The Test

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Welcome to the Warrior Training Test Guide Page. Not all the answers are here however we provide enough information to ensure you're on the right track and to ensure that you can, if you study the information as detailed below, pass this test. We intend to turn you into a clear channel of healing and health with regards to some of societies most common expression of disease - from chronic stress & fatigue to emotional trauma to lower back problems.

This course offers you the tools to embark on your own path not only as a business but as a spiritual journey for your own life. Truly, the only way to pass this test is to live the knowledge you've learned thus far, to share these healing techniques and practice them with friends and family and ultimately to engage the full power this knowledge offers.

Aside from what you see below details, you will also have to treat a case study that I will pose as randomly (e.g. 55 year-old woman with an undiagnosable autoimmune condition in a wheel chair with breathing problems and sciatica).

Practical:

You must be able to teach:

The Spinal Set:

-ball poses marked as bp

savasana

lying down twist

bridge pose

reclining pigeon

bridge again as a counter pose

open book

rocking and rolling to possibly standing to sun sals (if their spine allows it)

table set

flying locust

waving willow

cat and cow

downward puppy

childs, rabbit, childs

rolling up (sitting on then heels)

sitting (x-leg) twist

possible therapy

abdominal exercise for those with severe lower back pain vs mild lower back pain

cow face pose

wind relieving pose (optional)

crocodile twist

savasana

The 7 restorative poses:

lying down straight leg twist

supported bridge pose

standing forward bend

legs up the wall

wide legs fwd sitting fwd bend (straddle) pose

lying down butterfly on pillows (setu baddha konasana w/out the binding)

right-side lying down with pillows & savasana

The Chair Yoga Set (See below for details)

the 3 kinds of Sun Salutations:

-Sun Sal A

-Sun Sal B

-Kneeling Warrior Sun Sal.

The 8 -Stances:

Horse, Bow, Tiger, Mantis, X-Leg, 50/50. Falling Stance, Single leg

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Pranayama: Prana - life force :: Ayama - to elongate

Kapalabhati - skull shining breath - sharp exhales, passive inhales with about 1/2 second between each breath doing

them in groups of 25 - 60, alternating with Nadi Soddhana for daily practice.

please see here for more benefits & contraindications: https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/kapalabhati-pranayama

Nadi Soddhana - alternate nostril breathing - in the right, out the left, in the left out the right

4 kinds: 1:3 - enlightenment/letting go

1:1 - calming mind& body breath

1:1:1 - sharpening mind breath

1:4:2 - emotional cleansing or purification breath - not to be done by people with high levels

of stress or anxiety or those on mental-related conditions medications (bipolar,

depression, schizophrenia etc.)

A Nadi is a place on the body where something happens. Chakras are like giant nadis. The nostrils (ida and pingla) are nadis. The vagus nerve is called the sushumna nadi. Yogis say there are up to 350 000 nadis in the body.

please see here for contraindications: https://www.tummee.com/yoga-poses/nadi-shodhana/contraindications

Bastrika - in the nose and out the nose, a full inhale into the belly and chest then immediately exhaling and repeating

many times without a break between breaths. Usually done from between 5 and 20 breaths (20 is

advanced) - stokes the agni (the internal fire), improves circulation, warms the body and is very good for the

lungs.

please see here for benefits and contraindications: https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/bhastrika-pranayama

Bhramari - OMing with your mouth (lips) closed, teeth open, glottis (muscle at the back of the throat) pushed open. A

low steady audible vibration, feeling it through the chest and hopefully all the way down your center and

into the groin. best done at the end of a practice before meditation (after all breathing techniques)

please see here for benefits and contraindications: https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/bhramari-pranayama

Bahya - Only done after Kapalabhati. leaning forward exhaling all the air out of your body, sitting tall & locking all

three Bandhas, holding the breath fully exhaled (no inahle!). Hold as long as humanly possible - lean back to

inhale - push tongue up and hold 20-30 seconds, lean forward and exhale.

please see here for more benefits and contraindications: https://www.mahipoweryoga.com/bahyakumbhaka/

3 Bandha's

- jalandhara (throat)

- uddiyana (stomach)

-muladhara (groin)

Surya Bedhana - Sun breath/warming breath - in the right nostril, out the left - repeat. Claims to remove all disease.

Chandra Bedhana - Moon Breath/cooling breath - in the left nostril, out the right.

-please see contraindications for nadi Soddhana for surya and chandra bedhana

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Chair Yoga ~ Brief Pose List:

1) sitting (knee's over ankles, shoulders over hips, hands on the legs palms down, sitting tall - shoulders relaxing down from the ears) and breathing equal inhale, equal exhale - calming breath to center and clear the mind & relax the body for 3-5 min.

2) sitting at corner twist

3) seated sun salutation: inhale arms up & open, exhale with open knee's/hips, arms down to the ground, head down -

exhale and roll-up (inhale open chest) slowly - do 3x-5x

4) going here to see the details for this order of exercises: 1) hand clenching, wrist bending, wrist joint rotation, elbow bending (optional arm circles and elbow circles) THEN the same with the feet and legs: https://www.healthandyoga.com/html/yoga/asanas/pawanmuktasana1.aspx

-optional: standing exercise) standing and sitting pose: arms up, legs hips width apart - inhale almost (stay slightly bent and fwd in a chair pose) standing while opening the knee's a little more, exhale almost sitting doing the same. repeat 3x - 5x

5) palms on the counter (or chair) locust (standing)

6) hands on the wall stretch sides/push lower back out stepping back

7) with legs open, feet on the floor, lean fwd and do seated waving willow

8) sit tall - seated cat and cow

transition: fwd bend on the last cat, roll up

9) Sitting on the edge of their seat, legs up, arms open, balance - legs up high - starfish pose

-optional hip circles

10) Abdominal: hold the bottom of the chair - sit tall - inhale legs out and a little high, exhale tucking them in and keeping them up - repeat minimum 4x, holding legs in and high a little longer each time

11) seated twist, side of the body to the chair (not at the corner)

12) final breathing techniques and relaxation (hips back against the chair, lean back)

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Nerve Flossing Techniques ~ 3 main techniques that cover most nerves:

nerve names:

suprascapular: back of shoulder & neck - (shoulder blade) - arm over head movement

musculocutaneous (pain to thumb) - waiters tip and the same for arm straight back

ulnar (baby and ring finger) & medial (more middle) - arm out, head up and down & many more (and hand against wall, facing the wall - fingers down)

radial - waiters tip - hand, fingers down, against the wall (side to the wall)

hips/lower back & legs: femoral nerve and sciatic nerve

-search online for which fingers they go down to - google search: nerve flossing -nerve name-

-or search '-nerve name- nerve flossing technique'

technique details you may not find online:

1) for most arm/neck and shoulder nerves: arm bent, elbow glued to your side at 90 degrees - INHALE arm down turning the palm downwards, the arm coming up behind you, thumb more up now from the hand turning. Simultaneously, head moving down at about 45 degrees to the opposite side/direction. EXHALE arm and head coming back (arm glues to side again when it comes back, bending to 90 degrees) to center at the same time. Works well for most arm/shoulder nerves - keep a straight back

2) for most arm/neck and shoulder nerves: hands turning in while turning the head, palms facing up, elbows slightly forward - keep a straight back

3) Pain between the shoulder blades: Thumb extended in front, turning head together then separate for pain between the shoulder blades - keep a straight back

4) for the scapulae - arm over top movement, head leans over first, then the arm, relaxed and curved, follows. Keep a straight spine - suprascapular nerve - keep a straight back

5) for all arm nerves: both hands rotating side to side with head - gets all arm nerves

When healing the lower back (or any yoga therapy), what 3 keys are we utilising?

1) Stretch the area open (create space)

2) Strengthen (muscular template) the area to it's intended design

3) thus Flossing the nerve/relieving nerve pain

Healing the lower Back positions to stretch & floss:

reclining pigeon for stretching the piriformis

psoas yoga stretching poses (any) -research

sciatic nerve flossing techniques: cat and cow and sciatic nerve flossing as seen here:

https://www.youtube.com/watch?v=zzcncRdkHno

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Basic Ayurveda:

Vata - Gas

Kapha - Mucous

Pita - Acid

Which one do you balance first if you have any problem? Vata - wind can blow the other dosha's out of balance

How do you balance Vata?

Build a digestive fire (agni)

Regular meals, no multi-tasking/running and eating - high quality earthy soupy meals

warm or room temp. drinks, no soda pop or caffeine or chemicals

avoid raw, junk, bitter, spicy, refrigerated or leftover foods

Daily Routines: brush tongue, hot water, poo, self massage with oil, hot shower, lots of rest, sleep by 9:30pm, relaxed afternoons, cover up in cold or windy conditions

Avoid: erratic schedules, cold and dry conditions, marijuana, too much travel or sensory stuimulation

Yoga: slow, dynamic hatha or vinyasa flows

-no hard forceful practice or loud music (especially in the afternoons)

Asanas targeting the hips, pre-meditative series or digestive series like pawanamuktasana

Pranayamas: belly breathing (nose), ujjayi, bhramari, nadi soddhana, agni sara

Meditation: moving meditations (walking in nature, tai chi etc.), short meditation on breath, yoga nidra, do same time same place

What is Agni? the biological fire that powers our metabolism. Agni is low, steady or sharp

What is Ojas? the glue that holds together the mind, body and spirit. the juice of life and the nectar of unconditional love that our body taps into for immunity. Our primal vigor.

What is Prana? Prana is the travelling force that vitalizes and animates the body leaving at death. We get prana through breath and high-quality foods.

Whats a good basic morning process (u don't have to memorize dinacarya but know basic ideas related to it):

wake up, scrape tongue, hot water, washroom (or earlier) - perhaps dry brush, oil, neti pot, gargle, bath or shower (steamy), natural fibers/clothes, asana, pranayama

-know the bold parts above for morning process!

Clouds Around the Heart:

the branches avidya:

1) Asmita: Ego

2) Raga: Attachment

3) Dvesa: Rejection

4) Abhinivesa: Fear

The concept that everything you feel and think is true and real is called:

Satvada

The concept of continual change:

parinamavada

The deep thing within you that always sees clearly is called:

purusa or drastr

The 3 keys to working with the branches:

1) Tapas: to heat or cleanse: asana, pranayama and a strict diet

2) svadhyaya: self study - who are we? what are we? what is our relationship to the world?

-reflect on great text (Bible, Bagavada Gita etc.) then startegic process to inquire within (e.g. flowering tree example)

3) Isvarapranidhana - means love of god but is made practical through quality of your actions (e.g. the monk planting the seed)

Doing this is the yoga of ACTION - yoga is not PASSIVE - this is called Kriya Yoga - working in these 3 distinct areas to reduce the effects of avidya.

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Character Blocks Wheel: You must be able to discuss the connections between the blocks, the allies and the gains

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The Eight Limbs of Yoga: You need only state what the 8 limbs are and tell me their general intentions - however you must know the yamas and niyamas.