Placement QuizWhat brings you to Ashtanga Tech? Personal practice Teacher training Professional development General learningWhat topics interest you most? (Select all that apply) Yoga Postures and Asana Anatomy and the Body Breathing and Meditation Philosophy and History Teaching and Mentorship Adaptation and Special Populations Themes and Creative Sequencing Systems Thinking and Strategy Functional Movement Strength and Conditioning Research and InspirationWhat is the Sanskrit term for a yoga posture? Asana Pranayama Mudra Bandha I'm not sureIn Ashtanga Yoga, what is the correct sequence order? Standing → Seated → Finishing Seated → Standing → Inversions Breathing → Seated → Standing Inversions → Standing → Seated I'm not sureWhat does "vinyasa" mean in the context of Ashtanga practice? A breathing-movement synchronization system A specific standing posture A type of meditation A warm-up routine I'm not sureWhat is the purpose of drishti in asana practice? Focused gazing point to direct attention and energy A breathing technique used during postures A hand position for balance A type of chant recited during practice I'm not sureIn the Ashtanga system, what distinguishes Primary Series from Intermediate Series at a structural level? Primary emphasizes forward bends and hip opening; Intermediate emphasizes backbends and nerve purification Primary has more standing poses; Intermediate has more seated poses Primary is faster-paced; Intermediate is slower Primary is for beginners only; Intermediate is for teachers I'm not sureWhat are the erector spinae? Muscles that run along the spine Ligaments in the knee Tendons in the shoulder Bones in the foot I'm not sureWhich term describes excessive forward curvature of the thoracic spine? Lordosis Kyphosis Scoliosis Stenosis I'm not sureWhat is "sensory motor amnesia"? Loss of awareness of habitual muscle tension A neurological condition affecting memory Inability to feel pain Memory loss from physical injury I'm not sureWhat does PNF stand for in the context of stretching? Proprioceptive Neuromuscular Facilitation Progressive Neural Feedback Peripheral Nerve Function Passive Neuromuscular Flex I'm not sureIn PAILS and RAILS training, what distinguishes the two phases? PAILS contracts into the stretch, RAILS contracts out of it PAILS is passive, RAILS is active PAILS uses props, RAILS does not They target different muscle groups entirely I'm not sureWhat is pranayama? Breath regulation and extension practices A type of yoga posture A meditation chant A diet system I'm not sureWhat is ujjayi breathing? A breath technique with a slight throat constriction creating an audible sound Rapid nostril breathing Holding the breath after exhale Breathing only through the mouth I'm not sureWhat is nadi shodhana? Alternate nostril breathing to balance energy channels A rapid abdominal pumping breath A visualization meditation technique A chanting practice for chakra activation I'm not sureIn yoga philosophy, what are the "nadis"? Energy channels through which prana flows Physical nerve fibers in the spinal cord Muscles surrounding the ribcage Bones in the nasal passage I'm not sureHow does kumbhaka (breath retention) relate to the autonomic nervous system? Retention after inhale tends toward sympathetic activation; after exhale toward parasympathetic All retention activates the sympathetic system equally Retention has no measurable autonomic effect Only exhale retention affects the nervous system I'm not sureWho is traditionally credited as the author of the Yoga Sutras? Patanjali Krishnamacharya Vyasa Shankaracharya I'm not sureWhat does "sthira sukham asanam" describe? Asana should be steady and comfortable Breathing should be slow and even Meditation requires complete stillness The mind must be empty of all thought I'm not sureWhat are the kleshas in Patanjali's system? Five afflictions: ignorance, ego, attachment, aversion, fear of death Five types of breathing exercises Five stages of meditation Five categories of yoga postures I'm not sureWhat is kriya yoga as described in the Yoga Sutras? The yoga of action: tapas, svadhyaya, and ishvara pranidhana A series of physical cleansing techniques A devotional chanting practice An advanced pranayama sequence I'm not sureHow does "abhyasa" relate to "vairagya" in Patanjali's framework? Complementary forces — persistent effort balanced with letting go of outcomes Abhyasa must be completed before vairagya can begin They are opposing concepts from different philosophical schools Vairagya replaces abhyasa at advanced stages I'm not sureWhat is the primary ethical principle guiding a yoga teacher? Ahimsa (non-harm) Satya (truthfulness) Tapas (discipline) Brahmacharya (moderation) I'm not sureWhat does "scope of practice" mean for a yoga teacher? The boundaries of what a teacher is qualified to offer The number of students allowed in a class The physical space needed for teaching The sequence of poses in a lesson plan I'm not sureWhat distinguishes a verbal adjustment from a physical assist? Verbal uses language cues; physical involves touch to guide alignment Verbal is for beginners; physical for advanced students No difference — they are interchangeable terms Verbal corrects breathing; physical corrects posture I'm not sureWhat is "trauma-informed teaching"? Prioritizes choice, consent, and awareness of how trauma lives in the body Teaching only to students who have experienced trauma Avoiding all physical postures and focusing on meditation A specialized certification separate from yoga training I'm not sureHow do power dynamics manifest in Ashtanga's Mysore format? Teacher controls progression through poses, creating dependency if boundaries unclear Power dynamics don't exist because students practice independently The format eliminates hierarchy by having everyone do the same sequence Power only becomes an issue in group-led classes I'm not sureWhat is a "modification" in yoga teaching? An adapted version of a pose for different bodies or conditions A more advanced variation of a standard pose A breathing technique used during difficult poses A way to skip poses in a sequence I'm not sureWhy might a pregnant student avoid deep twists? Deep twists compress the abdomen and restrict blood flow to the uterus Twists are never appropriate during pregnancy at any depth Twists cause dizziness only during pregnancy There is no reason to avoid twists during pregnancy I'm not sureWhat is the key principle when adapting practice for chronic pain? Respect pain signals as information, not obstacles to push through Always reduce intensity by 50% across all movements Focus exclusively on relaxation and avoid all strengthening Same sequence but hold poses for shorter durations I'm not sureHow should a teacher approach a student with hypermobility? Emphasize strength and controlled range rather than pushing deeper Encourage maximum range of motion since the body allows it Treat them the same as any other student Avoid all forward bends and focus on backbends I'm not sureFor disc herniation, what movement needs most caution and why? Loaded spinal flexion — increases disc pressure posteriorly All backbends — extension compresses the disc Standing poses — gravity compresses the spine Inversions — they reverse the disc pressure entirely I'm not sureWhat is a "theme" in yoga class design? A unifying concept connecting elements of a class The specific sequence of poses used The musical playlist selected The physical environment and props setup I'm not sureWhat is "peak pose sequencing"? Progressively preparing the body for a challenging target pose Placing the most difficult pose at the beginning of class Ending every class with the same posture A competition-style approach to yoga I'm not sureHow might the doshas relate to seasonal yoga themes? Different seasons aggravate different doshas, informing practice emphasis Doshas have no relationship to seasons All doshas are balanced equally in every season Doshas only apply to diet, not practice I'm not sureWhat is the purpose of "shadow work" themes in a yoga class? Creating space for acknowledging unconscious patterns and emotions Practicing yoga in dimly lit environments Focusing exclusively on physically demanding poses Eliminating negative thoughts through positive affirmations I'm not sureHow can quantum mechanics concepts serve as yoga themes without oversimplifying? Using observer effect and uncertainty as metaphors for awareness Claiming yoga postures directly influence quantum fields Quantum concepts cannot be applied to yoga at all Teaching actual physics equations during class I'm not sureWhat is "systems thinking"? Understanding how parts interact and influence each other as a whole A method for organizing computer programs A technique for memorizing complex information A business management hierarchy I'm not sureWhat is a feedback loop? A cycle where output becomes input that reinforces or balances the system A method for giving students corrections in class A circular breathing technique A type of survey given after a workshop I'm not sureHow can "emergence" apply to a yoga community? Complex behaviors arise from simple interactions between individual members All community outcomes must be planned top-down Emergence only applies to biological systems It describes when new members join I'm not sureWhat distinguishes "agentic" from traditional teacher-led practice? Practitioner drives development with teacher as guide, not authority No teacher involvement whatsoever Exclusively digital/AI-assisted practice No meaningful difference I'm not sureWhat is "authoritarian drift" risk in Ashtanga lineage models? Centralized authority can normalize control and reduce individual autonomy All lineage models are inherently authoritarian Authoritarian drift only occurs in political systems Lineage models prevent authoritarian drift by design I'm not sureWhat does "functional movement" mean? Movement patterns supporting real-life activities and physical capability Only exercises done in a gym setting Movements specific to competitive sports Any movement that burns calories I'm not sureWhat is the difference between mobility and flexibility? Mobility is active controlled range; flexibility is passive range They are the same thing Flexibility is active; mobility is passive Mobility is joints; flexibility is muscles — no overlap I'm not sureWhy is spinal segmental control important? Each vertebral segment contributes, preventing overload on specific areas The spine should always move as a single rigid unit Segmental control is only relevant for injured people It prevents all spinal flexion during exercise I'm not sureWhat is "CARs" (Controlled Articular Rotations)? Active circular joint movements at end range for joint health A type of cardiovascular exercise Passive stretching with a partner Car-based exercises for travel workouts I'm not sureHow does "irradiation" apply to end-range joint training? Maximal tension sends a safety signal to the nervous system, enabling greater ROM Relaxing all muscles except the target Heat therapy applied before stretching Only applies to upper body joints I'm not sureWhat is progressive overload? Gradually increasing training demands to drive adaptation Doing maximum weight on every exercise Training until complete exhaustion each session Reducing rest periods between sets I'm not sureWhat is the primary purpose of range conditioning? Building strength and control at end ranges of joint motion Increasing maximum muscle size Improving cardiovascular endurance Reducing body fat percentage I'm not sureWhat role does isometric training play in joint conditioning? Builds strength at specific angles without movement, creating neural adaptation Only useful for rehabilitation Exclusively builds muscle size No application to joint health I'm not sureHow do eccentric contractions relate to injury prevention? Trains muscle to absorb force during lengthening, when most injuries occur Causes more injuries than it prevents Identical injury risk to concentric contractions Only concentric training prevents injuries I'm not sureWhy alternate PAILS/RAILS blocks and isometric holds across training cycles? Different stimuli prevent neural accommodation and target different adaptations They should always be done together, never alternated Periodization doesn't apply to flexibility training Alternating is only necessary for competitive athletes I'm not sureWhy is peer-reviewed research important for yoga practitioners? Provides evidence-based understanding beyond tradition and experience Replaces all traditional knowledge Only scientists need to read research Research and yoga practice are unrelated I'm not sureWhat does "evidence-informed practice" mean? Integrating research with clinical experience and practitioner values Only doing what has been proven in randomized controlled trials Ignoring tradition in favor of science Collecting data on every student I'm not sureHow might confirmation bias affect a yoga teacher? Selectively notice studies supporting existing beliefs, dismiss contradictory ones Only affects scientists, not teachers Makes teachers more objective over time No effect on how people read research I'm not sureWhat is the difference between correlation and causation? Correlation shows co-occurrence; causation proves one causes another They mean the same thing Causation is a weaker claim than correlation Yoga research never deals with either concept I'm not sureWhen a study claims "yoga reduces anxiety," what should inform application? Sample size, control group, type of yoga, duration, measurement, generalizability Only whether the journal is well-known The credentials of the lead researcher Whether the study was funded by a yoga organization I'm not sureWhich pose would you like to see improved?Select a pose (optional)PadangusthasanaPadahastasanaUtthita TrikonasanaParivrtta TrikonasanaUtthita ParsvakonasanaParivrtta ParsvakonasanaPrasarita Padottanasana APrasarita Padottanasana BPrasarita Padottanasana CPrasarita Padottanasana DParsvottanasanaUtthita Hasta PadangusthasanaArdha Baddha PadmottanasanaUtkatasanaVirabhadrasana AVirabhadrasana BDandasanaPaschimottanasanaPurvottanasanaTriang Mukhaikapada PaschimottanasanaJanu Sirsasana AJanu Sirsasana BJanu Sirsasana CMarichyasana AMarichyasana BMarichyasana CMarichyasana DNavasanaBhujapidasanaKurmasanaSupta KurmasanaGarbha PindasanaBaddha Konasana ABaddha Konasana BUpavistha Konasana AUpavistha Konasana BSupta KonasanaSupta PadangusthasanaUbhaya PadangusthasanaUrdhva Mukha PaschimottanasanaSetu BandhasanaUrdhva DhanurasanaSalamba SarvangasanaHalasanaKarnapidasanaUrdhva PadmasanaPindasanaMatsyasanaUttana PadasanaSirsasana ASirsasana BYoga Mudra, Padmasana, UtpluthihPasasanaKrounchasanaShalabhasanaBhekasanaDhanurasanaParsva DhanurasanaUstrasanaLaghu VajrasanaKapotasanaSupta VajrasanaBakasanaBharadvajasanaArdha MatsyendrasanaEka Pada SirsasanaDwi Pada SirsasanaYoginidrasanaTittibhasanaPincha MayurasanaKarandavasanaMayurasanaNakrasanaVatayanasanaParighasanaGomukhasanaSupta Urdhva Pada VajrasanaSirsasana SeriesHow deep do you want to go? Quick intro (20-30 lessons) Solid foundation (40-60 lessons) Deep immersion (70-100 lessons)Your NameYour Email Send me the Shala Daily — a short daily lesson on Ashtanga yogaBuild My Learning Path
