhya (eyebrow center), nabhi (navel) and hastagrai (hand).
- Surya Namaskara A
- The first sun salutation of Ashtanga vinyasa, linking one breath to each movement through a fixed series of standing, plank, upward dog and downward dog positions.
- Chaturanga Dandasana
- Four-limbed staff pose: a low push-up with elbows bent to roughly ninety degrees and hugged toward the ribs, spine straight, body lowered to about elbow height.
- Yin hold duration
- A decision rule: yin-style poses are typically held three to five minutes to load connective tissue, while muscular hatha holds usually last five to ten breaths.
- Sagittal plane
- The plane dividing the body into left and right halves; movements within it are flexion and extension, such as forward folds and backbends.
- Rotator cuff
- Four muscles - supraspinatus, infraspinatus, teres minor and subscapularis (SITS) - that stabilize the head of the humerus within the shoulder socket.
- Iliopsoas
- The psoas major and iliacus together form the strongest hip flexor, running from the lumbar spine and pelvis to the lesser trochanter of the femur.
- Muscle spindle
- A stretch receptor inside muscle fibers that triggers a reflexive contraction when a muscle lengthens quickly, which is why bouncing in a stretch is risky.
- Golgi tendon organ
- A receptor at the muscle-tendon junction that senses tension; sustained holds increase its inhibitory signal, allowing the muscle to lengthen further, a response called autogenic inhibition.
- Diaphragm
- The dome-shaped primary breathing muscle; on inhalation it contracts and descends, enlarging the thoracic cavity and lowering pressure so air flows in.
- Hamstrings
- Three muscles - biceps femoris, semitendinosus and semimembranosus - that extend the hip and flex the knee, lengthening in straight-legged forward folds.
- Chitta vritti nirodhah
- Yoga Sutra 1.2: yoga is the stilling (nirodhah) of the fluctuations (vrittis) of the mind-stuff (chitta); this is Patanjali's foundational definition of yoga.
- Eight limbs of yoga
- Patanjali's ashtanga: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi - a progression from ethical conduct to meditative absorption.
- Five yamas
- Ethical restraints from Patanjali: ahimsa (non-harming), satya (truthfulness), asteya (non-stealing), brahmacharya (right use of energy) and aparigraha (non-possessiveness).
- Five niyamas
- Observances from Patanjali: saucha (cleanliness), santosha (contentment), tapas (discipline and heat), svadhyaya (self-study) and ishvarapranidhana (surrender to a higher principle).
- Five kleshas
- Afflictions that cause suffering: avidya (ignorance), asmita (egoism), raga (attachment), dvesha (aversion) and abhinivesha (fear of death), with avidya as the root.
- Bhagavad Gita
- A dialogue of about 700 verses in 18 chapters between Arjuna and Krishna, presenting karma, jnana and bhakti yoga as paths of action without attachment to results.
- Five koshas
- Vedantic sheaths of the person: annamaya (food/body), pranamaya (energy), manomaya (mind), vijnanamaya (wisdom) and anandamaya (bliss).
- Scope of practice
- A yoga teacher's boundary: teach movement, breath and relaxation, but do not diagnose conditions, prescribe treatment or claim to cure disease; refer students to licensed providers.
- Informed consent
- Explaining what a class, pose or physical adjustment involves and obtaining a student's voluntary agreement before proceeding; required before any hands-on touch.
- Incident report
- An objective written record made after an injury - who, what, when, where, witnesses and care given - stating facts only, with no speculation or admission of fault.
- Teacher confidentiality
- A teacher keeps students' health information, body details and personal disclosures private, sharing only when necessary for safety or as required by law.
- Liability insurance
- Professional coverage that can pay defense costs and damages if a student is injured and sues; most studios require proof of active coverage before teaching.
- Savasana minimum
- A decision rule: reserve at least five minutes of supine rest at the end of every class, protecting that time even when the sequence runs long.
- Three-part cue
- Name the pose, give two or three alignment actions, then state the breath - a compact cueing formula that keeps instructions clear and immediately actionable.
- Peak pose sequencing
- Build toward one apex pose using warm-ups and preparation poses that open the same joints and muscles, then counterpose and cool down afterward.
- Demonstration placement
- Position yourself so every student can see without craning; teaching from a front corner with the body angled sideways preserves sightlines for the whole room.
- Prop offering
- Blocks, straps, bolsters and blankets extend reach or support the body; presenting them as equal options rather than fixes makes classes safer and more inclusive.
- Verbal adjustment first
- Describe the desired action in words, such as drawing the shoulder blades down, before asking permission for hands-on touch; consent always precedes contact.