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15 Cards in this Set
- Front
- Back
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Integration |
E - Childs - Balasana......Pause........I-Table......E - DFD Ardo Mukha Svanasana......Pause......Inhale Look F.......Exhale - Ragdoll Uttanasa......Pause |
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Intention |
I - look to center.......E - Drop Arms, Bring Toes together..... I - Keeping bend in knees, Slowly roll up bone by bone to standing....... E - Samasthiti.....Pause......Breath and set intention for practice... |
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Sun A |
I - Mountain Tadasana......E-FF Utanasana.....I-HL Ardha Uttanasana.....E.....HP......Inhale..... E-LP........I-UFD Urdhva Mukha Svanasana...E - DFD Ardo Mukha Svanasana....Demo... Begin FF...I-HL..E-H to L...I-UFD..E-DFD...I-Look...E- Step or Hop to top of mat.....I-Mountain... continue for 2x. combine H to L Plank |
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Sun B x 3 |
I-look forward...E-Step or Hop top of mat...I-HL...E-FF...I - Chair Utkatasana...E-FF Uttanasana...I-HL Ardha Uttanasana...E-H to L Chaturanga Dandasana... I-UFD Urdhva Mukha Svanasana...E - DFD...I-Rt Leg High...E-LL...I-WII Virabhadrasana II....E-ESA Utthita Parsvakonasana...I-RW Parivrtta Virabhadrasana II...E - Chaturanga Dandasana...UFD...DFD...I_Lft leg High..E-LL |
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Core |
supta baddha Konasana Sit-ups....Knees to chest and rock ..Bicycle situps..Big Stretch ..Boat pose Navasana...sitting cat cow...end in DFD |
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Crescent Lunge Series (part a) |
I-Rt leg high....E-LL....I-Crescent Lunge Anjane-yasana.....E-Hands to heart....I-Lean.... E-Rev Cresent...I-Look to ft...E-Runners Lunge.... Pause....Inhale raise up.....E-HP....I-Side Pl Vasisthasana....E-H to L....I-UFD....E-DFD... Pause ... I- lft leg high....E-LL...I-CL...E- Hands to hrt...I-Rock fwd... E-RCL ..I-Look D..E-RL ..I-Raise ..E-HP...I-SP...E-H to L...I-UFD...E-DFD.. pause |
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Crescent Lunge Series (part b) |
I-Look forward...E-Step,Hop to top....I-HL...E-FF...I-Chair...E-hands heart...I-lean forward...E-Prayer Parivrtta Utkatasana....I-look down...E-Gorilla pose...Pause...I-CP....E-PT left...I-Look to mat....E-FF....I-HL...E-H to L...I-UFD...E-DFD....sit on your mat for Crow Demo....Try it...when done child's pose |
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Crow Pose Demo |
Start in I-HL.....Place your hands on the mat |
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Balancing Series |
I-table...E-DFD...I-look to top...E-Step, Hop to top.....I-HL.....E-FF....I-CP Utkatasana.....E-Eagle R Garudasana...I-CP....E-Eagle L....I-Mountain....E-DancersR...I-Mountain...E-DancersL....I-Mountain....E-Samasthiti.....I-TreeR....E-release...I-Mountain....E-Samasthiti...I-TreeL....E-release....I-Mountain...E-FF...I-HL....E-H to L.....I-UFD...E-DFD |
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Triangle Series |
I-Rt leg high....E-LL....I-W1 Virabhadrasana 1...E-W2...I-Straighten front leg.....E- Triangle Pose Trikanasana...I-Rise up, turn body to the side....E-Standing Straddle Prasarita Padottanasana....I-HL..E-Arms out...I-WWII...E-H to L...I-UFD...E-DFD...Breath...Repeat on Left with interlaced fingers on Prasarita Padottanasana... end in DFD. |
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Hip |
I-Lift Rt Leg Hi.....E-Half Pigeon Eka Pada Rajakapotasana.....I-lift up.....E...DFD (shake out)...I-Lft Leg High....E-Half Pigeon (lft) Eka Pada Rajakapotasana...I-Lift up...E-DFD (shake out). |
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Spine |
I-rock forward to HP....E-slowly lower to Mat.... I - Cobra Bhujangasana...E-Relax Lft ear...I-Floor Bow Dhanurasana...E-Relax Rt ear....I-Raise up to table top (Stand on knees)....E-Camel Pose Ustrasana....I-come up....E-seated.....roll to your back...I-Bridge Pose Setu Bandha Sarvangasana...E-Supta Baddha Konasana...Draw Knees to chest.... roll up to seated..... |
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Forward Fold |
E-Seated Forward Fold.....I-Rise up....E-Lower to back. |
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Surrender |
I-set up... E-HBP....I-set up....E-Supine Twist to Lft...I-Center....E-Supine to Rt....I-center and squeeze.....E- Savasana |
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Closing |
begin to bring life back into fingers...toes....move wrists...feet.....rock head side to side.....bring one leg then other.....rock to favorite side....fetal....roll up to easy seated.....Hands to heart center.....breath.....hands to third-eye....Highest in me....bow forward.....Namaste. |
