Yhtt 2016 Test 2

Front 1

Powerpose, hands bound

(utkatasana variation)

25-30sec


Back 1

Prep: Interlace fingers behind back, bend elbows. Make a u-shape

with palms;bring shoulders together on back. Keeping shoulders

together on back,straighten arms to, not beyond, capacity.

Pose: Bend knees, bring forehead to knees or chin to shins. Lower thighs toward parallel. Lift arms toward vertical. Round back

evenly. Squeeze knees together, separate ankles. Squeeze

shoulders in. Tone abdomen. Tone biceps,triceps, shoulders. Stretch arms up — shoulders away from head.

Transition: Mountain pose.

Front 2

Crescent triceps, right

(indudalasana)

25-30 sec

Back 2

Prep: Lift arms overhead, clasp left triceps with right hand. Close

fingers of left hand, point palm in. Straighten left arm. Stretch up

straight, strong as an arrow.

Pose: Move hips to left, torso to right. Turn slightly to the left.

Squeeze ankles together. Tone thighs, tighten kneecaps. Tighten

glutes, press tailbone down,tone abdomen. Move ribs back. Stretch

inner edges of feet down. Lift chest,stretch spine. Stretch left arm up, back. Be as sideways as possible—meaning,do not lean forward or back.

Transition: Return to center.

Front 3

Crescent triceps, left

(indudalasana)

25-30 sec

Back 3

Prep: Clasp right triceps with left hand. Close fingers of right hand — point palm in. Straighten right arm. Stretch up straight, strong as an arrow.

Pose: Move hips to right, torso to left. Turn slightly to the right.

Squeeze ankles together. Tone thighs, tighten kneecaps.

Tighten glutes, press tailbone down,tone abdomen. Move ribs back. Stretch inner edges of feet down. Lift chest,stretch spine. Stretch

right arm up, back. Crescent strengthens and stretches the

obliques.

Transition: Return to center. Mountain pose.

Front 4

Power pose head to knee

(utkatasana)

25-30 sec

Back 4

Prep: Lift arms overhead, hands slightly wider than shoulder-width apart.Close fingers—point palms in. Straighten arms.

Pose: Bend knees, bring forehead to knees or chin to shins. Lower hips — thighs parallel to floor. Lift wrists — arms parallel to floor.

Round back evenly. Squeeze knees together, separate ankles. Tone

abdomen. Stretch arms forward, up.

Transition: Mountain pose.

Front 5

Tree, right

(vrksasana)

25-30 sec

Back 5

Prep: Hold right ankle with right hand—arm inside leg. Stay here or place heel at root of thigh. Point toes down, knee out. Foot must

rest above or below knee.

Pose: Place palms together above head; cross thumbs. Straighten arms. Lift chin slightly, look straight ahead. Press foot into thigh,

thigh into foot. Tighten glutes, press tailbone down, tone abdomen.

Move ribs back. Lift chest, stretch spine. Stretch arms up, back.

Transition: Mountain pose.

Front 6

Tree, left

(vrksasana)

25-30 sec

Back 6

Prep: Hold left ankle with left hand—arm inside leg. Stay here or

place heel at root of thigh—foot above knee. Point toes down,

knee out. Foot must rest above or below knee.

Pose: Place palms together above head; cross thumbs. Straighten arms. Lift chin slightly, look straight ahead. Press foot into thigh,

thigh into foot. Tighten glutes, press tailbone down, tone abdomen.

Move ribs back. Lift chest, stretch spine. Stretch arms up, back.

Transition: Come into mountain pose, middle of mat, facing the

long edge of the mat.

Front 7

Warrior 2, right

(virabhadrasana 2)

25-35 sec

Back 7

Prep: Inhale, bend knees. Exhale, take a wide stance — a wide

stance equals ankles under wrists. Point big toes straight ahead.

Turn right foot out 90 degrees. Line up front heel with middle of

back arch. Look to right. Close fingers.

Warrior 2, right (virabhadrasana 2): 25-35 sec

Pose: Bend right knee above heel—shin vertical. Line up front knee with little toe. In the classical form of warrior 2 the front thigh is

parallel to the floor. Press outer edge of back foot down; lift inner

arch. Straighten back leg. Tighten glutes, press tailbone down, tone

abdomen. Move ribs back. Lift chest, stretch spine. Stretch arms.

Lift back of skull. Soften eyes, jaw.

Transition: Straighten front leg. Do a 180-degree turn.

Front 8

Warrior 2, left

(virabhadrasana 2)

25-35- sec

Back 8

Pose: Bend left knee above heel—shin vertical. Line up front knee with little toe. Press outer edge of back foot down; lift inner arch.

Straighten back leg. Tighten glutes, press tailbone down, tone

abdomen. Move ribs back. Lift chest, stretch spine. Stretch arms.

Lift back of skull. Slightly slow down and smooth out your breath.

Transition: Straighten front leg. Turn feet parallel.

Front 9

Warrior 1, right

(virabhadrasana 1)

25-30 sec

Back 9

Prep: Place palms together overhead. Cross thumbs. Straighten

arms. Shorten stance slightly. Turn left foot in 60 degrees,

right foot out 90 degrees. Square hips.

Warrior 1, right (virabhadrasana 1): 25-30 sec

Pose: Bend right knee above heel—shin vertical, front thigh

parallel to the floor. Line up front knee with little toe. To get front

thigh parallel to the floor usually requires a longer/lower stance.

Press back foot down, straighten back leg. Tighten glutes, press

tailbone down, tone abdomen. Move ribs back to minimize back

bend in low back. Lift chest, stretch spine. Stretch arms up, back.

Lift back of skull. Soften eyes, jaw.

Transition: Straighten front leg; pivot on feet.

Front 10

Warrior 1, left

(virabhadrasana 1)

25-30 sec

Back 10

Pose: Bend left knee above heel—shin vertical, front thigh parallel to floor.Line up knee with little toe. Press back foot down, straighten back leg. Tighten glutes, press tailbone down, tone abdomen. Move ribs back to minimize back bend in low back. Lift chest, stretch

spine. Stretch arms up, back. Lift back of skull. Soften trapezius

muscles — muscles between neck and shoulders.

Transition: Straighten front leg, turn feet parallel. Bring arms

parallel to the floor. Widen stance one or two inches. Point big toes

straight ahead.

Front 11

Reverse warrior, right

(viparita virabhadrasana):

20-30 sec

Back 11

Prep: Turn right foot out 90 degrees. Look to right. Close fingers.

Return to warrior 2, right.

Reverse warrior, right (viparita virabhadrasana): 20-30 sec

Pose: Staying as sideways as possible, slide left hand down back

leg. Bring right arm across face. Look up. Move front knee in line

with little toe. Press back foot down, straighten back leg. Tighten

glutes, press tailbone down, tone abdomen. Move ribs back.

Lift chest, stretch spine. Stretch top arm up, back.

Transition: Return to warrior 2, straighten front leg; pivot on feet. Come into warrior 2, other side.

Front 12

Reverse warrior, left

(viparita virabhadrasana)

20-30 sec

Back 12

Pose: Slide right hand down back leg. Bring left arm across face.

Look up.Move front knee out in line with little toe. Press back foot

down, straighten back leg. Tighten glutes, press tailbone down,

tone abdomen. Move ribs back. Lift chest, stretch spine. Stretch top

arm up, back.

Transition: Return to warrior 2, straighten front leg. Turn feet

parallel. Step or jump to middle of mat. Mountain pose back of

mat.

Front 13

Elevated locust, right

25 sec

Back 13

Prep: Close fingers—point palms back. Straighten arms.

Squeeze shoulders together on back.

Elevated locust, right: 25 sec

Pose: Step right foot to middle of mat. Bring torso, back leg

parallel to floor with standing leg straight or slightly bent. If

standing leg is straight: tone thigh,tighten kneecap — kneecap like

fused bone. Point back foot. Straighten back leg.Press tailbone

down, tone abdomen, move ribs back. Lift chest, stretch spine, lift

back of skull. Give your breath room to breathe.

Transition: Mountain pose, back of mat.

Front 14

Elevated locust, left

25 sec

Back 14

Prep: Close fingers—point palms back. Straighten arms. Squeeze

shoulders together on back.

Elevated locust, left: 25 sec

Pose: Step left foot to middle of mat. Bring torso, back leg

parallel to floor with standing leg straight or slightly bent.If standing leg is straight: tone thigh, tighten kneecap—tight kneecaps don’t

wobble or droop. Point back foot. Straighten back leg. Press

tailbone down, tone abdomen, move ribs back. Lift chest, stretch

spine, lift back of skull. Soften eyes, jaw.

Transition: Mountain pose, back of mat.

Front 15

Warrior 3, right

(virabhadrasana 3)

25 sec

Back 15

Prep: Lift arms overhead, hands slightly wider than shoulder-width apart. Close fingers — point palms in. Straighten arms.

Pose: Step right foot to middle of mat. Bring arms, back leg

parallel to floor with standing leg straight or slightly bent. If

standing leg is straight: tone thigh,tighten kneecap. Point back foot. Straighten back leg. Press tailbone down, tone abdomen, move ribs back. Lift chest, stretch spine, lift back of skull. Hold pose not

breath.

Transition: Mountain pose, back of mat. Recover.

Front 16

Warrior 3, left

(virabhadrasana 3)

25 sec

Back 16

Prep: Lift arms overhead, hands slightly wider than shoulder-width apart.Close fingers—point palms in. Straighten arms.

Pose: Step left foot to middle of mat. Bring arms, back leg parallel to floor with standing leg straight or slightly bent. If standing leg is

straight: Tone thigh,tighten kneecap. Point back foot. Straighten

back leg. Press tailbone down, tone abdomen, move ribs back. Lift

chest, stretch spine, lift back of skull.

Transition: Keeping standing foot AS IT IS, come into

mountain pose, middle of mat.

Front 17

Eagle, left

(garudasana)

30 sec

Back 17

Prep: Bend knees slightly. Use hands to help single or

double wrap left leg around right leg—big toe to Achilles tendon.

Single or double wrap left elbow under right elbow. Place back of

hands or palms together; or hold shoulders with hands.

Pose: Lift upper arms parallel to floor. Move head directly above

hips. Squeeze legs together. If shoulders are feeling good, press

palms, elbows together. Move shoulders down—elbows into

abdomen, abdomen into spine. Lift chest, stretch spine. Lift back of skull.

Transition: mountain pose

Front 18

Eagle, right

(garudasana)

30 sec

Back 18

Prep: Bend knees slightly. Use hands to help single or double wrap right leg around left leg—big toe to Achilles tendon. Single or

double wrap right elbow under left elbow. Place back of hands or

palms together; or hold shoulders with hands.

Pose: Lift upper arms parallel to floor. Move head directly above

hips. Squeeze legs together. If shoulders are feeling good, press

palms, elbows together. Move shoulders down — elbows into

abdomen, abdomen into spine. Lift chest, stretch spine. Lift back of skull.

Transition: Mountain pose, middle of mat. Turn to the right. Place hands in front of chest. Bend knees and take a wide stance.

Point big toes straight ahead.