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106 Cards in this Set
- Front
- Back
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Intro - Welcome to class
Studio Ettiquite
Message to new students |
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Integration
Start on hands and knees |
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Exhale - Child's Pose - |
Balasana
1. Bring your big toes to touch 2. Place your knees out wide near edge of mat 3. Reach your arms forward 4. Sink your hips back and down 5. Place your forehead on your mat |
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Begin to breath -Take a time to clear your head, leave the craziness outside and settle into the present. Breath while in child's pose - Inhale, audible exhale - Inhale, ujjayi breath Feel free to return to child's pose at any time during your practice. |
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Inhale - Raise to table top. |
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Exhale - Downward facing dog
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Adho Mukha Svanasana
1. Curl your toes under 2. Shift your hips back and up 3. Gaze back between your legs 4. Place your hands shoulder width apart with apart with the weight on thumbs and forefingers |
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Inhale shift your gaze forward |
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Exhale - Ragdoll - |
Uttanasana
1. Walk you feet forward behind your hands 2. Rest your Torso on your thighs 3. Relax your head and neck 3. Option to cross you arms, grab opposite elbows, and rock. |
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Exhale - Release hands to the ground and toe heal feet together w/ toes to touch and a sliver between your heals. |
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Inhale - slowly roll up bone by bone to standing |
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Intention
Exhale - Standing at attention - |
Samastihiti
1. Bring your hands to heart center 2. Close your eyes or look down at your hands 3. Press all four corners of your feet into your mat |
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While in Samastihiti 1. breath 2. set intention
Inhale - Exhale to set up for mountain pose |
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Sun A - Suryanamaskar A
Inhale - Mountain Pose - |
Tadasana
1. Arms reach up, fingers to ceiling 2. Pinky fingers turned in 3. Shoulder blades down and back. |
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Exhale - Standing Forward Fold - |
Uttanasana
1. Bring your hands to heart center 2. Hinge forward at your hips 3. Lead with your heart 4. Let your hands fall to your mat. |
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Inhale - Halfway lift - |
Ardha Uttanasana
1. Place your hands on you shins 2. Lengthen your spine so your back and neck are flat 3. Draw your shoulder blades together and down your back. 4. Look straight down at your mat |
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Exhale - High Plank |
1. Plant your hands shoulder width distance apart and stack you shoulders over you wrists 2. Step your feet back and bring them hip width apart 3. Bring your hips in line with your heels and shoulders |
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Take a few breaths in High Plank
Inhale, Exhale, Inhale..... |
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Exhale - Low Plank - |
Chaturanga Dandasana
1. Rock your weight forward so your heels are over your toes 2. bend your elbows up to 90 degrees 3. Maintain your heel, hip, shoulder alignment |
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Inhale - Upward facing dog - |
Urdhva Mukha Svanasana
1. Point your toes to the back of the room 2. Straighten your arms and pull your heart forward. 3. Shoulders away from your ears 4. Keep your thighs off the mat |
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Exhale - Downward facing dog -
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Adho Mukha Svanasana |
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Pause take a seat grab water
Demo three levels of Chaturanga Dandasana
For knee level rock forward to put ankles over toes before lowering your knees
Have students do on starting in forward fold |
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After students go through one sequence and meet in down dog cue breathing
Set up for next Sun A with cue to inhale
Exhale step forward into forward fold. |
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Exhale - Uttanasana - FF Inhale - Ardha Uttanasana - HL Exhale - Uttanasana Inhale - Tadasana - Mtn Exhale - Uttanasana Inhale - Ardha Uttanasana Exhale - Chaturanga Dandasana - H to L Plank continue |
Inhale - Urdhva Mukha Svanasana - UFD Exhale - Adho Mukha Svanasana - DFD
Repeat twice |
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Transition to Sun B from Down Dog
Inhale look forward Exhale step or hop to the top of your mat
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Sun B - Suryanamaskar B |
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Inhale - HL - |
Ardha Uttanasana Cues Not Required (NR) 1. Place your hands on you shins 2. Lengthen your spine so your back and neck are flat 3. Draw your shoulder blades together and down your back. |
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Exhale - FF - |
Uttanasana NR 1. Bring your hands to the mat 2. Hinge from your hips and draw your tailbone up 3. Lengthen your spine, relax your neck, and gaze back. |
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Listen for the change
Inhale - Chair pose - |
Utkatasana
1. Reach your arms up and rotate pinky fingers in (tadasana arms) 2. Draw your hips back and down 3. Begin to shift your weight back into your heels |
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Exhale - FF - |
Uttanasana NR 1. Hands through heart center 2. bend at the waist and lower with a straight spine, leading with your chest 3. lower your hands to the mat |
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Inhale - HL - |
Ardha Uttanasana NR 1. hands 2. straight spine 3. shoulder blades together |
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Exhale - High to low plank - |
chaturanga dandasana NR 1. rock forward 2. lower 3. straight alignment |
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Inhale - upward facing dog |
Urdha Mukha Svanasana NR 1. Point toes to back of room 2. pull your heart forward as you straighten you arms 3. move your shoulders away from your ears |
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exhale - downward facing dog |
Adho Mukha Svanasana NR 1. Flip feet 2. Shift your hips back and up 3. Maintain your hands shoulder width apart with pressure in your thumb and first finger |
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In DFD take a moment to breath
reengage with inhale, exhale |
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Inhale - Extend your right leg high |
1. hips level 2. Toes pointed down |
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Exhale - Low Lunge |
1. Step your right leg through 2. Place you foot between you hands 3. Check your knee is over aligned with your foot |
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Inhale - Warrior II |
Virabhadrasana 1. Spin your back heel down so it is almost parallel to the back of he mat. 2. Lift you chest and square it to the side of the room 3. Reach your arms forward and back 4. Check your knee so it is not in front of your ankle and aligns with your middle toe |
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Exhale - Extended Side Angle |
Utthita Parsvakonasana
1. Maintain your leg placement 2. Keeping a straight spine bring your front elbow to your front thigh 3. Reach you back arm up |
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Inhale - Reverse Warrior |
Parivritta Virabhadrasana
1. Maintain the placement of your feet 2. Lift your chest keeping it open to the side wall 3. Reach your front arm up and back 4. Rest your back hand lightly on the back leg |
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Exhale - High to Low plank |
Chaturanga Dandasana
1. Windmill your arms down to the top of the mat 2. Move your right foot back to align with your left foot 3. Move through high plank to low plank. |
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Inhale - upward facing dog |
Urdha mukha svanasana NR 1. flip over your feet with toes pointed to the back of the room. 2. lift your chest to toward the front of the room as you straighten your arms 3. move your shoulders back away from your ears. |
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Exhale - downward facing dog |
Adho Mukha Svanasana NR 1. Flip your feet so you are on your toes 2. Shift your hips back and up 3. Place your hands shoulder width apart w/ your weight on the thumb and forefinger |
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Repeat this sequence on the left side |
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Repeat the entire sequence Breath to movement
Step to the top of matt CP FF HL H to L Plank UFD |
DFD.................... UFD Rt L .....................High DFD LL .....................Repeat on Left side W II ..................Repeat entire sequence 2x ESA RW H to L Plank |
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At the end of the 3rd Sun B
Inhale look forward Exhale walk through your legs and come down onto your back. |
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Core Strengthening Series
Supta Baddha Konasana sit ups
Followed by knees into chest and rock. |
1. Bring your feet together 2. Open your knees out wide 3. Place your fingers behind your head with your elbows out wide.
Inhale, Exhale raise your chest toward the ceiling Inhale lower Inhale raise up. |
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Bicycle Sit ups
Followed by extend legs long toward the front of the room and arms stretch toward the back.
Then bring knees up, grab behind thigh and rock. ending in seated with your feet on the ground. |
1.Bring your knees back to reverse table top 2.Place your fingers behind your head with elbows wide. 3.Inhale - Extend your left leg long to hover just off the ground. 4.Exhale - Twist your left elbow across your body to your right knee. 5.Inhale back to center |
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Boat Pose |
1. with a straight back begin to lean back to engage your core - This is level 1. 2. Raise your legs so your thighs are parallel to the floor and feet flexed back - level 2 3. Extend your arms out - level 3 4. Level 4 - straighten your legs. Count down from 5 rock to downward facing dog |
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Crescent Lunge Series
Transition from DFD
Inhale - Raise right leg Exhale - Low Lunge - Foot between your hands |
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Inhale - Crescent Lunge
Trans - 1. Exhale hands to heart center 2. Inhale lean forward from the hips. |
1. Maintain the position of your feet, lift your chest up staying square to the front. 2. Lift your arms up to frame your ears and reach your fingers to the ceiling. 3. Keep you front knee over your foot and aligned with your front foot. |
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Exhale - Revolved Crescent Lunge |
Parivrtta Anjaneyasana
1. Maintain your leg placement 2. Bring your left elbow just to the outsider of your Right 3. Check knees to make sure they are parallel. Action to inhale lengthen, exhale twist Option - drop knee
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Inhale - look to the center
Exhale - Runners Lunge |
1. Place your hands shoulder width inside you front foot. 2. Move your front foot out to the side of your mat 3. Keep your knee over or behind your front ankle 4. Press into your hands or lower to your forearms
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Inhale - come back to your palms - Exhale
Inhale - High Plank with feet together
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Inhale - Side Plank |
Vasisthasana
1. Begin to shift your weight into your left hand and press your thumb and forefinger into mat. 2. Roll your heels to the left and stack your feet 3. Reach you right arm up and stack shoulders over wrist, gaze up. Option - Drop Knee |
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Breath Bring your hands to the mat. Go through your chaturanga dandasana or straight to downward facing dog. |
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Inhale - Raise your left leg
Exhale - Low Lunge - foot between your thumbs |
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Inhale - Crescent Lung |
Anjaneyasana
1. front to back foot alignment 2. Knee over akle 3. Relax shoulders. 4. Square hips. |
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Exhale - Revolved Crescent lunge |
Parivrtta Anjaneasana
1. Right elbow to outside of left thigh 2. Straight spine 3. Keep knees even inhale reach, exhale twist. |
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Inhale - look down at the mat
Exhale - Runners lung |
1. Hands inside left foot 2. Toe heel left foot to outer edge of the mat 3. Stay here or lower to forearms. |
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If you lowered, rise back up.
Inhale - High Plank
Exhale - Roll to side plank |
1. Weight through Right hand 2. Heels to the Right and stack feet. 3. Raise you Left hand to align your shoulders and reach up. 4. Gaze through your fingers to ceiling. |
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Lower your hands to your mat Chaturanga Dandasana Upward Facing Dog - Ardhva Mukha Svanasana Downward Facing Dog - Adho Mukha Svanasana |
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Breath, reset your intention Inhale - look to top of mat Exhale - step/hop to the top of your mat FF Inhale HL, Exhale FF Inhale - chair pose - Utkatasana exhale - hands to heart center Inhale - lean forward from the waist. Exhale - Revolved prayer twist |
Parivrtta Utkatasana
1. Left elbow to right knee. 2. Keep your hips low 3. Keep your spin straight 4. look at the alignment of your knees. Action..... |
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Inhale - Gaze down and let your hands fall to the mat Exhale - Hands to Feet (Gorilla Variation)
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Padahastasana
1. Spread your feet hip width apart (2 fists) 2. Slide you hands, palms up, under your feet and bring your toes to wrists 3. Bend your arms and bring your shoulders away from your ears 3. Relax your head and neck |
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Release your hands one hand at a time. Toe heel your feet together Inhale - chair pose Exhale - hands to heart center. Inhale - rock forward Inhale - Prayer Twist with the Right elbow to left thigh. |
Parivrtta Utkatasana 1. things to think about knees, hips low, straight back
lengthen, Twist |
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Inhale - look down at the mat Exhale - FF
Take a break, sit down, grab some water.
We will know talk about Crow. |
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Crow Demo - Bakasana |
1. Begin in DFD 2. Walk your feet towards you hands aligning your knees with the back of your upper arms 3. Begin to bring your gaze forward; 1 to 2 ft in front of your hands 4. At the same time begin to rock your weight forward over your hands; arms bent |
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Crow Pose Demo 2
Now let's try it together. |
5. Try to raise one foot off the ground; lower it 6. Raise the other foot; lower it. 7. Now if it's in your practice or ready to give it a try, lift both legs while you continue to look forward. 8. Try to take 3 to 5 breaths 9. If you fall out try again 10. when you've had enough meet in child's pose |
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Transition to Balancing Inhale - Table Top Exhale - DFD - Adho Svanasana Inhale - look forward Exhale - step or jump your feet to the top of the mat Inhale - Halfway Lift - Urdhva Uttanasana Exhale - Forward Fold - Uttanasana |
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Inhale - Chair Pose - |
Utkatasana |
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Exhale - Eagle Pose on the Right |
Garudasana 1. Remaining in Chair, cross your right arm under your left bringing your palms to touch. 1a. If this is to much place palms on opposite shoulders 2. Cross your right leg over your right 2a. Options to wrap foot behind shin, just cross, or kickstand your crossed leg. 3. Align knees and elbows in center of body |
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unravel your arms and legs
Inhale - Chair Pose |
Utkatasana |
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Exhale - Eagle Pose on the Left |
Garudasana 1. Arms 2. Legs with options 3. Align knees 4. Draw your tailbone down |
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unravel you legs and hands
Inhale mountain pose |
Tadasana |
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Exhale - Dancers Pose |
Natarajasana 1. Lower your right arm to your side with inside of elbow pointing out and palm up. 2. Shift your weight to your left foot, bend your right knee, and grab inside of ankle or arch 3. Bring knees together 4. Push your foot back into your hand while keeping hips square to the front |
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Slowly release your foot to the ground.
Inhale - mountain pose |
Tadasana |
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Exhale - Dancers on the left |
Garudasana 1. Left arm down with inside of elbow facing out. 2. Capture inside of your foot 3. Knees together and begin to push back through your hand. 4. Keep hip centered to the front |
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Slowly release your foot back to the ground
Inhale
Exhale - standing at attention |
Samasthithi |
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Inhale - Tree Pose on the Right |
Vrksanasana 1. ground down through your left foot 2. Place the sole of your right foot onto your shin or upper thigh - no knees 3. Pull your knee back to open your hip. 4. Bring one or both hands to heart center 5. Possibly raise above your head |
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Lower your foot - inhale
Exhale - Samasthithi |
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Inhale tree pose on the left |
Vrksasana 1. Ground down through right 2. Bring sole of foot to shin or upper thigh 3. Knee out and back 4. Hands to heart center |
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Exhale - lower your foot to the ground Inhale - Mountain Pose Exhale - Forward Fold - Uttanasana Inhale - HL - Ardha Uttanasana Exhale - H to L plank - Chaturanga Dandasana Inhale - UFD - Urdhva Mukha Svanasana Exhale - DFD - Adho Mukha Svanasana |
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Triangle Series
Inhale - look forward Exhale - Low Lunge Inhale - W I - Virabhadrasana I |
Virabhadrasana I 1. Narrow your stance slightly and spin your back heel down, point your back foot to top corner of the mat 2. Engage your core and lift your chest up maintain a tadasana upper body and arms 3. Square your hips with the front of the room |
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Exhale - Warrior II |
Virabhadrasana II |
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Inhale - Straighten your front leg |
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Exhale - Triangle Pose |
Trikonasana 1. Shift your pelvis to the back of the room and reach your torso forward 1a. this should tip your hip forward 2. Bring your front hand down and your back hand up 3. Draw your hips inline with your ankle and shoulder and lengthen your spine. |
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Inhale - raise back up Exhale - hands to hips Inhale - lengthen |
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Exhale - Standing Straddle |
Prasarita Padottanasana 1. Bring your feet parallel, pointing to the side wall. 2. With a flat back, hinge at your hips, bend forward, and Draw your tailbone up 3. Bring your hands to the mat or outside your heels |
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Inhale - Half lift Exhale - Bring your arms out Inhale - Raise up Exhale - Warrior II Inhale |
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Exhale - High to low plank - chaturanga dandasana Inhale - Upward Facing Dog - Urdhva Mukha Svanasana Exhale - Downward Facing Dog - Ardo Mukha Svanasana |
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Inhale - Left leg high Exhale - Low Lung Inhale - Warrior I |
Virabhadrasana I |
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Exhale - Warrior II |
Virabhadrasana II |
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Inhale - Straighten your front leg Exhale - Triangle |
Trikonasana 1. Push hips back and tilt them forward. Empty the bowl of water. |
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Inhale - raise back up Exhale - Pivot feet so they point to the side wall and interlace fingers behind your back, palms to touch. Inhale - lengthen Exhale - standing straddle
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Prasarita Padottanasana |
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Inhale - Raise up and release hands Exhale - Warrior II - Virabhadrasana II Inhale Exhale - High to Low Plank Inhale - Up Dog - Urdhva Mukha Svanasana Exhale - Down Dog - Adho Mukha Svanasana |
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Hip Opening
Inhale - Rt Leg High Exhale - Half Pigeon |
Eka Pada Rajakapotasana
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Exhale - Downward Facing Dog Inhale - Lft Leg High Exhale - Half Pigeon on the left |
Eka Pada Rajakapotasana |
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Exhale - Downward Facing Dog Inhale - High Plank Exhale - Slowly lower down to the Mat Inhale - Cobra Pose |
Bhugangasana
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Exhale - Look Right (left ear) Inhale - Floor Bow |
Dhanurasana |
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Exhale - Look Left (right ear) Inhale - Come up to table top Exhale - Camel Pose |
Ustrasana |
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Exhale - Seated Pose on heels Exhale - come forward then cross legs and come to lie on your back Inhale - Bridge Pose |
Setu Bandha Sarvangasana |
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Exhale - Reclined Bound Angle Pose |
Supta Baaddha Konasana |
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Draw knees into your chest and roll to seated Exhale - Seated Forward Fold |
Pashimottanasana |
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Bend your knees and slowly lower onto your back Exhale - Happy Baby Pose |
Ananda Balasana |
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Exhale - Supine Twist |
Jathara Parivartanasana |
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Natural Breathing - Corps Pose |
Savasana |
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Reach your arms overhead Draw your knees to your chest Roll onto your right side Natural Breathing - Fetal Position |
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Come to a comfortable seated position at the front of your mat with your hands at heart center, eyes closed
Inhale - thumbs to forehead center
Exhale - Bow Forward Namaste |
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