Kundalini Kriyas, Asanas, and Pranayama Techniques Flashcards

In Kundalini Yoga, the 'Archer Pose' (Virabhadrasana variation) primarily develops which quality?

Answer: Focus, willpower, and the warrior spirit

Archer Pose builds focus, willpower, and the inner warrior by holding a strong asymmetrical stance with one arm extended like a drawn bow.

Which breath technique uses a 4-part inhale and 4-part exhale, each part a short sniff, known as 'segmented breathing'?

Answer: 4/4 Segmented Breath

4/4 Segmented Breath divides the inhale and exhale into four equal sniff-like segments, balancing and calming the nervous system.

In the kriya 'Nabhi Kriya,' what is the central focus area being activated?

Answer: The navel point

Nabhi Kriya specifically strengthens and awakens the navel point (nabhi), the seat of personal power and digestive fire in Kundalini Yoga.

What distinguishes 'Long Deep Breathing' from Breath of Fire in Kundalini Yoga?

Answer: Long Deep Breathing is slow with full diaphragmatic engagement; Breath of Fire is rapid and rhythmic

Long Deep Breathing is slow, full, and uses the complete respiratory system, while Breath of Fire is rapid, equal, and driven primarily by the navel.

Which Kundalini asana has the practitioner lying on the back, raising both legs to 90 degrees, and is often held for several minutes?

Answer: Leg Lifts / Double Leg Raise

Leg Lifts (double leg raise) involve raising both legs perpendicular to the floor and are commonly used to strengthen the navel center and lower back.

In Kundalini Yoga, 'Spinal Flex' performed in Easy Pose flexes which section of the spine?

Answer: Lumbar and lower thoracic spine

Spinal Flex in Easy Pose rocks the pelvis forward and back, flexing primarily the lumbar and lower thoracic vertebrae to stimulate pranic flow.

What is the recommended duration for the 'Sat Kriya' in a standard Kundalini Yoga practice?

Answer: 3 minutes minimum, ideally 11 minutes

Sat Kriya should be practiced for at least 3 minutes, with 11 minutes being a commonly taught optimal duration in Kundalini Yoga.