Adjustments

Question 1

Cat/Cow

Answer 1

1. Knees on sitbones, inhale broaden the collarbone, exhale lift at the ribs
2. Standing to side, inhale flat palm in heart space on back, exhale lift at ribs

Question 2

Balasana (Childs Pose)

Answer 2

Step 1. Exhale: two hands on low back pressing down and back (tucking the tailbone down and under), fingers together and facing out, palms at side of sacrum, intention is to elongate the spine
Step 2. Inhale: with one hand at low back, other hand travel up side of spine, to the side and down under scapula. Hold, then go to left side
Step 3. External rotation of inner thighs with hands (right then left), place knees/shins to where your hands were (side of sacrum) one at a time, use both hands at same time to do Step 2, then place left hand back on left thigh and use right hand in shape of “L” to elongate spine/neck, both hands back to thighs, release right hand, lift right knee, place right palm on side of sacrum, release left hand, lift left knee, place left palm on side of sacrum, hold for one last breath

Question 3

Phalakasana (Plank Pose)

Answer 3

1. Place closed hands/palms on ribs and lift

2. Place palm between heart space on back

Question 4

Cobra Pose

Answer 4

1. Feet on outer edges of hips, flat palms to front of shoulders gently lifting

Question 5

Urdhva Mukha Svanasana (Upward Facing Dog)

Answer 5

1. Knees under shoulder blades, hands to shoulder spreading out

Question 6

Adho Mukha Svanasana (Downward Facing Dog)

Answer 6

1. Standing at head, Place both palms on side of sacrum pushing up and back
2. Place Sternum against Sacrum, with your hands remind to engage thighs, or spread collarbone

Question 7

Virabhadrasana A (Warrior I)

Answer 7

1. Standing behind, squeeze back thigh with your thigh, place hands on hips and adjust to square, wrap palms around front of arms and go up to hands to lift up