Asana Refinement Cues

Question 1

Cobra

Answer 1

1. keep shoulders away from ears
2. slight bend in elbows
3. chest pulls forward
4. press tops of feet into mat

Question 2

Chaturanga

Answer 2

1. lower halfway
2. elbows pulled in
3. elbow over wrist
4. long neck
5. broad shoulders
6. engage belly & thighs

Question 3

Upward facing dog

Answer 3

1. lift chest
2. tops of feet flat
3. straight arms
4. wrists under shoulders
5. thighs off floor
6. hug thighs together

Question 4

Downward facing dog

Answer 4

1. pull belly button up & in
2. hips up & back
3. feet hip distance apart or wider
4. fingers spread wide
5. neutral spine
6. legs working towards straight
7. press down thumb & index finger

Question 5

Forward fold

Answer 5

1. hips over ankles
2. draw belly button in
3. even weight in ball & heel of foot
4. slight bend in knees

Question 6

Halfway lift

Answer 6

1. shoulders back
2. long neck
3. crown of head forward
4. draw in belly
5. even weight in feet
6. flat back
7. place hands somewhere

Question 7

Upward salute

Answer 7

1. palms facing each other
2. long neck
3. reach through ring fingers
4. pull lower ribs into spine
5. look up at fingers or forward

Question 8

Tree

Answer 8

1. keep hips stable
2. draw bent knee to back of room to open
3. standing leg pushed back into lifted foot

Question 9

Chair

Answer 9

1. reach seat back and sink hips
2. arms reach up
3. weight even in feet
4. neutral pelvis
5. neutral spine
6. toes & knees touching or both apart
7. active hands
8. look down or slightly forward

Question 10

Chair twist

Answer 10

1. keep your seat low
2. knees roughly in line with each other
3. slide thumbs closer to chest center
4. gaze to top elbow or wall
5. root down evenly in the feet
6. avoid gripping the toes

Question 11

One legged mountain

Answer 11

1. lifted knee in line with the hip
2. active lifted foot
3. straight back

Question 12

Crescent lunge

Answer 12

1. wiggle front foot out slightly to widen stance
2. back leg is active
3. back knee works towards straight
4. back heel lifted
5. neutral pelvis
6. pull belly up & in
7. front knee over ankle
8. long neck
9. pull crown of head to ceiling

Question 13

Warrior II

Answer 13

1. back foot is flat
2. hips & shoulder are square
3. front toes point forward
4. shoulders down back
5. pinky edge of back foot parallel to back of mat
6. gaze over front fingers
7. belly up & in
8. front knee pointing over middle of toes

Question 14

Reverse warrior

Answer 14

1. back palm rests lightly on thigh
2. look up under armpit or down back shoulder
3. keep bend in front knee

Question 15

Side angle

Answer 15

1. gently rest elbow on front knee
2. bring hand by front foot
3. lifting from core
4. open chest
5. ground through both feet evenly
6. gaze up or down to shoulder

Question 16

Balancing half moon

Answer 16

1. flex toes of lifted foot
2. gaze up for balance challenge
3. stack shoulders to open the chest
4. grounded toes & knee pointing forward
5. active fingers on lifted hand
6. long neck & spine

Question 17

Supine twist

Answer 17

1. palms facing down to anchor shoulder
2. gaze up or to the opposite side

Question 18

Seated twist

Answer 18

1. rock forward; chest up before twist
2. long spine
3. shoulders away from the ears

Question 19

Savasana

Answer 19

1. return to natural breath
2. relax forehead, jaw, fingers, feet, toes
3. put space between top & bottom teeth

Question 20

Boat

Answer 20

1. toes in line with eyeballs
2. hug inner thighs together
3. lifted chest with flat back
4. active feet