Kalma Minds and Wellbeing Yoga Training Quiz

Explain what happens during stretching. What is it and what happens to the muscles? (up to 5,000 characters) *

Explain what happens during stretching. What is it and what happens to the muscles? *

When you stretch a muscle, your body responds by increasing blood flow to that area. The blood vessels around the targeted muscle widen to allow more blood to flow through, and your heart starts pumping more blood.

When stretching the muscular stabilisers of a specific joint lengthens, allowing for greater range of motion of that joint. Several structures are affected when a muscle lengthens, including connective tissues that cover the muscle and the contractile elements that cause it to contract. With Yoga practice the connective tissue lengthens as well as the muscles surrounding multiple joints, this increases the range of motion of the entire body

When we stretch our muscles the bones will stretch and lengthen with them.

What definition best describes muscles awakening? (up to 5,000 characters) *

What definition best describes muscles awakening? *

Lots of muscles in our bodies are used for everyday activities such as walking and sitting. Our body does not need to think about how to do these movements we perform them subconsciously. Muscle awakening is when we begin to use these muscles for new activities and positions. Yoga can reawaken these muscles by placing new demands of the body and train us to reactivate them and use them consciously to deepen our practice.

When your muscle has been left to sleep and is awoken by a stretch

When you increase the flexibility within a group of muscles and it remembers how to stretch this way again.

Why do we warm up or do preparatory stretching? (up to 5,000 characters) *

Why do we warm up or do preparatory stretching? *

Warming up and performing preparatory stretches is an important part of a yoga practice. It involves focusing on specific areas of the body to increase the range of motion in that area which will then be incorporated into the postures.

We can either perform a general warm up stretch of the entire body in preparation for our practice or focus on one specific area to be ready to work on one particular pose. A sun salutation sequence is an excellent warm up as it includes all the muscle groups and raises the heart rate.

A warm-up before the practice helps in loosening the muscles that are stiff so that you can maneuver in yoga poses gracefully and effectively. Additionally, stiffness results in the injury of the muscles and joints.

We warm up before we stretch or start a class to ensure we can get deeper in a stretch and this makes us more flexible.

What muscles are used during the sun-salutations and what happens during the sequence? (up to 5,000 characters) *

What muscles are used during the sun-salutations and what happens during the sequence? *

All the muscle groups are used during the sequence of postures in the Sun Salutation, but it particularly stretches the hamstrings and opens the muscles of the shoulders and chest, whilst also relieving tension on the spine. The sequence alternately contracts and relaxes different groups of muscles to improve blood flow to the vital organs and increases heat in the body which results in sweating away toxins. The lungs, digestive system, the muscles and joints all benefit from this sequence. The increased blood flow to muscles makes the tendons and ligaments more pliable making the Sun Salutation an excellent warm up sequence and if we combine the movements with the breath it can become a moving meditation to find a calmness of mind.

Sun salutations uses the upper bodies muscles when performed. This helps strengthen the upper body. During the flow one should keep the knees bent to allow the hamstrings to rest and focus then given to working the upper body. It is a yoga flow of asanas in flow like sequence which helps to cool the body down. Sun Salutations should be performed at the end of a class as part of the relaxation to help calm the mind ready for savasana.

Sun Salutations can be best described at a series of poses from yoga put together into a fast paced flow like sequence. Working the muscles over all in the whole body, the flow is put together of any 6 postures you wish.

Giving the lower body in particular the hamstrings a stretch. The 10 asanas in the sun saluations will help to calm the mind whilst also warming up the body to release any toxins. The flow of Sun Salutations can be done as a warm up at the start of a yoga session to help get blood flow to the vital organs. Lungs and the digestive system benefit hugely from a round of sun salutations which involves one complete round after both sides of the body have been stretched. Adding breath in with the movement of each asana can help you reach meditation. .

What are the main points of the standing postures? (up to 5,000 characters) *

What are the main points of the standing postures? *

Standing poses are generally held for shorter times than other poses, and tend to be more energetically uplifting and opening

Standing yoga postures require both strength and flexibility, and categorize most of the advanced asanas.

Standing poses have tremendous benefits for strengthening and stretching all group muscles in the legs, particularly the thighs, hamstrings, gluts, calves and ankles. These muscles are some of the largest muscles in the body, which contributes to burning of stubborn fat and toning

Standing postures help us with balance and our core stability, as a beginner in yoga, gaining balance can be tricky, starting with the most simple standing poses and working your muscles in to these will allow muscles to adapt and strengthen.

Choose a standing posture, explain in detail how to complete it, what are the benefits and cautions and what happens to the muscles? (up to 5,000 characters) *

In the seated pose Agnistambhasana (Fire Log Pose) the following applies. *

Benefits include stretching the hips and thighs, and relieving sciatic pain.

The crown of the head should be as close to the floor as possible.

The knees and ankles should be stacked above each other.

Hands should be placed on the shoulders.

Choose a hip opening posture, explain in detail how to complete it. What are the benefits and cautions? What happens to the muscles? (up to 5,000 characters) *

What are the benefits of the standing pose Garudasana (Eagle Pose)? *

Improves balance and coordination

Opens out the upper back

Improves flexibility in the ankles, calves, shoulders and hips

Reduces insomnia

When moving into Prasarita Padottanasana (Wide-Legged Forward Bend) you should bend from the … (up to 5,000 characters) *

When moving into Prasarita Padottanasana (Wide-Legged Forward Bend) you should bend from the … *

neck

shoulders

hips

knees

Tick the one correct answer. (up to 5,000 characters) *

When moving into Ardha Matsyendrasana (Half Lord of the Fishes Pose) you should begin in which pose? *

Tadasana (mountain pose)

Dandasana (staff pose)

Baddha Konasana (Bound Angle Pose)

Padmasana (Lotus Pose)

Choose a back bending posture. Explain in detail how to complete it. What are the benefits and cautions and what happens to the muscles? (up to 5,000 characters) *

Put the statements in order to describe how to complete Dhanurasana (Bow Pose) *

Drag and Drop the items into the correct order.

Raise the head off the mat as you lift the thighs off the floor and push the feet as close to the ceiling as possible

Inhale to prepare and as you exhale engage the navel and push the heels away from the buttocks, this will pull on the arms drawing them back further to open up the chest and shoulder area

Lie facing down with thighs together

Bend both knees to around 90 degrees and then reach each arm backwards to grab each foot keeping the forehead on the floor

Choose an arm balance posture. Explain in detail how to complete it. What are the benefits and cautions? What happens to the muscles? (up to 5,000 characters) *

Which of the following are benefits to the arm balance pose Pincha Mayurasana (Feathered Peacock Pose). *

Strengthens arms and wrists.

Strengthens spine and abdominal muscles.

Helps relive stress.

Aids digestion.

Choose an inversion posture, explain in detail how to complete it. What are the benefits and cautions? What happens to the muscles? (up to 5,000 characters) *

The benefits of inversion poses are… *

Immune system boost.

Sends a fresh supply of oxygenated blood to the brain.

Reduces stress and anxiety.

Helps reduce insomnia

What is Savasana? What happens in it? (up to 5,000 characters) *

What is Savasana? What happens in it? *

Savasana (shah-VAH-sah-nah or shih-VAH-snah) is the final resting pose at the end of almost every yoga practice. Both the body and the mind become still-which is the goal. It brings with it images of calmness, rest and relaxation, of drifting away, and sometimes even napping, as a well-exercised body and relaxed mind settle into the mat at the end of a practice. It gives the musculo-skeletal and nervous systems time to integrate the practice; time when the fight-flight-or-freeze states that typify the majority of our daily lives take a back seat and the rest-and-digest mechanisms in our parasympathetic nervous systems take the driver’s seat.

Savasana is the relaxation at the start of a yoga class in which we can settle and rest our minds and bodies. Savasana or corpse pose gives us mental clarity and focus ready to start our yoga sessions.

During Savasana we build heat to warm up the bodies muscles. It can bring calmness and focus to the mind in preparation for the yoga session acting as a mediation before hand.

Savasana is a practice of gradually relaxing one body part at a time, one muscle at a time, and one thought at a time. When you do this practice day after day, it conditions the body to release stress and can improve your sense of physical and emotional well-being

Why is it important to teach yoga to children? (up to 5,000 characters) *

Why is it important to teach yoga to children? *

While practicing yoga in childhood one of the beneficial ‘side effects’ is the development of their lungs and proper breathing. Children don’t need to be instructed on how to breathe; they find the proper, natural rhythm while doing the asana. With Yogic breathing the lungs increase their oxygen intake and children tend to keep this capacity through life.

Any physical activity is important for children, most don’t require much attention however it is precisely the attention that makes yoga for children so ideal. This attention within yoga is the focus on calm. Starting children in yoga early in life will increase the chances of adopting a permanent activity over time

Yoga has not only physical components but also mental ones. Young children will start by focusing on the physical aspects but over time and almost in an unconscious manner yoga has a calming and relaxing effect over their minds. Once they become of an age to understand more about meditation, they will find it effortless.

Children will develop confidence through yoga. As a child learns the different positions and when perfecting them over time children learn that there is merit in trying and that perseverance is key to achieving goals.

The circulatory system is stimulated and helps to encourage blood flow around the body purifying the system and encourages healthier cells all in all building their immune systems.

Why do we breathe in Yoga, what is its importance? *

Deep breathing can allow purifying and cleansing of the body and mind as well as improving concentration, instilling endurance and helping us feel calm and centred. Circulation is increased, hormones are balanced, organs are regenerated, and the nervous system pacified. In yoga breathing allows our body and mind to see the links between breathing and movement, making breathing just as important as the poses. As implied by the literal translation of Pranayama, ‘life force extension’, yoga followers believe that it rejuvenates the body and actually extends life.

Breathing deeply in yoga can actually help you avoid injury. Deep breathing can also allow us to experience our true essence. The flow that the steady in and out action of breathing creates stimulates a transformation in the body and mind, purifying and cleansing them so that our true essence shines forth.

Conscious breathing is what creates the deep mind-body connection that makes yoga so beneficial for calming the mind and understanding oneself. Controlled, conscious breathing can decrease anxiety, help to manage pain and discomfort, aid in the balancing of unpleasant thoughts and emotions, and even help fight inflammation that can lead to disease.

Why do we breathe in Yoga, what is its importance? *

In yoga breathing allows our body and mind to see the links between breathing and movement, making breathing just as important as the poses. As implied by the literal translation of Pranayama, ‘life force extension’, yoga followers believe that it rejuvenates the body and actually extends life.

Explain and give examples of how you would teach a more traditional element of yoga in sessions? (up to 5,000 characters) *

Explain and give examples of how you would teach a more traditional element of yoga in sessions? *

Incorporating traditional elements such as niyamas into every class to allow the children to become more familiar with the concept, and allow them to explore ideas and thoughts regularly.

Using a song along with a Sun Salutation. This will help to engage the children, and particularly for younger children help to remember the poses.

Props such as scarves and pom poms can be used with pranaymas, introducing a fun element, making the session more engaging, and facilitating the visualisation of the breath.

Use themes within classes and link to meditation. Giving lots of descriptive ideas that children can easily relate to.

What benefits can be taken from partner yoga? *

A benefit of adding in partner work to yoga classes is that it can be suited to all ages groups, whether it be school aged children working with one another or a mother and baby, yoga is very inclusive, it is for all children regardless of their physical capabilities, background or age.

Partner work requires the use of communication skills, to talk and listen to each other and help perfect one another in their pose. This enhances working with others and as part of a team whilst building communication skills.

Partner work needs children to be very flexible.

The building of trust between peers, for example asking to go back to back in to chair pose, requires the trust of both parties. This is character building and helps build relationships in life.

What benefits can be taken from partner yoga? *

Partner work needs children to be very flexible.

The building of trust between peers, for example asking to go back to back in to chair pose, requires the trust of both parties. This is character building and helps build relationships in life.

Why is relaxation so important in yoga to children? *

Yoga teaches children that relaxation is not only allowed; it is encouraged. Relaxing is not easy and learning to relax takes practice. Yoga provides space for the mind to slow down and settle.

Relaxation exercises help children to manage their reactions to stress, anxiety and worry. Relaxation exercises are a good distraction from worrying thoughts and reduce tension in the body. In yoga relaxation these can include controlled breathing, muscle relaxation and guided imagery.

A relaxed child is able to think more constructively and positively. They have the space to step back to reflect on issues and their behaviour can also improve from this.

Relaxation can lower the heart rate and help children to manage their reactions to stress, anxiety and worry.

Why is relaxation so important in yoga to children? *

Yoga teaches children that relaxation is not only allowed; it is encouraged. Relaxing is not easy and learning to relax takes practice. Yoga provides space for the mind to slow down and settle.

A relaxed child is able to think more constructively and positively. They have the space to step back to reflect on issues and their behaviour can also improve from this.

Relaxation can lower the heart rate and help children to manage their reactions to stress, anxiety and worry.

How can children apply what they learn in yoga into their everyday lives, think of the challenges they would face. (up to 5,000 characters) *

Yoga can help a child face everyday challenges in their lives by…. *

Breathing exercises can energise children or encourage relaxation, depending on what you teach. Different games and techniques help kids connect to how their bodies feel as a result of deep breathing. Focus increases, as does their breathing and lung capacity. Stress is naturally reduced and healthy hormones are released.

Yoga is for building strength. We can incorporate this by talking about the different muscles used in poses and incorporating games and sequences will help build strength as well as body awareness and coordination. Bodies that are strong digest food better, maintain a healthy weight and can support the stress of carrying heavy loads, like a backpack. Bodies will also breathe better, work more efficiently and protect the more fragile joints.

Balancing poses teach children that with increased focus, you can increase attention naturally, even with children who struggle with different attention challenges. Poses and games focused on balancing skills, develop an intrinsic strength, evoke a meditative feeling, and promote stillness and quieting of the mind. This can help children deal with the stress of living in a chaotic world where constant stimulation is a regular part of life.

Yoga helps create awareness in the body through deep breathing and movement. It gives children a way to express themselves, build a strong connection between what they hear and what they do. Children that have healthy body awareness are more confident and strong, have better posture, breathe better and have a sense of quiet strength.

Yoga is meditative by nature. So whether a child is holding a balancing posture, sitting in meditation or moving through a series of poses, there's going to be a calming, soothing quality. Giving younger children something to do as they rest on their mats will help with their attention.

What are the Sanskrit names for the poses in sun salutations? (up to 5,000 characters) *

Which is the correct order and sanskrit names for the sun salutations? *

Tadasana – Mountain Pose, Hasta Uttanasana – Upward Salute, Uttanasana – Forward Bend, Phalankasana – Plank, Adho Mukha Svanasana – Downward Facing Dog, Phalankasana – Plank, Bhujangasana – Cobra, Adho Mukha Svanasana – Downward Facing Dog, Uttanasana – Forward Bend, Tadasana – Mountain Pose

Tadasana – Mountain Pose, Hasta Uttanasana – Upward Salute, Uttanasana – Forward Bend, Phalankasana – Plank, Bhujangasana – Cobra, Adho Mukha Svanasana – Downward Facing Dog, Uttanasana – Forward Bend, Tadasana – Mountain Pose

Hasta Uttanasana – Upward Salute, Uttanasana – Forward Bend, Phalankasana – Plank, Adho Mukha Svanasana – Downward Facing Dog, Phalankasana – Plank, Bhujangasana – Cobra, Adho Mukha Svanasana – Downward Facing Dog, Uttanasana – Forward Bend

Describe the key pose: Flexion *

Flexion is a movement that decreases the between two surfaces of the body, e.g. bending the or .

E.g. The Malasana (Garland pose)

Describe the key pose: Lateral Flexion *

This is flexion made possible by { between in your move collectively creating the movement of the entire

Describe the key pose: Plantar Flexion *

Plantar flexion is the of the at the

Describe the key pose: Adduction *

Adduction is the movement of a towards the

Describe the key pose: Retractions *

Retractions are the movement of in a motion – moving

Describe the key pose: Extensions *

Extensions involve moving a from being , to being

Describe the key pose: Internal and External Rotation *

Internal rotation is the centre of the body. External is from the centre of the body. They are required in many poses to get into position.

Describe the key pose: Inversion *

The state of being inverted, the of something, for its – turning it

1 lesson plan must be for a class aged 5-7

1 lesson plan must be for a class aged 8-11

Upload both lesson plans here (up to 5,000 characters) *