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15 Cards in this Set
- Front
- Back
Wide-leg forward fold (prasarita padottanasana): 30 sec |
Pose: Place hands between feet, head between hands — hands shoulder-width apart. Round back evenly. More doable: place hands under shoulders, straighten arms. Lean forward slightly. Tone thighs, tighten kneecaps, firm hamstrings. Press hands down, forward — feet down, back. Press tailbone down, tone abdomen. When legs are straight and stretching they must be strong. Transition: Stand up. Lift arms parallel to floor. Turn right foot out 90 degrees. Look to right. Close fingers. |
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Triangle, right (trikonasana): 25-30 sec |
Pose: Place right hand on floor outside leg under shoulder. More doable: bend front knee slightly or place hand on block. Look up or down. If front leg is straight, tone thigh, tighten kneecap. Tighten glutes, press tailbone in, tone abdomen. Press feet down, apart. Lift chest, stretch spine. Stretch arms. Create equal weight under feet and bottom hand. Transition: Stand up, and pivot on feet. |
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Triangle, left (trikonasana): 25-30 sec |
Pose: Place left hand on floor outside leg under shoulder. More doable: bend front knee slightly or place hand on block. Look up or down. If front leg is straight, tone thigh, tighten kneecap. Tighten glutes, press tailbone in, tone abdomen. Press feet down, apart. Lift chest, stretch spine. Stretch arms. Create equal weight under feet and bottom hand. Transition: Stand up. Turn feet parallel. Place hands on hips. Shorten stance one or two inches. Turn left foot in 60 degrees, right foot open 90 degrees. Square hips. |
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Revolved triangle, right (parivrtta trikonasana): 30 sec |
Prep: If you know it, go into it. Otherwise, straighten, strengthen legs. Pose: Place left hand on floor outside right foot. More doable: place hand inside foot on floor or block. Twist torso to the right. Lift top arm vertical — close fingers. Line up head, top hand with front foot. Look up or down. Press front foot down; tone thigh, tighten kneecap. Squeeze front hip, back inner thigh together. Press tailbone down. Tone and turn abdomen up. Press feet down and apart. Lift chest, stretch spine. Stretch arms. Stretch away stress. Transition: Look down. Stand up, pivot on feet. |
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Revolved triangle, left (parivrtta trikonasana): 30 sec |
Pose: Place right hand outside or inside foot. Twist torso to the left. Lift top arm vertical — close fingers. Line up head, top hand with front foot. Look up or down. Press front foot down; tone thigh, tighten kneecap. Squeeze front hip, back inner thigh together. Press tailbone down. Tone and turn abdomen up. Press feet down and apart. Lift chest, stretch spine. Stretch arms. Transition: Look down. Stand up. Mountain pose, front of mat. |
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Forward fold knees bent (uttanasana): 25 sec |
Prep: Bend knees slightly. Pose: Place hands on floor outside feet. Straighten arms. If hands are not on floor, bend knees more or use blocks. Round back evenly. Press hands down, forward — feet down, back. Press tailbone down. Tone abdomen. Completely relax neck. Transition: Lunge, step left foot back. |
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Monkey lunge, right (anjaneyasana): 25-30 sec |
Prep: Lower back knee, top of foot to floor. Point back foot, squeeze ankle in. Move hips down, forward. Pose: Lift torso, arms upright—place palms together, cross thumbs. Straighten arms. Look down, straight ahead, or up. Squeeze feet toward each other. Tighten glutes, press tailbone down, tone abdomen. Move ribs back. Lift chest, stretch spine. Stretch arms up, back. Transition: Switch sides via down dog. |
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Monkey lunge, left (anjaneyasana): 25-30 sec |
Prep: Point back foot, squeeze ankle in. Move hips down, forward. Pose: Lift torso, arms upright—place palms together, cross thumbs. Straighten arms. Look down, straight ahead, or up. Squeeze feet toward each other. Tighten glutes, press tailbone down, tone abdomen. Move ribs back. Lift chest, stretch spine. Stretch arms up, back. Transition: Down dog. Step right foot forward between hands, lower back knee to floor. |
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Twisted monkey, right (parivrtta eka pada rajakapotasana 2 prep): 45 sec |
Prep: If you know it go into it. Otherwise, turn front foot out 30 degrees — lineup front knee with front foot. Move left hand forward and out six inches. Twist torso to the right. Lift right arm up. Look up or down. Pose: Stay here or lift back foot—clasp foot with right hand. Pull heel toward hip. Squeeze front foot, back knee toward each other. Move hips down, forward. Tighten glutes, press tailbone down. Tone and turn abdomen up. Lift chest, stretch spine. Twisted monkey is a quad stretch, twist, and back bend. First things first, prioritize the quad stretch. Transition: Down dog. |
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Twisted monkey, left (parivrtta eka pada rajakapotasana 2 prep): 45 sec |
Prep: Step left foot forward between hands, lower back knee to floor. Turn front foot out 30 degrees — line up front knee with front foot. Move right hand forward and out six inches. Twist torso to the left. Lift left arm up. Look up or down. Pose: Stay here or lift back foot — clasp foot with left hand. Pull heel toward hip. Squeeze front foot, back knee toward each other. Move hips down, forward.Tighten glutes, press tailbone down. Tone and turn abdomen up. Lift chest, stretch spine. Transition: Down dog. |
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Pigeon quad stretch, right (eka pada rajakapotasana 1 prep): 25 sec |
Prep: Bring right knee to floor behind right wrist. Lower hips, back leg to floor. Bring front heel to left hip. Line up back leg with long edge of mat. Point back foot, squeeze ankle in. Lift torso upright. Place right hand on floor in front of hips or on front knee. Pose: Stay here or lift back foot — clasp foot with left hand. Pull heel to hip. Lift left shoulder up and in toward spine. Squeeze knees toward each other. Tighten glutes, press tailbone down, tone abdomen. Lift chest, stretch spine. Lift back of skull. Transition: Stay here or come into: |
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Mermaid, right (naginyasana 1): 15 sec |
Mermaid, right (naginyasana 1): 15 sec Prep: Place left elbow crease against inner edge of back foot. Lift right arm over head. Pose: Clasp hands behind back or use a strap to bind. Press foot into elbow, elbow into foot. Lift chest, stretch spine. Lift back of skull. Transition: Come out of mermaid and into Down dog. |
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Pigeon quad stretch, left (eka pada rajakapotasana 1 prep): 25 sec |
Prep: Bring left knee to floor behind left wrist. Lower hips, back leg to floor. Bring front heel to right hip. Line up back leg with long edge of mat. Point back foot, squeeze ankle in. Lift torso upright. Place left hand on floor in front of hips or on front knee. Pose: Stay here or lift back foot — clasp foot with right hand. Pull heel to hip. Lift right shoulder up and in toward spine. Squeeze knees toward each other. Tighten glutes, press tailbone down, tone abdomen. Lift chest, stretch spine. Lift back of skull. Transition: Stay here or come into: |
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Mermaid, left (naginyasana 1): 15 sec |
Mermaid, left (naginyasana 1): 15 sec Prep: Place right elbow crease against inner edge of back foot. Lift left arm over head. Pose: Clasp hands behind back. Press foot into elbow, elbow into foot. Lift chest, stretch spine. Lift back of skull. Transition: Down dog. |
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Eight angle (astangasana): 20-25 sec |
Prep: Bring ankles together, have a seat on heels with toes curled under at back of mat. Place knees together. Place palms together at heart center. Pose: Bring hands, chest, chin, and tip of nose to floor — hips six inches off floor. Squeeze ankles. Squeeze knees. Squeeze shoulders. Tone abdomen. Grip the floor with fingertips. Press hands down. Transition: Walk knees back, lower hips to floor. Lie on back — head facing front of mat. |
