Yogic Techniques and training examination

Yogic Techniques and
training
Note: Answers are
given in Blue
1. Which is ideal time for hatha yoga practice.
The ideal time for Hatha yoga practice is two hours before and
including sunrise. At this time, the atmosphere is pure and quiet, the
mind is clear and stomach will be empty. In the evening the
two hours around sunset is also a favourable time for practice.
2. Which is ideal time for yin yoga practice.
To be most effective in Yin Yoga, we want the muscles to be
relaxed. Early in the morning the muscles will be relaxed and is a good
time to practice Yin Yoga. It can also be practiced before sleep, to

advised to half fill the stomach with food, one quarter with water
and leave the remaining quarter empty
4. Does children can practice hatha yoga?
Yes, hatha yoga can be practiced by children. As per yoga experts,
children above the age of 5 can practice yoga.
5. Who should avoid inverted poses?
People with below health conditions should avoid inverted poses:
 Neck, shoulder, and spine injuries.
 Head/Brain Injuries.
 Glaucoma, weak eye capillaries or other eye conditions.
 Hypertension
 Cardiovascular issues
 During menstruation or during pregnancy
6. What should be the time duration between bathe and hatha
yoga practices? The student should take bath/shower before the
class. After the practice, the bath can be taken after at least half

an hour, to allow the body temperature to normalise.
7. Women’s during menstruation period, can they practice hatha
yoga.
Women during menstruation can practice yoga, depending on
their comfort level. They should avoid heavy and intense
practices and can take up mild practices. Theyshould not
perform any inversion postures during menstruation.
8. Should be evacuate bowel and bladder, before hatha yoga
practices.
Yes, before commencing the yoga practices, the bladder and
intestine should preferably be empty.

9. Can we wear contact lens during asana class?
It is better to remove contact lenses during yoga practice,
especially hard lenses.
10. How should be “Spine” in asana?
The spine should be elongated and proper curvature should be
maintained.
11. How to be ‘Being Present’ in Vinyasa yoga practice.
Being present in Vinyasa yoga practice is by synchronizing the
breath with movement and be totally aware of what is going
around, at peace. We should enjoy every moment as precious.
When we embrace the essence of yoga, we can experience a
more focused mind, sense of well-being and feel the connection
with the natural flow of energy.
12. How to be ‘Being Present’ in yin yoga practice.
The 3 basic principles of Yin yoga practice are:
1. Find an appropriate edge
2. Commit to stillness
3. Commit to stay in the pose for a length of time
The simplicity and the basic principles of this practice help to
ground and draw us into being present.

13. How to be ‘relaxed’ in Vinyasa yoga practice.
In Vinyasa yoga one should perform Ujjayi or throat breathing as
Ujjayi helps the control of breathing independently.
14. How to be ‘relaxed’ in hatha yoga practice.
In Hatha yoga we should practice with breath awareness
and relax with relaxation postures.
15. How to be ‘relaxed’ in yin yoga practice.
Yin yoga targets the deepest tissues of the body, our
connective tissues
– ligaments, joints, bones, the deep fascia networks of the body
and the meridians. Once the right edge is found, we resolve to
stay still and stay in the pose. The stillness of body leads to
quieting of the breath which in turn helps in calming the mind.
16. How to ‘breathe’ in Vinyasa yoga practice.
In Vinyasa yoga one should perform Ujjayi or throat breathing as
Ujjayi helps the control of breathing independently.
17. How to ‘breathe’ in hatha yoga practice.

In Hatha yoga we should practice with breath awareness. The
breathing has to be co-ordinated with asanas.
18. How to ‘breathe’ in yin yoga practice.
Breathing should be long, even and unforced in Yin yoga.
With breathing becoming quiet and deep, it allows the stillness
to arise.

19. How to ‘breathe’ in yoga therapy practice.
Breathing should be slow, deep and rhythmic in yoga therapy
practices. Yogic breathing can be practiced for most of the
therapy practices.
20. How to give ‘Modifications, invajrasana, warrior, 1, 2, 3,
and paschimottanasana.
Modifications Vajrasana:
 If the student is not able to rest the hips on the heels, place
a thin bedsheet/towel between the hips and heels.
Modifications Virbhadrasana 1:
 If it troubles the neck looking up, position at head level and
gaze forward
 If a student reports discomfort in the lower back, cue
straightening the front leg to the extent it takes to relieve that
tension.

 If a student reports sharp pain or tension in the back knee, cue
lifting and pressing the back heel off the ground.
 On bending the knee, if the pelvis is rotating forward, cue the
student to bend the knee slightly less.
 If the student reports strain or tension in the back ankle,
slightly elevate the outer edge of that foot, by folding the mat.
 Practice holding both hands on the wall
 Keep the standing knee bent to take it easier on the knee
and hip. Modifications paschimottanasana:
 If student cannot reach the feet, bend the knees /or use a
strap to place around the feet. Cueing to pull the strap with
the hands to pull the pelvis forward and the spine long.
21. Write about, Asana holding duration, in Vinyasa Yoga Style.

Vinyasa yoga focuses on endurance and flexibility through
continuous movement, rather than holding poses for extended
periods of time. The recommended holds for these types of yoga
classes are generally very short, typically ranging from 1-5
breaths per pose.
22. Write about, Asana holding duration, in traditional hatha Yoga
Style.
Asana holding duration in traditional hatha yoga style is slightly
longer. We can hold each pose for 10-30 seconds, gradually
increasing the duration as the body becomes more flexible and
comfortable in the pose. It’s essential to listen to the body and
adjust the practice accordingly.

23. Write about, Asana holding duration, in yin Yoga Style.
Yin yoga focuses on staying still in a posture and holding the
asana for longer duration. The duration of holding the asana is
typically around 3-5 minutes, after finding the right edge.
24. Write about, Asana holding duration, in Yoga therapy Style.
In yoga therapy style, the focus is not on the precision of the
posture but around comfort level of the practitioner. The asanas
are done for ½ minute to 1 minute duration with around 4-5
rounds. It means the holding time of the asana is very less.
25. How to give group class instruction in Vinyasa yoga.
1. Keep assertive tone and follow the arc structure during the class.
2. Call out the theme of the class
3. Provide clear instruction on safety, especially on deeper bends.
4. Provide clearly the detail cues during every posture
5. Emphasize on breathing and being present during Vinyasa yoga
practice
6. Guide practitioners on the precise moment when poses should
be changed
7. Encourage use of props such as blocks or straps to help
students maintain proper alignment.
26. Method of ‘Transition in’ hatha yoga style.

Transition in in hatha yoga: By reminding students to stay
present, stay with their breath, and relax, begin instruction of
every asana. It is important first to establish the initial
foundation with the proper alignment of whatever will be the
source of grounding, along with energetic actions and most
immediately relevant to the spine and any associated risks.
From the foundation, explain the other elements of the asana
while guiding the class into it stage by stage. Methods of
transition will differ to depending on the style of Hatha yoga and
the level of the class.
Example: Strongly rooting down through the legs and feet in
preparation for Trikonasana awakens the leg muscles and creates
the foundation from which to lengthen the torso out over the
front leg. Then slight energetic action of turning the front foot
outward helps press the hip of that leg.

27. . Method of ‘Transition in’ Vinyasa yoga style.
Vinyasa Yoga connects one posture to the next using the breath.
Transitions are what connect one posture to another in Vinyasa.
Most of the transitions happen with downward facing dog and
upward facing dog. Three main elements of transition are:
 Use breath to lengthen the spine
 Drishti is key to whether or not we can smoothly transition
from posture to posture. Working mindfully with drishti can
help use the weight of our

head to our advantage—to have gravity work with us, rather
than against. If we look down, that’s just more force of gravity
that we will have to use muscular strength to resist. That
energy is better used helping to flow through the sequence in
an integrated and aligned way. The purpose of Drishti is to
gaze inward and focus on breathing, posture alignments and
bandhas.
 Use of muscle engagement instead of momentum.
28. Method of ‘Transition in’ Iyengar yoga style.
In Iyengar yoga, poses are held for a more extended time, up to a
minute, before transitioning to the next posture. Focus is on
alignment in each posture, with props as needed to get the
precision. It believes that if the body is aligned with precision,
then the breath will also align with the same precision. This will

help balance the mind, senses, and emotions.
standing asanas, transition in is with tadasana.
29. Method of ‘Transition in’ yoga therapy style.
In yoga therapy style transition in is gentle and slow with
relaxation. While breathing techniques plays a very important
role, beforetransitioning in to next asana, there are relaxation
postures along with breathing techniques for smooth and gentle
transition.
30. Method of ‘Transition out’ hatha yoga style.
Many students are injured coming out of an asana than either
transitioning into it or holding and exploring it. Hence
transitioning out should begin with bringing awareness back to
the foundation of the asana and reestablishing a feeling of stable
For most of

grounding. Important points in transitioning out:
 Encouraging students to keep the spine and other potentially
vulnerable joints in mind and maintaining stable foundation
of the asana, while releasing the asana.
 A visual demonstration of how to safely transition out of
asanas is crucial.
 To emphasize a gradual release connected with the breath,
allowing students to feel what starts to happen as they
initiate the transitional movement.
 This allows the gradual relaxation of muscles that were
active in supporting the asana and bringing more awareness
to the muscles being newly activated when releasing out.
31. Method of ‘Transition out’ Vinyasa yoga style.

Vinyasa Yoga connects one posture to the next using the breath.
Transitions are what connect one posture to another in Vinyasa.
Most of the transitions happen with downward facing dog and
upward facing dog in standing asanas. So, as we transition out
from one posture, through the Vinyasa flow, we would have
transitioned in the next pose. Three main elements of transition
are:
 Use breath to lengthen the spine
 Drishti is key to whether or not we can smoothly transition in
and out from posture to posture. The purpose of Drishti is to
gaze inward and focus on breathing, posture alignments and
bandhas.
 Use of muscle engagement instead of momentum.

32. Method of ‘Transition out’ yoga therapy style.
In yoga therapy style just like transition in, transition out is gentle
and slow with relaxation. Breathing techniques plays a very
important role during transitions and while we are into the pose.
As we transition out from an asana, there are relaxation postures
along with breathing techniques, which will help the body and
mind to relax.
33. Define isometric static asana. With example.
Isometric static stretching is a type stretching without motion. It
involves the resistance of muscle groups through isometric
contractions of the stretched muscles.
Eg: If we are trying to push a wall for calf stretch, it is isometric
static stretch

34. Modern Perspective view on Asana
In modern days, our life is in fast pace, with lot of stress and
sedentary life style. There are widespread psychosomatic
ailments which are posing a bigger challenge to medical systems.
Yogasana plays a very crucial role in managing such
psychosomatic ailments through the therapeutic applications.
Yoga has become more popular as it serves the purpose of
physical fitness and also for mental well-being. At the same time,
several dynamic and fast pace yoga styles like Vinyasa, power
yoga have become popular as people are looking at asanas for
endurance, strength and cardio workout.
35. Write alignment Cues for Standing Asanas
Alignment cues for standing asanas:
 Feet together, legs together.
 Big toes touching each other.

 Press all four corners of the feet firmly on to the mat.

 Legs active and knee cap pulled up.
 Knees in line with the ankle
 Engage the leg muscles.
 Tail bone tucked in, belly in.
 Spine straight.
 Shoulders away from ears.
 Neck long and keep it in line with the spine.
 Chin parallel to the ground.
36. Write alignment Cues for sitting forward bending Asanas
 Sit with legs stretched and feet together
 Keep neck in line with spine
 Spine straight and elbows are resting on the floor
 Exhaling bend forward from the hip and hold shin, ankle or
toes
 Engage the hamstring muscles
 Keep arms and shoulders relaxed and use breath to move
deeper in the pose.
 Do not use the arms to pull yourself downward.

37. Write alignment Cues for ‘hip opening’ Asanas
Eg:Baddha Konasana
 Feet outer edges on floor, active arch and big toes pressed
together
 Heels in towards perineum
 Big toes pressed together
 Arms softly engaged and fingers interlocked at toes




Sitting bones grounded equally
Hips external rotation
Knees engaged, out towards the floor
Chest active and broad
 Chin neutral and shoulders rolled back and down


Spine long and lifted from base
Back engaged and broad
 Navel pulled in and gaze normal in front
 Breath inhale and exhale naturally
38. Write alignment Cues for Seated Asanas

 Come to sit with your legs extended straight out in front of
you.
 Sitting bones grounded firmly
 Keep the legs engaged.
 Draw your navel gently toward your spine.

 Relax your shoulders away from your ears.
 Press your palms to the floor on either side of your seat to
have strong contact between your fingers and the floor.
 Keep neck in a neutral position with the chin neither tucked
nor lifted.
39. Write alignment Cues for twisting Asanas Eg:
Vakrasana
 Right knee bent, pointed up, foot grounded and placed outside
left knee, toes wide, pointed front
 Left leg long, back knees down, flexed ankles, active arch, toes
pointed up
 Hips engaged, internal rotation, right flexed hip is active
 Sitting bone firmly grounded
 Chest and Rib Cage broad, lifted upwards and twist
 Chin twisted aligned to right shoulder

 Right arm close to hips, lift lower back and palms grounded
 Left arm in a twist, elbows resting against outer knee, hand
resting on ankle
 Shoulders in a twist, down and away from ears
 Spine lifted from base, lengthened upwards, in a twist
 Navel pulled in and up to support the back
 Gaze behind and exhaling deep to go in a twist
40. Write alignment Cues for inverted Asanas Eg:
Sarvangasana
 Try to straighten the back as much as possible. If required,
bring your hands closer to your shoulders and your elbows a
little closer to each other.
 Lengthen through the spine
 Hug the outer hips to the middle line
 Lift the front body upwards
 Draw the navel in to the spine

 Make sure that your feet are right above your head, with
most of your weight on your shoulders.
 Neck should not be bearing body weight, and should not be
pressing into the floor but keeping its natural curve off the
floor.
 To accomplish this, draw your shoulder blades toward
each other, creating an arch in your neck.
 Lightly press the back of the head
 Keep your legs and feet relaxed and hold the pose

41. Write alignment Cues for back
bending Asanas
Eg: Urdhva Chakrasana
 Keep your feet and legs parallel.
 Base of the big toes grounded
 Hands by the ears, arms externally rotated with the palms
facing down.
 Press down through the arms and through the inside edges of
your feet.
 Lift the chest and open it toward the front side of your yoga
mat.
 Spread the shoulder blades
 Lengthen the sacrum and tailbone and lift the hip
42. Write alignment Cues for core Asanas
Navasana-Boat Pose

 Sitting bone firmly grounded
 Chest broad and lifted up towards the sky
 Shoulders rolled back away from the ears
 Spine long and lifted
 Neck long aligned to the shoulders
 Arms engaged and parallel, palms facing each other
 Legs active and long, thighs squeezed
 Toes engaged and pointed up
 Navel pulled in and up
43. Write alignment cues for Sivananda Surya Namaskara.
1. Stand erect with feet together and hands in prayer position in
front of the chest. Weight evenly distributed.
2. Inhaling, Hasta utthanasana- stretch your arms up and arch
back from the waist, pushing the hips forward, legs straight
and neck relaxed.
3. Exhaling, fold forward, and press your palms down, fingertips

in line with toes – bend your knees if necessary.
4. Inhaling, Ashwacanchalana-take the right leg back and place
the knee on the floor. Left thigh parallel to the ground, knee
in 90 degrees. Left Knee cap is not crossing the left toes. Chin
parallel to the ground
5. Retaining the breath, Dandasana- bring the other leg
back and support your weight on hands and toes.
6. Exhaling, Astanga namaskar- lower your knees, then your
chest and then your chin/forehead, keeping your hips up
and your toes curled under. Abdominal region is raised.

7. Inhaling Bhujangasana- lower your hips, point your toes
back, palms near the chest and elbows bent closer to chest.
Keep legs together and shoulders down. Look up and bend
back, upto navel region.
8. Exhaling, Parvatasana- curl your toes under, raise your hips
and pivot into an inverted “V” shape. Try to push your
heels and head down and keep your shoulders back.
9. Inhaling, Ashwasnchalana- step forward and place the right
foot between your hands. Rest the other knee on the floor
and look up
10.Exhaling, padahastanasana- bring the other leg forward
and bend down from the waist, keeping your palms next to
feet.
11.Inhaling, hastautthanasana- stretch your arms forward, then
up and back over your head and bend back slowly from the

waist.
12.Exhaling, gently come back to an upright position and
bring your palms in namaskarasana, in front of chest
44. Write alignment cues for Vivekananda Surya Namaskara.
1. Stand erect with feet together and hands in prayer position in
front of the chest. Weight evenly distributed.
2. Inhaling, Hasta utthanasana- stretch your arms up and arch
back from the waist, pushing the hips forward, legs straight
and neck relaxed.
3. Exhaling, fold forward, and press your palms down, fingertips
in line with toes – bend your knees if necessary.
4. Inhaling, Ashwacanchalana-take the right leg back and place
the knee on the floor. Left thigh parallel to the ground, knee
in 90 degrees. Left Knee cap is not crossing the left toes. Chin

parallel to the ground
5. Retaining the breath, Dandasana- bring the other leg back
and support your weight on hands and toes.
6. Inhaling Sasankasana-bend the legs at the knees and rest
them on the floor with buttocks resting on the heels. Do not
change the position of the palms and toes. Exhaling, rest
the forehead on the floor and relax with normal breathing.
7. Exhaling, Astanga namaskar- lower your knees, then your
chest and then your chin/forehead, keeping your hips up
and your toes curled under. Abdominal region is raised.
8. Inhaling Bhujangasana- lower your hips, point your toes
back, palms near the chest and elbows bent closer to chest.
Keep legs together and shoulders down. Look up and bend
back, upto navel region.
9. Exhaling, Parvatasana- curl your toes under, raise your hips

and pivot into an inverted “V” shape. Try to push your
heels and head down and keep your shoulders back.

10.Inhaling Sasankasana-bend the legs at the knees and rest
them on the floor with buttocks resting on the heels. Do not
change the position of the palms and toes. Exhaling, rest
the forehead on the floor and relax with normal breathing.
11.Inhaling, Ashwasnchalana- step forward and place the
right foot between your hands. Rest the other knee on the
floor and look up
12.Exhaling, padahastanasana- bring the other leg forward
and bend down from the waist, keeping your palms next to
feet.
13.Inhaling, hastautthanasana- stretch your arms forward, then
up and back over your head and bend back slowly from the
waist.
14.Exhaling, gently come back to an upright position and
bring your palms in namaskarasana, in front of chest

45. Write alignment cues for Astanga Yoga Surya Namaskara-A.
1. Samasthiti - Breath: Inhale & exhale
Feet engaged with surface awareness, toes stretched & heel
pressed, pull knee-cap up, gentle root & abdomen lock,
open chest, shoulder depressed, arms to the sides
2. Urdhva Hastasana Breath: Inhale
Hands up with keeping other alignments as Samasthiti
3. Uttanasana- Breath: exhale
Fold forward, let gravity pull down trunk, abdomen resting
over thighs, shoulder protracted
4. Ardha Uttanasana Breath: inhale
Head up, straighten the back & arm, open chest, shoulder
protracted
5. Chaturanga Dandasana Breath: exhale
Jump or step back, elbow close to body, finger engaged,
shoulder protracted, gentle root lock, keep whole body in one
line.
6. Upward facing dog: Breath: inhale

Depressed shoulder over Wrist, chest forward, thighs & knees
off the mat, big toes pressed, gentle root lock.
7.Downward facing dog: Breath: exhale (stay for 5 breaths)
Heel gently pressed, lift the hips back, straight spine & legs ,
Finger spread & engaged, shoulder protracted.
Jump forward or step forward, feet together, head up,
straighten the back & arm, open chest, shoulder protracted
9. Uttanasana Breath: exhale
Bend forward, let gravity pull down the trunk, abdomen resting

10.Urdhva Hastasana Breath: inhale
Hands up with keeping other alignments as Samasthiti
11. Samasthiti Breath: inhale & exhale
46. Write alignment cues for Astanga Yoga Namaskara-B.
1. Samasthiti - Breath: Inhale & exhale
Feet engaged with surface awareness, toes stretched & heel
pressed, pull knee-cap up, gentle root & abdomen lock,
open chest, shoulder depressed, arms to the sides
2. Utkatasana Breath: Inhale
Bend knees, keep the spine straight arm raised up, keep palm
together, gentle root & abdomen lock.
3. Uttanasana- Breath: exhale
Fold forward, let gravity pull down trunk, abdomen resting
Head up, straighten the back & arm, open chest, shoulder
protracted

line.
8. Virbhadrasana 1 Breath: Inhale
Right foot forward, right knee bent, knee over ankle, arms
up, left leg straight, lengthen spine upwards with root lock.
line.

12. Virbhadrasana 1 Breath: Inhale

Left foot forward, left knee bent, knee over ankle, arms up,
right leg straight, lengthen spine upwards with root lock.
line.
Jump forward or step forward, feet together, head up,
straighten the back & arm, open chest, shoulder protracted
17. Uttanasana Breath: exhale
Bend forward, let gravity pull down the trunk, abdomen resting

18. Utkatasana Breath: Inhale
Bend knees, keep the spine straight arm raised up, keep palm
together, gentle root & abdomen lock.
19. Samasthiti Breath: inhale & exhale
47. Write a basic arc structure of class. The
various elements of arc structure are:
1. Initiating the Yogic Process
2. Warming the body
3. Pathway to the Peak
4. Exploring the peak
5. Integration
48. Write the concept of asana according to Patanjali.
According to Patanjali, asana should be practiced with proper
alignment, should be stable and comfortable. The basic element

for asana practice is Sthira- Sukham-Asanam.
*******

Yogic Techniques and training examination

Recommended

Recommended

More Related Content

Similar to Yogic Techniques and training examination

Similar to Yogic Techniques and training examination (20)

More from Karuna Yoga Vidya Peetham

More from Karuna Yoga Vidya Peetham (20)

Recently uploaded

Recently uploaded (20)

Yogic Techniques and training examination