When I read a book I have the habit of highlighting certain passages I find interesting or useful. After I finish the book I’ll type up those passages and put them into a note on my phone. I’ll keep them to comb through every so often so that I remember what that certain book was about. That’s what these are. So if I ever end up lending you a book, these are the sections that I’ve highlighted in that book. Enjoy!
Week 1
Bruce Lee mastered all styles before he then created his own.
Learning comes in layers, once you learn something new, the next layer is unlocked and you can then learn from there
Don’t necessarily be scared of doing the same thing each class, repetition allows others to iterate inside of that.
Yoga was originally meant to be practiced 15 min a day on 1 move. Then everyday you add on a bit more, and learn a new move – similar to what I want to do, kinda like salsa was.
Most times, at the end of practice yogis are more open to themes instead of at the beginning
When adjusting students, touch with purpose. Light weak touches translate as weird, be purposeful and don’t touch just to touch.
Vinyasa = to place in a special way
Generally, moving upward is an inhale, and downward is an exhale
Yamas are how we interact with the world, Niyamas are how we interact with ourselves (Self-love)
Speak the truth, but only if it’s sweet
Don’t steal someone’s time or energy, and don’t waste your own energy
Try to not do a lot sf switching between internal and external rotation of the hips when switching poses. Find a way to come to neutral before rotating the opposite way
We’re always working towards something, there’s never perfection.
Yoga teaching or doing is a withdrawal of the senses
We need to build our yoga practices to keep up strong and healthy
Usually injuries happen when you don’t have enough strength and try to build in to much flexibility
The less you say the better. The less you say to get them to achieve correct poses, the better.
Week 2
Axial skeleton – the spin, skull and rib cage.
Appendicular skeleton – the bones attached or appended to the axial skeleton.
Regular practice of Yoga is beneficial for your bones because healthy stresses are applied in a variety of unusual directions. This strengthens bones, which remodel in response to stress by depositing layers of calcium into the bone matrix.
Synovial Joints deliver nutrients and oxygen to the hyaline cartilage. Any joint movement helps circulate the synovial fluid, which feeds the cartilage. Practicing yoga poses therefore helps keep the cartilage well-nourished.
Many small muscle contractions within the body produce our natural body heat. When we exert ourselves more than normal, the extra muscle contractions lead to a rise in body temperature and eventually to sweating.
When healthy, fascia is flexible and stretches with you. When stressed, it tightens up. Happy fascia is fluid. It’s springy and strong. When we run or walk, happy fascia will return the force we emit right back at us, making us feel lighter and softer.
Prone = lying face down on the stomach.
Supine = laying face up on the back.
The antagonist (opposite muscle that is being contracted) doesn’t always relax. Another function of the antagonist muscles can be to slow down or stop a movement.
Isometric = the muscle doesn’t change length while contracting.
Isotonic = the muscle moves and changes length while contracting.
concentric = overcoming gravity or load
The autonomic nervous system is divided into the sympathetic and parasympathetic nervous sytem, only one of which is activated at any time.
The sympathetic nervous system triggers the stress response.
The parasympathetic nervous system controls the Relaxation Response and the Rest and Digest state.
Pregnant women’s diaphragm is pushed up by 4cm due to the increasing uterus size, which prevents the lungs from expanding to their fullest capacity.
Lungs do not have muscular tissue and therefore, cannot be moved directly at will. The diaphragm is the principal muscle involved in breathing.
On the in-breath, the diaphragm moves down to give the lungs more room to fill up. The abdominal organs are compressed, and the abdomen typically puffs out.
The vagus nerve has been called the “air traffic controller” because it helps, among other things, to regulate major bodily functions, influencing the lungs, heart, stomach and intestines.
80-90% of the nerve fibers in the vagus nerve are dedicated to communicating the state of your viscera up to your brain such as visceral feelings and gut instincts.
Vagal nerve stimulation appears to restore the body’s natural balance. It reduces the over-production of inflammatory proteins that cause chronic inflammation but does not affect healthy immune function.
Vagal tone is a general term for the responsiveness of our braking system. Healthy vagus nerve communication between your gut and your brain helps to slow you down like the brakes on your car.
Key items for a happy life: Positive emotions, Robust social connections, and physical health. These there contribute to a self-sustaining upward spiral.
Mini-flows within the sun salutations help to build a whole new flow.
If you use the same cues every-time, students can get used to it and know what to expect.
Try and use move “your” arms not move “our” arms when cueing.
Traditionally yoga always does the right side first.
Week 3
Keep the physical yoga practice front and center. Most students come for the physical benefits.
If we remain in one pose for an extended amount of time, we lose integration within the body and cause our body weight to collapse into our joints. It is recommended to not hold any pose for longer than 7 breaths, approximately 45-90 seconds on each side of the body.
Why do people do yoga? To reduce stress, increase flexibility, and to be healthier.
After a couple of days/weeks of practice, change comes and people feel better in the practice. More aware, clearer and more welcoming to the process of yoga. It is the teacher’s role to help students get there with clear explanations from the beginning, this means we set realistic expectations.
Think about what I do well
It’s hard to teach when everybody is gassed. If you can teach a peak pose early on and then come back to it, it might be more accpeted.
If you can get 90% of the calss to do what you say, that’s a succes! Rarely will you get everybody for one reason of another, and that’s totally okay.
When feeling burnt out, go back to your core principles of what you’re doing what you’re doing.
Veins return blood back to the heart, arteries take blood away from the heart.
It is not natural for us to just “be” or to stay still. The teacher should not force that into a yoga class. Start with movement and then gradually bring the body and mind down towards stillness.
Do not allow the body to create tension. If there is tension anywhere this can create injuries.
Avoid practicing too many poses on one side before practicing the second side.
Oftentimes when something feels tight or stiff, it’s actually weak. You could benefit from strengthening those muscles.
A common physical benefit of asana is its ability to bring balance to the physical effects of the rest of their lives whether that’s sitting, gardening, tennis or weight lifting.
Allow yourself to find ease and become present, then begin the pranayama.
Sun Salutations establish the pace of the class.
Routing standing postures through sun salutations help students maintain the tempo and breathing coordination that they established in the Salutations phase. It also helps provide students in a mixed-level class different options.
You don’t have to maintain sun salutations throughout class. Doing so facilitates breathing and pace, but is not required.
The goal is not to achieve that one specific peak asana, the goal is the personal transformation and self-discovery/development through working on achieving the peak asana.
One way to setup classes is to pick one set of focal points and stick with them for 3-5 weeks.
It’s an unreasonable long-term strategy to change your sequencing from class to class (or even week to week) for most teachers because it’s simply too much content to develop. Especially if you want the content to be compelling and insightful. It takes most comics and musicians a year to create a new, 60-minute body of work. If you try to do too much too quickly, you’re likely to burn out.
You are more likely to be creative when you have a “problem” to solve and when you have a consistent structure to work with. Students are more likely to turn over when they are not making identifiable progress in their practice. Students are much more likely to make progress when sequences are consistent and progressive.
Teach others out of love, not out of a hidden desire for self-gain.
The more you focus on the practice, the more things evolve.
Do not teach what you do not practice yourself.
Try to avoid using words like “maybe, “if you want to” or “when you’re ready”. Be confident with what you know while remaining humble.
Try to take out all unnecessary words, such as “try to”, “now let’s”, “now we are going to”, “from here”, “sorry”, “please”, and many “ing” words.
We work all day, and when we finally are free, we like to watch our favorite TV series or listen to music, never giving time to just our thoughts.
Frame themes and words of encouragement in universal terms, keeping the focus off yourself and your own path.
As numerous yoga instructors say, props, when used correctly, can open many doors for new poses, flexibility, and strength.
Poses can always be aligned better, so remember not to focus on what’s wrong, but ways to enhance what’s already going well.
Keep coming back to the principle of yoga as a practice of process, not of attainment.
Even if you are teaching other teachers, they come with a beginner’s mind, expecting to follow you. You are the teacher, and you are the leader. So lead.
Try to analyze why you are talking, do you have something to say that is essential for the class? Or are you just talking to hear yourself talk?
There will be times in a class to infuse silence. It can be after a very vigorous sequence, where students have been overstimulated. Allowing them to sit quietly and feel the effects of that practice is a great reward.
Humans like routines and patterns. They form habits quickly and oftentimes do not enjoy disruptions to routine.
Know and remember that others have different ways rates of learning. Try to learn their methods and handle them accordingly.
You are not a therapist, a nutritionist, a doctor, a physical therapist, a chiropractor, or an all-knowing enlightened one. You are a yoga teacher.
Set clear boundaries, do not burden yourself with everyone else’s issues, especially when you are not the expert.
In this room, the only right or wrong is what feels right or wrong for your body. If your body is saying stop, then stop. Don’t force it. You’re the one who lives in your body, and you are the only expert on your body.
Child’s pose is for the advanced mind, the mind who listens to the body and respects when it says, “I need rest”.
One of the main reasons anyone does Yoga is to escape time. Your students don’t need to know that you are running out of time.
Week 4
Pranayama can be as simple as bringing awareness to the breath. It doesn’t always have to be a full activity.
When adjusting, try not to grab on to a joint and pull, but instead muscles.
Cool down section should really be thought of as counter poses if you need them.
Cues really should come from what you see in your students.
Make sure to be commanding, less “maybe” and “if you wanna”.
It’s very fun to move together and as a yoga teacher you have to find out how to set and keep the pace while allowing everybody to breathe at their own pace.
When trying to go from one pose to another, act it out and see if you run into any other poses along the way.
After creating the main flow, look for mini-flows inside of the main flow like star-goddess or warrior 2-fly. They help spice things up a little bit.
Props: Sandbags, Eye pillows for savasana, Bolsters, Wheel, Wedge
For pregnant students: Open the hips more on forward folding poses. Only do twists that are open twists, forward folds with wide legs.
Pranayama is typically translated as breathing practices or breath work but is better understood as the expansion or prana, which is energy or life force.
When prana is high, we instinctively use the breath to calm the prana. When prana is low we can use the breath to bring our prana into a more balanced and even state or to raise our energy levels.
Candlelight meditation – use a candle to focus the gaze on. The flame of the candle is constantly dancing and moving.
Rainbow Breath – Inhale as you raise your hands above your shoulders. Exhale and lower hand to should level and imagine drawing the first color of a rainbow with the movement of hands and arms. Repeat for all seven colors of the rainbow.
Week 5
Say as much as needed, as little as possible.
If elbows are always flaring out, maybe try and point the index fingers forward instead of the middle fingers.
Asanas
Mountain (Tadasana)
- Used to open and lengthen the spine
- For building a strong base, root chakra
- Anatomical Focus
- Spine, core, quadriceps, feet, ankles
- Cues
- Stand at the top of your mat
- Step or float to the top of your mat
- Verbal Adjustments
- Ground down through the feet
- Relax the shoulders
- Modifiers
- Harder: Closing your eyes, put a block between your legs (human pez dispenser)
- Easier: Sitting in a chair
- Counter Pose
- Child’s Pose
Extended Mountain Pose (Urdhva Hastasana)
- Stretches side body, shoulders, spine
- Opens heart chakra, boosts energy and balance
- A uplifting pose, promotes length and strength
- Draw pinks in and arms up
- Extend and pull the spine long, but don’t necessarily drop the head back
- Anatomical Focus:
- Spine, shoulders, core, side body
- Cues
- Stand tall, feet together or hip-width apart
- Lift arms overhead, palms facing each other or touching
- Lengthen spine, gaze forward or slightly up
- Verbal Adjustments
- Reach up through fingertips, lengthen sides
- Ground through feet, engage core
- Relax shoulders away from ears
- Modifiers
- Harder: Close eyes, interlace fingers overhead, arms a bit wider, interlace thae hands, then side bend
- Easier: Arms shoulder-width apart, slight bend in knees
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes spine, stretches hamstrings
Forward Fold (Uttanasana)
- Lengthens hamstrings, calves, spine
- Calms mind, stimulates root chakra
- Anatomical Focus
- Hamstrings, calves, spine, lower back
- Cues
- Hinge at hips, fold forward
- Bring head toward floor, hands to mat
- Bend from the knees
- Elongate the spine
- Verbal Adjustments
- Soften knees if tight
- Draw navel to spine
- Long neutral spine, then bend down
- Modifiers
- Harder: Palms flat on mat, straighten legs
- Easier: Bend knees, hands on blocks
- Counter Pose
- Cobra
Half Lift (Ardha Uttanasana)
- Strengthens back, improves posture
- Engages core, aligns spine
- Elbow creases shoudl be facing forward, then bend straight back
- Anatomical Focus
- Back muscles, core, spine
- Cues
- From Forward Fold, lift torso halfway
- Hands on shins or thighs
- Verbal Adjustments
- Lengthen spine, gaze forward
- Engage core, keep neck neutral
- Modifiers
- Harder: Hands on floor, extend spine further
- Easier: Hands on blocks, slight lift
- Counter Pose
- Cat Pose
Chaturanga (Chaturanga Dandasana)
- Builds upper body, core strength
- Stabilizes shoulders, aligns spine
- Anatomical Focus
- Shoulders, triceps, core, chest
- Cues
- From plank, lower halfway, elbows at 90 degrees
- Keep body in straight line
- Verbal Adjustments
- Hug elbows to ribs
- Engage core, avoid sagging hips
- Modifiers
- Harder: Hold longer, lift one leg
- Easier: Drop knees to mat
- Counter Pose
- Thread the needle
Upward Facing Dog (Urdhva Mukha Svanasana)
- Opens chest, strengthens arms
- Stimulates heart chakra, improves posture
- Toes should be facing downward, and stright back, not rolled inward
- Anatomical Focus
- Chest, shoulders, arms, spine, hip flexors
- Cues
- From Chaturanga, roll over toes, lift chest
- Press into palms, thighs off mat
- Verbal Adjustments
- Draw shoulders back, open chest
- Keep legs engaged, tops of feet press down
- Modifiers
- Harder: Lift thighs higher, extend arms fully
- Easier: Keep thighs on mat (Cobra pose)
- Counter Pose
- Downward Facing Dog
Downward Facing Dog (Adho Mukha Svanasana)
- Stretches hamstrings, calves, shoulders
- Builds strength, calms mind
- Yogis usually don’t respon well the the “bend your knees” cue here. See if I can fix that.
- Downward dog is a breathing place, not really a stretching place
- Anatomical Focus
- Hamstrings, calves, shoulders, arms, spine
- Cues
- Curl toes under, lift hips up, head back
- From all fours, lift hips up and back
- Form an inverted V-shape
- Verbal Adjustments
- Press heels toward mat
- Spread fingers, relax head
- Lift up and ground down
- Pedal it out
- Modifiers
- Harder: Lift one leg high, keep hips square, dolphin dog (forearms down)
- Easier: Bend knees, use blocks under hands
- Counter Pose
- Child’s Pose
Chair Pose (Utkatasana)
- Strengthens thighs, glutes, core
- Stimulates root and sacral chakras
- Adjustments – become the chari, push down on their hips to sit on your lap,
- Anatomical Focus
- Quadriceps, glutes, core, spine, shoulders
- Cues
- Stand with feet together, bend knees
- Lift arms overhead, sit hips back
- Weight on the heels more, but toes should not be up the whole time
- Verbal Adjustments
- Sink hips lower, keep knees aligned
- Draw shoulders down, lengthen spine
- Modifiers
- Harder: Hold arms forward, deepen squat
- Easier: Feet hip-width apart, hands on hips
- Quadriceps, glutes, core, spine, shoulders
- Counter Pose
- Forward Fold – Relaxes legs, lengthens spine
Warrior I (Virabhadrasana I)
- It’s less about the heel position (like being in-line) and more about the hips pointing forward
- Can actually have back foot at 90°, most are 45° though
- Make sure hip points are pointing forward
- About a 90° bend in the front leg
- Strengthens legs, core, shoulders
- Opens hips, chest; energizes root and heart chakras
- A grounding pose, builds focus and stability
- Adjustments – step right next to back foot, have them push back against it
- Anatomical Focus:
- Quadriceps, hamstrings, hip flexors, core, shoulders, chest
- Cues
- Step one foot back, bend front knee to 90 degrees
- Square hips forward, lift arms overhead
- Back foot at 45 degrees, press firmly into mat
- Most likely cueing from down dog or cresecent lunge
- Verbal Adjustments
- Sink deeper into front knee, keep it over ankle
- Draw shoulders down, lift chest toward sky
- Press outer edge of back foot down, engage core
- Modifiers
- Harder: Deepen lunge, reach arms back slightly
- Easier: Shorten stance, hands on hips or blocks
- Counter Pose
- Forward Fold
Warrior II (Virabhadrasana II)
- Strengthens legs, core; opens hips, chest
- Energizes root, sacral chakras; builds focus, endurance
- A steady pose, fosters strength and openness
- Torso and hips face to the side, gaze and arms are straight forward
- Anatomical Focus:
- Quadriceps, hamstrings, hip adductors, core, shoulders, chest
- Cues
- Step feet wide, front knee bent to 90 degrees
- Arms parallel to floor, gaze over front hand
- Back foot at 90 degrees, hips open to side
- Verbal Adjustments
- Sink deeper into front knee, align over ankle
- Keep shoulders over hips, relax them
- Press into outer edge of back foot
- Modifiers
- Harder: Deepen lunge, hold longer
- Easier: Shorten stance, hands on hips
- Counter Pose
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Crescent Lunge (Anjaneyasana)
- Stretches hip flexors, quads; strengthens legs, core
- Opens chest, heart chakra; boosts balance, energy
- A dynamic pose, builds stability and openness
- Hips are dropping down into that base
- Anatomical Focus:
- Hip flexors, quadriceps, hamstrings, core, chest, shoulders
- Cues
- Step one foot back, bend front knee to 90 degrees
- Lower back knee toward mat, untucked toes
- Lift arms overhead, gaze forward
- Verbal Adjustments
- Sink into front knee, keep it over ankle
- Draw tailbone down, lift chest up
- Engage core, press back foot into mat
- Modifiers
- Harder: Deepen lunge, lift back knee off mat
- Easier: Back knee on mat, hands on front thigh or blocks
- Counter Pose:
- Pyramid Pose
- Half Split
Low Lunge (Anjaneyasana Variation)
- Stretches hip flexors, quads; strengthens legs
- Opens hips, heart chakra; promotes grounding, flexibility
- A gentle pose, fosters openness and balance
- Sink down into the hips and rise up and out of the pelvis
- Anatomical Focus:
- Hip flexors, quadriceps, hamstrings, core, chest
- Cues
- Step one foot back, lower back knee to mat
- Front knee over ankle, hips sink forward
- Hands on front thigh or lift arms overhead
- Verbal Adjustments
- Press hips forward, lengthen spine
- Keep front knee aligned over ankle
- Relax shoulders, lift chest gently
- Modifiers
- Harder: Lift back knee slightly, deepen hip stretch
- Easier: Hands on blocks, back knee fully grounded
- Counter Pose
- Child’s Pose
Extended Side Angle (Utthita Parsvakonasana)
- Stretches hips, groins, side body; strengthens legs, core
- Opens chest, heart chakra; enhances balance, stamina
- Warrior 2 feet with open heart
- A powerful pose, builds strength and flexibility
- Anatomical Focus:
- Quadriceps, hamstrings, obliques, hip flexors, shoulders, chest
- Cues
- From Warrior II, lower front forearm to thigh or hand to floor
- Extend top arm over ear, palm down
- Front knee at 90 degrees, back leg strong
- Verbal Adjustments
- Stack shoulders, open chest to side
- Press into outer edge of back foot
- Lengthen spine, gaze toward top hand
- Modifiers
- Harder: Place hand on floor or block outside front foot
- Easier: Rest forearm on thigh, shorten stance
- Counter Pose
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Triangle (Trikonasana)
- Stretches hamstrings, hips, side body; strengthens legs
- Opens chest, heart chakra; improves balance, alignment
- A grounding pose, promotes stability and stretch
- Same as extended side angle but more focused on the hip stacking
- Root down the sacrum on the back leg, wrap around the arm with your arm, pull them open and back towards you, and then let them go
- Placing hadn on inside of foot restricts your ability to open the heart up fully
- Anatomical Focus:
- Hamstrings, hip adductors, obliques, core, shoulders, chest
- Cues
- Step feet wide, front foot forward, back foot at 45 degrees
- Hinge at hip, lower hand to shin, block, or floor
- Extend top arm up, gaze toward top hand
- Verbal Adjustments
- Lengthen both sides of torso evenly
- Press into feet, engage legs
- Open chest, stack shoulders
- Modifiers
- Harder: Hand to floor, deepen hip hinge
- Easier: Hand on block or thigh, shorten stance
- Counter Pose
- Forward Fold
Wide-Legged Forward Fold A (Prasarita Padottanasana A)
- Stretches hamstrings, inner thighs, back
- Calms mind, stimulates root chakra
- A grounding pose, promotes flexibility and release
- Anatomical Focus:
- Hamstrings, adductors, lower back, spine
- Cues
- (From warrior 2) Straighten front leg, point toes forward or in
- Hands move to waist, inhale
- Exhale hands come down, should be on the same plane as the arches of your feet
- Inhale half lift
- Exhale bends arms like chatturnaga. Hands towards neck, draw lower belly in
- Engage your quads (Cause nobody does)
- Blocks underneath the hands
- Legs should be straight
- Step feet wide, toes slightly in
- Hinge at hips, hands to floor under shoulders
- Head toward floor, crown facing down
- Verbal Adjustments
- Soften knees if tight, lengthen spine
- Press into outer edges of feet
- Draw shoulders away from ears
- Modifiers
- Harder: Place hands further back, deepen fold, take legs in more
- Easier: Hands on blocks, bend knees slightly, spread legs out more
- Counter Pose:
- Standing Half Moon (Ardha Chandrasana) – Opens hips, stretches sides
Wide-Legged Forward Fold B (Prasarita Padottanasana B)
- Stretches hamstrings, inner thighs, shoulders
- Grounds energy, calms mind, root chakra focus
- A deep fold, enhances flexibility and balance
- Anatomical Focus:
- Hamstrings, adductors, shoulders, spine
- Cues
- Bring hands to waist, grab them, squeeze the shoulder blades together to stretch across the chest
- If elbows are out or rounding, squeeze them in
- inhale to come up, exhale to fold, inhale to come back up
- From A, place hands on hips
- Hinge at hips, bring crown toward floor
- Keep arms active, elbows pointing back
- Verbal Adjustments
- Engage core, lengthen through spine
- Press feet firmly, distribute weight evenly
- Relax neck, let head hang
- Modifiers
- Harder: Deepen fold, bring head closer to floor
- Easier: Bend knees, hands on blocks or thighs
- Counter Pose:
- Standing Half Moon (Ardha Chandrasana) – Opens hips, stretches sides
Wide-Legged Forward Fold C (Prasarita Padottanasana C)
- Stretches hamstrings, shoulders, upper back
- Opens chest, calms mind, stimulates root chakra
- A dynamic fold, builds flexibility and shoulder release
- Anatomical Focus:
- Hamstrings, adductors, shoulders, upper back, spine
- Cues
- inhale arms out, exhale interlace and open, inhale before fold, exhale fold, inhale to come back up
- From A, interlace hands behind back
- Hinge at hips, arms lift toward head or floor
- Crown moves toward floor, chest open
- Verbal Adjustments
- Soften knees to ease hips, lengthen spine
- Draw shoulder blades together, relax neck
- Press into feet, keep legs engaged
- Modifiers
- Harder: Straighten arms, deepen fold
- Easier: Use strap for hands, bend knees
- Counter Pose:
- Standing Half Moon (Ardha Chandrasana) – Opens hips, stretches sides
Wide-Legged Forward Fold D (Prasarita Padottanasana D)
- Exhale hands come down the legs, grab where you can OR exhale grab big toes, inhale core in quads on and head lifted, exhale into fold, inhale half lift, exhale back to the waist, then inhale to come back up
- A, B, C, D should give some room for extra breaths, also it’s important to come back up slowly so as not to get light headed.
- Stretches hamstrings, inner thighs, calves
- Grounds body, stimulates root chakra, calms mind
- A strong fold, enhances leg strength and flexibility
- Anatomical Focus:
- Hamstrings, adductors, calves, spine
- Cues
- From A, grab big toes with peace fingers
- Hinge at hips, pull crown toward floor
- Elbows bend outward, chest open
- Verbal Adjustments
- Engage thighs, press into feet
- Lengthen spine, relax head and neck
- Soften knees if hamstrings are tight
- Modifiers
- Harder: Deepen fold, straighten legs fully
- Easier: Hands on blocks, slight knee bend
- Counter Pose:
- Standing Half Moon (Ardha Chandrasana) – Opens hips, stretches sides
Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)
- Stretches hamstrings, inner thighs; strengthens legs, core
- Improves balance, focus; stimulates root, sacral chakras
- A dynamic pose, builds stability and flexibility
- Leaning back does not help you. Shoulders should be over hips
- Anatomical Focus:
- Hamstrings, adductors, quadriceps, core, hip flexors
- Cues
- Bring left hand to hip, reach out grab toe, inhale, exhale forward fold, inhale come up, inhale come up and out to the side, inhale bring it back, exhale release the arm, keep the leg out, exhale bring it down
- Stand tall, lift one leg, grab big toe with peace fingers
- Extend leg forward, keep spine straight
- Opposite hand on hip, gaze forward
- Verbal Adjustments
- Engage standing leg, avoid locking knee
- Lengthen spine, draw shoulders down
- Soften grip, extend leg with control
- Modifiers
- Harder: Extend leg higher, open to side
- Easier: Hug the right knee in with arm but don’t reach out for the toe, use strap around foot, bend knee slightly
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Fire Log Pose (Agnistambhasana)
- Stretches hips, glutes, outer thighs
- Opens sacral chakra, promotes grounding, calms mind
- A deep hip opener, fosters flexibility and release
- It’s prepping the hips for the lotus posture
- More open knee joint, not pulled super close to body
- Anatomical Focus:
- Hip rotators, glutes, hamstrings, lower back
- Cues
- Starting from steated (dondasana), starting with bending your right knee and bringing the inside of the foot to your thigh. Setup shin as parallel to top of mat as you can . Bringnhands to to other leg, lift it and serve it up to the other leg.
- Sit tall, stack right shin over left, knees over ankles
- Flex feet, align shins parallel to mat front
- Hinge forward slightly, hands on floor or blocks
- Verbal Adjustments
- Lengthen spine, avoid rounding back
- Press sit bones down, engage core
- Ease into hips, breathe deeply
- Modifiers
- Harder: Deepen forward fold, rest chest toward shins
- Easier: Sit on block, reduce shin stack, Just cross legs in front
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes hips, stretches lower back
Lotus Pose (Padmasana)
- Stretches hips, knees, ankles
- Calms mind, opens sacral and crown chakras
- A meditative pose, promotes stillness and focus
- Valuable for meditation
- Start in seated position, support the ankle, push back into the hip, lift the leg up, feed your belly your heel, then dropping the foot into the hip crease. Bring the other leg up to the other side
- Anatomical Focus:
- Hip rotators, knees, ankles, lower back
- Cues
- Sit tall, cross right foot over left thigh, heel near navel
- Cross left foot over right thigh, heel near navel
- Rest hands on knees, palms up or down
- Verbal Adjustments
- Lengthen spine, relax shoulders
- Press sit bones down, engage core
- Ease into hips, avoid forcing knees
- Modifiers
- Harder: Deepen meditation, close eyes
- Easier: Half Lotus (one foot on thigh), use blocks under knees, simply cross legged
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes hips, stretches lower back
Wide Angle Seated Forward Fold A (Upavistha Konasana A)
- Stretches hamstrings, inner thighs, lower back
- Opens sacral chakra, calms mind
- A deep stretch, promotes flexibility and grounding
- Exhale r`each hands for outside of feet, inhale lengthen, spine exhale to the ground
- Could reach side to side when bend over
- Anatomical Focus:
- Hamstrings, adductors, lower back, spine
- Cues
- Sit with legs wide in a V-shape, toes point up
- Hinge at hips, walk hands forward, fold torso down
- Keep spine long, head toward floor or legs
- Verbal Adjustments
- Soften knees if tight, lengthen through spine
- Press sit bones down, engage inner thighs
- Relax shoulders, breathe into stretch
- Modifiers
- Harder: Deepen fold, bring chest closer to floor
- Easier: Use blocks under hands, bend knees slightly, use blocks under knees
- Counter Pose:
- Bound Angle Pose (Baddha Konasana) – Opens hips, relaxes inner thighs
Wide Angle Seated Forward Fold B (Upavistha Konasana B)
- Stretches hamstrings, inner thighs, side body
- Opens sacral chakra, enhances flexibility, calms mind
- A dynamic stretch, builds openness and focus
- Anatomical Focus:
- Hamstrings, adductors, obliques, spine
- Cues
- From A, grab big toes with peace fingers
- Hinge at hips, pull torso forward, elbows out
- Lengthen spine, gaze forward or down
- Verbal Adjustments
- Engage core, keep spine extended
- Press legs into mat, flex feet
- Ease into stretch, avoid rounding back
- Modifiers
- Harder: Deepen fold, bring forehead to floor
- Easier: Use strap around feet, sit on block
- Counter Pose:
- Bound Angle Pose (Baddha Konasana) – Opens hips, relaxes inner thighs
Butterfly Pose (Baddha Konasana)
- Stretches inner thighs, hips, lower back
- Opens sacral chakra, promotes relaxation, calms mind
- Starting from dondasana, slide the heels towards yourself, interlace the fingers around feet. Pressing heels down to the earth and lengthening the spine, hinging from the hips chin and chest lead the way, as you fold eventually the chin will touch the ground. Then release the head and neck can be rounded a bit. Inhale to come all the way back up.
- A gentle hip opener, fosters flexibility and ease
- Anatomical Focus:
- Adductors, hip flexors, lower back, pelvis
- Cues
- Sit tall, bring soles of feet together, knees out
- Hold feet or ankles, lengthen spine
- Gently press knees toward floor
- Verbal Adjustments
- Sit on sit bones, avoid rounding back
- Relax shoulders, engage core lightly
- Ease knees down with breath, don’t force
- Modifiers
- Harder: Fold forward, bring chest toward feet, open up the feet like a book, then fold down, throat lock, then bend down.
- Easier: Sit on block, support knees with blocks, put block under head to support
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes hips, stretches lower back
Seated Forward Fold A (Paschimottanasana A)
- Stretches hamstrings, calves, spine
- Calms mind, stimulates solar plexus chakra
- A deep stretch, promotes flexibility and introspection
- inhale half lift, exhale release coming back to staff pose
- To adjust students tilt the pelvis forward by lifting up and out, never push down, push up and forward
- Anatomical Focus:
- Hamstrings, calves, lower back, spine
- Cues
- Sit with legs extended, feet flexed
- Hinge at hips, reach hands to grab big toes with peace fingers
- Lengthen spine, fold torso toward legs
- Verbal Adjustments
- Soften knees if tight, extend spine
- Pull gently on toes, engage core
- Relax shoulders, keep chest open
- Modifiers
- Harder: Deepen fold, bring forehead to shins
- Easier: Use strap around feet, sit on block, grab your strap, palce strap around balls of foot, not arch to draw to toes back so that you can straighten your legs compeltely and stand up tall. Knees can bend if back is still not straight
- Counter Pose:
- Cobra Pose (Bhujangasana) – Opens chest, extends spine
Seated Forward Fold B (Paschimottanasana B)
- Stretches hamstrings, calves, lower back
- Calms mind, stimulates solar plexus chakra
- A grounding fold, enhances flexibility and focus
- Thumbs in front of the feet and fingers to the bottom of the foot
- Anatomical Focus:
- Hamstrings, calves, lower back, spine
- Cues
- Sit with legs extended, feet flexed
- Hinge at hips, place hands on shins or thighs
- Fold forward, keep spine long, gaze toward feet
- Verbal Adjustments
- Engage core, lengthen through spine
- Soften knees to ease hamstrings
- Relax neck, draw shoulders down
- Modifiers
- Harder: Deepen fold, hands reach beyond feet
- Easier: Bend knees slightly, hands on blocks
- Counter Pose:
- Cobra Pose (Bhujangasana) – Opens chest, extends spine
Seated Forward Fold C (Paschimottanasana C)
- Stretches hamstrings, calves, spine
- Calms mind, stimulates solar plexus chakra
- A deep fold, fosters flexibility and inner calm
- Interlacing the fingers around the feet (Then D position is hands grabbing wrist around the feet)
- Anatomical Focus:
- Hamstrings, calves, lower back, spine
- Cues
- Sit with legs extended, feet flexed
- Hinge at hips, grab outer edges of feet or clasp hands around soles
- Fold forward, elbows out, chest toward legs
- Verbal Adjustments
- Lengthen spine, avoid rounding back
- Engage core, press thighs into mat
- Soften knees if needed, relax shoulders
- Modifiers
- Harder: Deepen fold, bring chest to thighs
- Easier: Use strap around feet, sit on block
- Counter Pose:
- Cobra Pose (Bhujangasana) – Opens chest, extends spine
Cobra Pose (Bhujangasana)
- Stretches chest, shoulders, spine
- Opens heart chakra, energizes body
- A gentle backbend, promotes flexibility and strength
- Arms should be bent all the timex
- Entering from belly, drawing shoulders away from ears. Legs stay on ground, elbows stay bent.
- Sphinx is a good modifier pose
- Anatomical Focus:
- Chest, shoulders, spine, abdominals
- Cues
- Lie prone, palms under shoulders, legs extended
- Press into hands, lift chest, keep legs grounded
- Gaze forward or slightly up
- Verbal Adjustments
- Draw shoulders back, away from ears
- Engage core, lengthen tailbone
- Press tops of feet into mat
- Modifiers
- Harder: Lift hands off mat, deepen backbend
- Easier: Keep elbows bent, lift chest slightly
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes spine, stretches hips
Warrior III (Virabhadrasana III)
- Strengthens legs, core, back
- Improves balance, stimulates root and solar plexus chakras
- A dynamic pose, builds focus and stability
- Should be an internally rotated hips pose do this before and then resist the urage to externally rotate
- Can start from: Mountain
- Hands can be interlaced, try and level off hips
- Asking them to move around the hands while in this position can help distract from being in this position
- Anatomical Focus:
- Quadriceps, hamstrings, glutes, core, back muscles
- Cues
- Shift weight to one foot, hinge at hips
- Extend back leg and arms parallel to floor
- Form a straight line from head to heel
- Verbal Adjustments
- Engage standing leg, keep hips level
- Lengthen spine, reach forward through hands
- Gaze down or forward for balance
- Modifiers
- Harder: Hold arms back, deepen hip hinge, interlace fingers, point forward
- Easier: Hands on blocks or wall, bend standing knee slightly, airplane arms, hands to hearts center
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Eagle Pose (Garudasana)
- Stretches shoulders, hips, upper back
- Improves balance, stimulates root and third eye chakras
- A compact pose, builds focus and flexibility
- Entering from crescent lunge is a good way to transition to this pose
- Foot can be semi-wrapped on the ground and then you can squeeze in towards the midline
- Sitting into a chair then lifting up into extension
- When right leg is on top, right arm is underneath
- Anatomical Focus:
- Shoulders, hips, glutes, upper back, thighs
- Cues
- Stand tall, cross right thigh over left, hook foot behind calf
- Cross left arm over right, bend elbows, wrap forearms
- Sink hips, gaze forward, balance on standing leg
- Verbal Adjustments
- Draw shoulders down, lift elbows slightly
- Engage core, keep hips squared
- Press standing foot into mat for stability
- Modifiers
- Harder: Deepen squat, press arms and legs tighter
- Easier: Rest toes of crossed leg on floor, arms in hug position
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Corpse Pose (Savasana)
- Relaxes entire body, calms nervous system
- Balances all chakras, promotes deep rest
- A restorative pose, fosters surrender and mindfulness
- Anatomical Focus:
- Full body, spine, nervous system
- Cues
- Lie flat on back, legs slightly apart, arms by sides
- Palms face up, close eyes, breathe naturally
- Relax body into mat, release tension
- Verbal Adjustments
- Soften jaw, relax forehead
- Let feet fall naturally, release shoulders
- Sink deeper with each exhale
- Adjustments
- Lift legs up, then pull legs forward, then push down on hips, then go around and push down on shoulders
- Modifiers
- Harder: Extend duration, focus on breath awareness
- Easier: Place bolster under knees, blanket over body
- Counter Pose:
- Seated Forward Fold (Paschimottanasana) – Gently re-engages body
Side Lunge (Skandasana)
- Stretches inner thighs, hamstrings, hips
- Opens sacral chakra, improves balance and flexibility
- A dynamic pose, fosters grounding and openness
- Great for hip opening and repititon
- Could enter through star pose or warrior 2
- Heel should actually be on the ground on the side you’re leaning towards
- Anatomical Focus:
- Adductors, hamstrings, hip flexors, glutes
- Cues
- Step feet wide, bend one knee, shift hips to side
- Keep opposite leg straight, toes pointing up
- Hands on floor or thigh, spine long
- Verbal Adjustments
- Sink hips lower, align knee over ankle
- Lengthen spine, open chest slightly
- Press into both feet for stability
- Modifiers
- Harder: Deepen lunge, lift hands off floor
- Easier: Use blocks under hands, reduce lunge depth
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Goddess Pose (Utkata Konasana)
- Strengthens legs, glutes, core
- Opens hips, stimulates sacral and root chakras
- A powerful pose, builds strength and confidence
- Can lean one shoulder in and go back and forth to bounce around
- Anatomical Focus:
- Quadriceps, glutes, adductors, core, shoulders
- Cues
- Step feet wide, toes turned out 45 degrees
- Bend knees, sink hips to knee level
- Arms in cactus shape or hands on hips
- Verbal Adjustments
- Align knees over ankles, press into outer feet
- Draw tailbone down, lift chest
- Engage core, relax shoulders
- Modifiers
- Harder: Deepen squat, hold arms overhead
- Easier: Reduce squat depth, hands on thighs
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Half Moon Pose (Ardha Chandrasana)
- Stretches hamstrings, hips, side body
- Strengthens legs, core; stimulates sacral chakra
- A balancing pose, promotes focus and openness
- Great place to use adjustments as a yoga teacher – roll hips outward, be the wall for them, placehand under leg and ask them to push down into it, Hand under side body to tell them to engage
- Ideal is front leg straight, hips stacked
- To get out – bend the front knee to lower the body closer to the ground
- Anatomical Focus:
- Hamstrings, hip flexors, obliques, quadriceps, core
- Cues
- From Warrior II, shift weight to front foot
- Lift back leg parallel to floor, hand to floor or block
- Extend top arm up, open chest to side
- Verbal Adjustments
- Stack hips, align lifted leg with spine
- Press into standing foot, engage core
- Gaze down or up for balance
- Modifiers
- Harder: Lift bottom hand off floor, deepen side stretch
- Easier: Use block under hand, bend standing knee slightly
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Boat Pose (Navasana)
- Strengthens core, hip flexors, spine
- Stimulates solar plexus chakra, boosts focus
- A dynamic pose, builds strength and balance
- Do it for 5 breaths, then lift up in-between
- Usually is in warm up or cool down
- Roll back onto sit bones, hands reach out, toes point away, palms face one another
- Anatomical Focus:
- Abdominals, hip flexors, quadriceps, spine
- Cues
- Sit with knees bent, feet flat on mat
- Lift feet, balance on sit bones, extend legs
- Arms parallel to floor, chest lifted
- Verbal Adjustments
- Engage core, keep spine straight
- Draw shoulders back, avoid rounding
- Lengthen through neck, gaze forward
- Modifiers
- Harder: Straighten legs fully, reach arms overhead
- Easier: Keep knees bent, hands behind thighs
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes core, stretches lower back
Side Plank (Vasisthasana)
- Strengthens core, shoulders, wrists
- Improves balance, stimulates solar plexus chakra
- A dynamic pose, builds stability and strength
- Knee down side plank (kickstand) can be entered from tabletop
- Anatomical Focus:
- Obliques, shoulders, wrists, core, quadriceps
- Cues
- From plank, shift weight to one hand and outer foot
- Stack feet, lift hips, extend top arm up
- Gaze forward or up, keep body in straight line
- Verbal Adjustments
- Engage core, lift hips higher
- Press into supporting hand, stack shoulders
- Keep legs active, avoid sagging hips
- Modifiers
- Harder: Lift top leg, hold longer
- Easier: Drop bottom knee to mat, forearm support
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes shoulders, stretches hips
Sphinx Pose (Salamba Bhujangasana)
- Stretches spine, chest, shoulders
- Opens heart chakra, promotes gentle backbend
- A restorative pose, fosters relaxation and openness
- Anatomical Focus:
- Spine, chest, shoulders, abdominals
- Cues
- Lie prone, forearms on mat, elbows under shoulders
- Press forearms down, lift chest, legs extended
- Gaze forward, keep neck neutral
- Verbal Adjustments
- Draw shoulders back, open chest
- Engage core, lengthen tailbone
- Press tops of feet into mat
- Modifiers
- Harder: Lift forearms slightly, deepen backbend
- Easier: Place blanket under hips, rest chest lower
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes spine, stretches hips
Reverse Plank (Purvottanasana)
- Strengthens core, arms, glutes
- Opens chest, stimulates heart chakra
- An energizing pose, builds strength and alignment
- Lift through the chest, draw the shoulder blades up and down
- Anatomical Focus:
- Core, triceps, glutes, hamstrings, shoulders
- Cues
- Sit with legs extended, hands behind hips, fingers forward
- Lift hips, form straight line from shoulders to heels
- Point toes, gaze forward or slightly up
- Verbal Adjustments
- Press into hands, lift chest high
- Engage core and glutes, keep hips level
- Relax shoulders away from ears
- Modifiers
- Harder: Lift one leg, hold longer
- Easier: Bend knees, feet flat on mat, spiral hands outward
- Counter Pose:
- Seated Forward Fold (Paschimottanasana) – Relaxes spine, stretches hamstrings
Bridge Pose (Setu Bandhasana)
- Stretches chest, spine; strengthens glutes, core
- Opens heart chakra, energizes body
- A gentle backbend, promotes strength and flexibility
- You can start by going up halfway, then shuffle arms towards feet (or even reach to clasp them), then go up further
- Wonderful prep pose for shoulder stand
- Anatomical Focus:
- Glutes, hamstrings, core, spine, chest
- Cues
- Lie on back, knees bent, feet hip-width apart
- Press feet down, lift hips toward ceiling
- Interlace hands under body or keep arms by sides
- Verbal Adjustments
- Engage glutes, keep knees over ankles
- Lengthen tailbone, lift chest slightly
- Relax shoulders, press into feet
- Modifiers
- Harder: Lift one leg, extend toward ceiling
- Easier: Place block under sacrum, rest hips
- Counter Pose:
- Knees-to-Chest (Apanasana) – Relaxes spine, releases lower back
Camel Pose (Ustrasana)
- Stretches chest, hip flexors, spine
- Opens heart chakra, boosts energy
- A deep backbend, promotes flexibility and courage
- Hips move forward, and up and out of the pelvis
- Anatomical Focus:
- Chest, hip flexors, quadriceps, spine, shoulders
- Cues
- Kneel, knees hip-width apart, hands on hips
- Lift chest, arch back, reach hands to heels
- Push hips forward, gaze up or back
- Verbal Adjustments
- Engage core, keep thighs vertical
- Draw shoulders back, open chest
- Press shins into mat, lengthen spine
- Modifiers
- Harder: Deepen backbend, hold heels longer
- Easier: Hands on lower back, partial backbend
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes spine, stretches hips
Bow Pose (Dhanurasana)
- Stretches chest, hip flexors, spine
- Strengthens back, opens heart chakra
- A dynamic backbend, promotes flexibility and energy
- Remind students to breathe, if they breathe properly, they will probably rock back and forth like a rocking horse.
- Resist knees from going out wide
- Anatomical Focus:
- Chest, hip flexors, quadriceps, spine, back muscles
- Cues
- Lie prone, bend knees, grab ankles with hands
- Lift chest and thighs, kick feet into hands
- Gaze forward, keep neck neutral
- Verbal Adjustments
- Press hips into mat, open chest
- Engage core, avoid compressing lower back
- Kick evenly into hands, lift thighs
- Modifiers
- Harder: Deepen lift, hold longer
- Easier: Use strap around ankles, lift partially
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes spine, stretches hips
Dancer Pose (Natarajasana)
- Stretches quads, hip flexors, chest
- Improves balance, opens heart chakra
- A graceful pose, builds strength and focus
- Root down through one side, reach for the other, line up shoulders over hips, engage the glutes, study base arm rise, hinge at the hips to come forward, push the leg up into the hand to create the backbend.
- Can release and step back to crescent lunge, or just release the leg and come into Warrior 3
- Anatomical Focus:
- Quadriceps, hip flexors, chest, shoulders, core
- Cues
- Stand tall, grab right foot with right hand behind
- Extend left arm forward, kick right foot into hand
- Lift leg, lean torso forward, gaze ahead
- Verbal Adjustments
- Keep hips square, engage standing leg
- Open chest, draw shoulders back
- Kick foot gently, lengthen spine
- Modifiers
- Harder: Deepen backbend, lift leg higher
- Easier: Use strap around foot, hold wall for balance
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Fish Pose (Matsyasana)
- Stretches chest, throat, spine
- Opens heart and throat chakras, promotes relaxation
- A restorative backbend, fosters openness and calm
- Sit with the knees bent, drop down to the forearms. From there you could have crossed legs and let the head drop back, try to get the top of the head on the top of the mat.
- Anatomical Focus:
- Chest, intercostals, neck, upper back
- Cues
- Lie on back, legs extended or lotus position
- Place hands under hips, lift chest, rest crown on mat
- Press elbows down, open chest, gaze back
- Verbal Adjustments
- Lift chest higher, keep neck relaxed
- Engage core, press legs into mat
- Avoid crunching neck, breathe deeply
- Modifiers
- Harder: Extend legs, deepen chest lift
- Easier: Place block under upper back, keep head lifted
- Counter Pose:
- Knees-to-Chest (Apanasana) – Relaxes spine, releases neck
Wheel Pose (Urdhva Dhanurasana)
- Stretches chest, hip flexors, spine
- Strengthens arms, glutes; opens heart chakra
- A deep backbend, boosts energy and flexibility
- Usually enter from a supine position
- Slight engagement of the glutes and push the hips forward. Start in a place of strength so you don’t overdo it.
- In bridge, bring the heels closer and maybe grab onto while coming up into bridge them
- Make sure the elbow are not spun out, engage the core forward, not back then push upward
- Anatomical Focus:
- Chest, hip flexors, quadriceps, shoulders, spine, wrists
- Cues
- Lie on back, knees bent, feet hip-width apart
- Place hands by ears, press up to lift hips and crown
- Straighten arms, lift chest, gaze back or up
- Verbal Adjustments
- Press into feet, keep knees aligned
- Engage core, open chest fully
- Relax glutes slightly, lengthen spine
- Modifiers
- Harder: Lift one leg, deepen backbend
- Easier: Use blocks under hands, partial lift
- Counter Pose:
- Knees-to-Chest (Apanasana) – Relaxes spine, releases lower back
Reverse Warrior (Viparita Virabhadrasana)
- Stretches side body, chest, hips
- Opens heart chakra, builds stamina
- A flowing pose, enhances flexibility and strength
- Anatomical Focus:
- Obliques, intercostals, quadriceps, hamstrings, chest
- Cues
- From Warrior II, lift front arm up and back
- Back hand slides down leg, gaze follows hand
- Front knee bent, back leg strong
- Verbal Adjustments
- Lengthen through side body, avoid compressing waist
- Stack shoulders, open chest to side
- Sink deeper into front knee, engage core
- Modifiers
- Harder: Deepen side stretch, lift back hand off leg
- Easier: Shorten stance, back hand on thigh
- Counter Pose:
- Forward Fold (Uttanasana) – Relaxes legs, lengthens spine
Crow Pose (Bakasana)
- Strengthens arms, core, wrists
- Improves balance, stimulates solar plexus chakra
- A playful arm balance, builds confidence and focus
- Hands on the ground, strong base, sturdy core
- Anatomical Focus:
- Wrists, shoulders, abdominals, hip flexors, inner thighs
- Cues
- Squat low, palms flat shoulder-width apart
- Place knees high on upper arms, lean forward
- Lift feet, squeeze knees to arms, gaze ahead
- Verbal Adjustments
- Spread fingers, press into mat
- Engage core, round upper back
- Hug knees to midline, lift hips
- Modifiers
- Harder: Straighten arms, shift gaze forward
- Easier: Blocks under feet, head on block
- Counter Pose:
- Child’s Pose (Balasana) – Relaxes arms, stretches hips
Shoulder Stand (Salamba Sarvangasana)
- Stretches neck, shoulders; strengthens core, legs
- Stimulates throat, crown chakras; calms mind
- An inversion, promotes circulation and balance
- Good prep for this pose is bridge pose
- Anatomical Focus:
- Neck, shoulders, core, hamstrings, spine
- Cues
- Lie on back, lift legs and hips, support lower back with hands
- Stack hips over shoulders, legs straight up
- Chin to chest, gaze toward toes
- Verbal Adjustments
- Press elbows down, lift hips higher
- Engage core, keep legs active
- Relax neck, avoid turning head
- Modifiers
- Harder: Lower legs to plow, hold longer
- Easier: Use blankets under shoulders, bend knees, legs straight up, or put block under butt and legs stright up
- Counter Pose:
- Fish Pose (Matsyasana) – Opens chest, releases neck
Plow Pose (Halasana)
- Stretches spine, shoulders, hamstrings
- Calms mind, stimulates throat chakra
- A deep inversion, promotes release and introspection
- Engage core, straighten legs, don’t bend legs
- Anatomical Focus:
- Spine, shoulders, hamstrings, calves, neck
- Cues
- From shoulder stand, lower legs overhead to floor
- Keep hands on back or clasp behind, legs straight
- Toes to floor or blocks, chin to chest
- Verbal Adjustments
- Lengthen spine, relax neck
- Press shoulders down, engage core
- Breathe into back body, soften knees if needed
- Modifiers
- Harder: Walk feet further back, interlace hands
- Easier: Use bolster under hips, bend knees to chest
- If you can’t touch, can still keep the legs strong and straight. Strong and straight are the important parts. Try not to bend legs. Can also place block where feet are trying to touch.
- Counter Pose:
- Fish Pose (Matsyasana) – Opens chest, releases neck
Knees-to-Ears Pose (Karnapidasana)
- Stretches spine, hips, shoulders
- Calms mind, stimulates throat chakra
- A deep inversion, promotes release and humility
- Anatomical Focus:
- Spine, hips, shoulders, hamstrings, neck
- Cues
- From plow, bend knees to frame ears
- Wrap arms around thighs or clasp hands
- Press shins to mat, relax neck and face
- Verbal Adjustments
- Soften knees, let thighs hug ears
- Breathe deeply, release jaw
- Keep core engaged, avoid straining neck
- Modifiers
- Harder: Deepen fold, press palms together
- Easier: Place bolster under hips, keep knees wide
- Counter Pose:
- Fish Pose (Matsyasana) – Opens chest, releases neck
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