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24 Cards in this Set
- Front
- Back
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Hundreds (Key Phrases) |
1. Get your circulation going 2. Pump the breath, pump your heart, & blood 3. Deep breath in and deeper breath out, squeeze all the air out |
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Hundreds (Breath) |
INHALE: Mentally count 5 pumps EXHALE: Mentally count another 5 pumps |
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Hundreds (Modifications) |
1. Support neck and shoulders 2. Feet on the mat (knees bent) 3. No arm pumps 4. Deep breathing only (3-4 counts in, 3-4 counts out) 5. Fewer reps |
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Hundreds (Cues) |
1. Abdominals deepen in and up 2. Back of neck long 3. Nose to bellybutton or sternum 4. Tips of shoulder blades on Mat 5. Shoulder blades glide on back 6. Arms are long and strong, legs long and soft 7. Arms pump above the level of the hips 8. Fingers long and together |
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Roll Up (Key Phrases) |
1. Roll through your spine as a wheel rolls 2. Empty the lungs completely, each time your roll up the spine |
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Roll Up (Breath) |
SHORT INHALE: Lift head through arms DEEP EXHALE: As you roll up and forward SHORT INHALE: As you initiate the roll back DEEP EXHALE: As you articulate the spine into the Mat |
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Roll Up (Modifications) |
1. Half Roll Down -legs hip width 2. Roll-up-Arms return up to the ceiling only, feet under strap, knees slightly bent |
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Roll Up (Cues) |
1. Deepen abdominals in and up 2. Peel upper, middle, then lower back off mat, then roll back vertebra by vertebra 3. Maintain c-curve in spine while reaching fingers just to toes, work opposition 4. Maintain legs together with strongly flexed feet throughout, reach with long arms and long legs 5. Hug the midline 6. Shoulder blades stay on back 7. breathe into back ribs while reaching arms overhead 8. Let the head be part of the stretch forward |
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One Leg Circles (Key Phrases) |
1. Deepen into the powerhouse to start, cross over the left, and massage the hip socket |
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One Leg Circles (Breath) |
Natural breath or INHALE-Circle EXHALE: To arrive |
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One Leg Circles (Modifications) |
1. Smaller circles |
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One Leg Circles (Cues) |
1. Abdominals deepen in and up 2. Anchor opposite hip into the Mat 3. Shoulder blades glide on the back 4. Reach long out of opposite leg 5. Actively anchor your "box" into the Mat 6. Hug the midline |
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Rolling Like a Ball (Key Phrases) |
1. Make an imprint with your spine into the Mat on the way down and on the way up 2. Massage your spine 3. Roll rhythmically |
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Rolling Like a Ball (Breath) |
Natural breath or INHALE: Back EXHALE: Up |
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Rolling Like a Ball (Modifications) |
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Rolling Like a Ball (Cues) |
1. Lift abdominals in and up 2. Nose to sternum/bellybutton, keep back of neck long 3. Head between the knees, do not let the head swing back to initiate movement. 4. Try to keep heels against sit nones and maintain c-curve of spine 5. Shoulder blades glide on the back 6. Use breath to facilitate movement 7. Long arches, soft toes 8. Elbows wide |
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Single Leg Stretch (Key Phrases) |
1. Draw strongly in and out of your powerhouse 2. Pull both legs as a bow and arrow completely empty your lungs |
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Single Leg Stretch (Breath) |
EHALE: Firmly pull the leg towards your shoulder INHALE: Change legs EXHALE: Firmly pull the other leg towards your shoulder |
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Single Leg Stretch (Modifications) |
1. Hold on under thighs (in case of knee issues) 2. Support your head and shoulders 3. Pulse each leg twice (for stiffer individual) |
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Single Leg Stretch (Cues) |
1. Abdominals deepen in and up 2. Use exhalation to deepen abdominals into movement 3. Shoulder blades glide on the back 4. Tips of blades remain on Mat 5. Keep elbows open, wide, and lifted 6. Bend one knee to shoulder 7. Extend other leg along midline 8. Back of neck long, nose to sternum, bellybutton 9. Work with opposition of movement throughout |
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Double Leg Stretch (Key Phrases) |
1. Squeeze all the air out of your lungs 2. Extend yourself as long as you can, hug as tight as you can |
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Double Leg Stretch (Breath) |
INHALE: Extend/reach away EXHALE: Draw in |
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Double Leg Stretch (Modifications) |
1. Head and shoulders supported, leave out arm movement 2. Teach in 2 parts: first, hold legs at tabletop and ONLY work breath and arms with head up; second, coordinate with leg action |
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Double Leg Stretch (Cues) |
1. Abdominals deepen in and up 2. Shoulder blades glide on the back 3. Tips of shoulder blades on Mat 4. Keep elbows open, wide, and lifted 5. Arms overhead are by the ear 6. Back of neck long 7. Legs extend and continuously hug midline 8. While knees hug in, tailbone reaches to lengthen spine |
