Asanas And How To

Question 1

Balancing table

Answer 1

Start on hands and knees hands or shoulder width apart knees or hips width apart

For extra support you can tuck your toes for extra support or place the the tops of your feet on the ground

We are going to pull the belly button in
Lengthening the spine from the head to the tailbone

Inhale as we left one arm out in front of us, extend the opposite leg out behind creating a nice line here,

Hold for a few deep breath‘s before repeating on the other side

Question 2

Boat pose

Answer 2

To begin start in a nice seated position
Bring your knees to a band and your hands directly beneath you to sit yourself nice and upright
From here we’re going to gently bring our arms out in front of us, palms facing up
Allow yourself to gently lean back engaging the core and lengthening your spine
And with a nice exhale lift the legs up off the ground so that your shins are parallel to the floor
Keep your size your hips and your core engaged as you keep your gaze neutral

Question 3

Bound angle

Answer 3

Start in a nice seated position
Bringing the bottoms of your feet together
I like to hold my ankles or my shins and gently lift my chest so I’m seated nice and upright
We’re going to keep that chest nice and open. Back straight
We’re pulling through the crown of our head, our gaze in front of us
Allowing those needs to open up nice and gently
Inhale here

Question 4

Bow pose

Answer 4

Bring yourself down to your belly and from here you want to lift your chest slightly engaging your back muscles, engaging your Glutt muscles, we’re gonna reach those arms back palms facing in bend our knees and grasp our ankles or the tops of our shins

From here we’re going to kick our ankles or feet into our hands and gently inhale as we lift engaging the thighs, the Glutes the back and lifting up through the crown of our head and bringing our gays forward in front of us

Squeeze the glutes and the knees together and as you exhale gently release

Question 5

Bridge pose

Answer 5

Begin on your back bringing your feet as as close as you can to your glutes
Make sure your palms are firmly on the ground
Back is nice and flat
Feet should be hips width apart
Take a nice inhale as we lift through our hips pressing through our heels and through The palms of our hands through the floor
Squeezing our glutes and our thighs together
We push upwards with our hips making sure you feel your weight accross your shoulders and your gaze stays forwards towards the sky

Question 6

Camel pose

Answer 6

Start on our knees tucking our toes for support
Placing our hands on our lower backs gently inhaling as we press our hips forward and bring our gaze up towards the sky
This is a modified camel pose.
If it’s in your practice gently bring one hand back to our heel and the other hand to the other heel and then gently inhale as you press those hips forward
Opening the shouldnders and the chest and bringing your gaze upward
To release gently place One hand on the lower back then the other and sit yourself down on your lower heels

Question 7

Cat pose

Answer 7

Begin on hands and knees with your hands directly below your shoulder
From here we’re going to gently inhale
And as we exhale we are going to drop our head tuck our hips
Round our back and pull our naval in
Inhale again coming to a neutral spine and
Exhale drop that head between the hands
Pull that naval in and really arch that back really tuck that tailbone in as far as you can
Your inhale brings you back again to a neutral spine
Exhale to cat

Question 8

Chair pose

Answer 8

Start with our feet about hips width apart tadasana
As we inhale we’re going to press our weight back into our heels pushing our hips back bending at the hips and the knees
We’re going to raise our arms in front of us shoulder height from here, inhale and
As you exhale sink deeper engaging those core muscles and keeping The back nice And straight raising your arms up higher to face each other and aligning them with both ears

Question 9

Chaturanga

Answer 9

Start in a nice high plank our hands shoulder width apart and our toes are either together or hip width apart
Begin to engage your core, pressing through the palms of our hands (hasta) and bring our elbows tight towards our body we’re going to bend them and slowly lower ourselves towards the ground
Slightly have her above the ground before releasing and pulling into either your upward facing dog or your cobra

Question 10

Child pose

Answer 10

Begin in a table top position
Come here we’re going to inhale and as we exhale we’re going to gently lower our hips down towards our heels stretching those arms out allowing your head to fall towards the ground until your forehead touches the mat

Question 11

Cobra

Answer 11

Start with your belly on the ground
Moving the palms of our hands right above shoulder height
Elbows in
Engage your thighs glutes and feet as you begin to pres the palms of your hands
Inhaling as you press up bringing our scapula back and down behind us so our shoulder are rolled back
And our gaze is forward with our heart leading and opening in front of us
As we exhale we are going to gently lower ourselves back down

Question 12

Cow

Answer 12

Begin in a table top position neutral back
Hands and feet are hips width apart
From here we are going to inhale and as we do we are going to drop our bellies lift our tailbone Press through our palms as we open our heart, bringing our gaze towards the sky
As we exhale we return to our neutral spine, and as we inhale we return to our Cal pose arched spine tailbone lifted had lifted heart shining through our chest

Question 13

Cow face

Answer 13

Starting in an easy position we are going to take our right leg and place it beneath us
Bring that left leg to cross over and as much as possible try to align knees if they don’t align perfectly that’s totally fine
What’s most important in this posture is that both sits remain on the ground
From here we are going to reach out right hand up and over behind our back, our left arm below so the palm of our right hand is facing our back and the palm of our left hand is facing outwards
And if you can feel free to clasp them here make sure your chest stays nice and open your gaze is forward breathing deeply in cow face

Question 14

Crescent lunge

Answer 14

We’re going to begin at the top of our mat
Inhale those arms up exhale take a nice low lunge back,
From this low lunge we are going to inhale reaching those arms up
As we press our hips down to the ground
And open our chest up giving ourselves a slight backbend making sure the back leg stays extended core is engaged and back is nice and lifted as if your pulling through the Crown of your head

Question 15

Dancer pose

Answer 15

Begin standing in Tadasana
Shift your weight and ground down through your left foot gently bend your right foot back to meet your right hand
Make sure both hips are facing forward as you begin to inhale your opposite hand goes up and the back leg begins to kick behind us
From here we’re going to bend at the waist either extending the arm forward
And keeping everything engaged as you continue lifting that back leg into dancer pose

Question 16

Dolphin pose

Answer 16

We’re going to place our forearms on the ground beneath our shoulders and we’re going to extend ourselves into a nice low plank
From here spread the seed out just hip width apart
With your next exhale begin to push back and lift those hips up Towards the sky
Now walking our toes slightly towards our head
Press through the palms of your hands and back into your heels

Question 17

Downward facing dog

Answer 17

Start in a nice high plank position with your feet and hands about hips with a part
From here take a big inhale
And as you exhale press back through your hands bending at the waist and lifting those hips up to a nice peek
As you exhale press those heels down towards the ground
Walk them out WHtever feels good here
REMMEBER to relax the head neck
Keep your core engaged

Question 18

Eagle pose

Answer 18

Starting in tadasana grounding down to the left foot releasing the right foot off the ground gently soft and that left me as you bring the right leg to cross over the left
If you can go ahead and talk that right tow behind the left calf
Now I’m going to open my arms nice and wide and if my rigjt is over my left then I’m going to bring my left arm over my right,
Bend my elbows and gently wrap my arms so that my palms face together lift elbows so they are at shoulders height
As you in hell here length of the spine and as you exhale bend those hips down a little bit lower sinking deeper into this pose

Question 19

Easy pose

Answer 19

Sit on our glutes
Ring either the right or the left leg towards our groin and crossed the opposite leg in front.
Make sure both sets bones are on the ground
Take your hands to your thighs or your knees
Gently lift through the crown of our heads elongating the spine and breathing nice and deep in this easy pose

Question 20

Extended side angle

Answer 20

We are going to begin at The tops of our max, as we taking in hell we’re going to step hour left leg back so that our left foot is parallel to the back of the back of the Matt
Spreading our hands wide here
From here we are going to exhale into a nice warrior 2
Making sure that our right knee is directly over our right ankle and that her hips are nice and open to the side
From here gently reach forward as you begin to tilted towards the bent leg bending that bottom arms that the elbow now rests on that right thigh
Reaching the opposite arm up in front of you lifting your gaze up towards the ceiling
Try to keep your weight even between both feet engage that core elongate through that arm and spin feeling the stretch along the side body here

Question 21

Goddess pose

Answer 21

Begin ina. Nice wide stance our toes pointed out towards the corners of the Matt

Gently bend at the knees keeping our back and hips upright, the tailbone should be tucked in to keep in alignment with our spines

As you come down into a nice squat position bring those arms out 90° (nice little cactus arms) Palms open and fingers spread wide

Question 22

Half moon pose

Answer 22

From tadasana position we are going to ground down through one of our legs
Bring the opposite leg behind sassan the right knee and Bend your hands towards the ground to eventually touch
Keeping our hips squared we’re going to allow our fingers to touch the ground and now left and flex the back foot
Reaching our arms out a little bit further in front of us were going to extend the standing leg and open the left arm toward the ceiling as we open the hip and chest out toward the side into half moon pose.

Question 23

Half way lift

Answer 23

Standing at the tops of our mats we are going to inhale our arms up in and exhale soft in the knees and begin to forward fold hinging at the hips
From this forward fold you’re either going to bring your hands towards the mat or towards your shins
From here we are extending our legs and backs so we are in a nice flat back elongate through your spine as if you have a string pulling you towards the front wall from the crown of your head and through the back of the tailbone

Question 24

Happy baby

Answer 24

On our backs we are going to bring our knees in towards our chest
Then we are going to gently begin to grip our feet either taking hold of the inside of the soles or the outside of the soles whatever feels best
Once you’ve taken hold of your feet were going to gently lift and open our legs nice and wide truly really opening those hips
The goal here is to bring your heels down towards the math so using your arms to gently pull those legs out and down.
Important to keep your entire back flat to the mat here as well as your hip bone.
I’ll feel free to rock back-and-forth hear extend the legs explore your happy baby pose feeling that beautiful stretch in the hips in the groin

Question 25

High lunge

Answer 25

Starting at the top of your mat we’re going to inhale our arms into tadasana
As we exhale step that left foot back bringing their hands to either side of your right
Keeping that toe tucked behind you make sure that your right knee is directly above your right ankle
Elongate rhat spine by stretching through the neck all the way through your back heel

Question 26

Lizard pose

Answer 26

Start in tadasana
Inhaler arms up as we exhale we are going to step that left foot back coming into a nice low lunge
Now dropping that back knee untucking the left foot, make sure the front knee is hovering above the heel
Gently move your right hand to the inner part of the right foot
Walk that right foot out
You can open and close that leg for a little bit of loosening of the hips
If it’s in your practice you can work your way down to your forearms

Question 27

Locust pose

Answer 27

Start with our belly down on the ground, we’re going to bring our Palms behind us faced down
Gently relax yourself here
Bring your feet and your legs together engaging your glutes and your hips
I’m here lift her arms so our palms Face back band through our chest and our heads squeezing the glutes lifting the thighs up and lifting or gaze

Question 28

Mountain pose

Answer 28

Beginning at the top of your mat bringing your seat about hips width apart
Show lift your toes and begin setting them down from your pinky tail all the way to your big toe Roll those shoulders back and down bringing the scapula together Palms facing forward
Reaching our gaze up as we open through our heart chakra
Inhale here

Question 29

Pigeon pose

Answer 29

Start in tabletops
Hands beneath shoulder feet hips width
Take our right knee to our right elbow
Gently set that down as we open the right ankle towards our left wrist
From here set that back leg down and take the toe and walk the hip out
Drop the back foot to the ground
Bring our hands to either side of our body and gently press through, lift and open our chest gaze forward
Tuck your hips under so the back and hips are nice and aligned
Feel that stretch in the left hip and quad

Question 30

Plow pose

Answer 30

Start on your back
Bring our feet up towards our hips
From here take your knees up placing our palms on the ground
Lift our knees and pressing through our hips extend the feet our above us
Support your low back with ur hands
Gently bring your feet down towards the floor behind you
Tuck your toes and make sure your head is nice and STRAIGJT

Question 31

Pyramid pods

Answer 31

Starting from tadasana
Take a step back as if you’re going to do a warrior 1
Instead reach those arms straight up
Hips are forward
Reach out in front of us
Soften knees and bend at the waist as you come down to your fingertips either touching the ground or touching your shins
From here extend into pyramid pose making sure weight is distributed evenly between both feet
Your back is flat, elongating through the neck and spine keeping core engaged

To come out of pyramid pose make sure you bend those knees soft in there reaching the arms forward and up and returning your feet to to tadasana

Question 32

Reverse warrior

Answer 32

Inhale in tadasana
Step back into a nice warrior 2
Hips are open
Bent knee above the heel arms are nice shoulder height
Reach forward tops the top of the mat and and reverse that palm then bring the arm up and back
Most important thing is that you squeeze your core and your glutes
Elongating through the extended arm

Question 33

Savasana

Answer 33

On your back
Bringing your scapul together opening the chest shoulder blades rolled back and down
Arms and feet splay out in a natural way
Allow the ground the hold your
Melt into the floor as your breathe deeply

Question 34

Seated forward fold

Answer 34

I see the position extend those lights out in front of us feel free to walk those legs out bring those palms beneath you and lift and just make sure that our sits bones are kind of just not in the way and we’re nice and comfortable so he said nice and up right now to begin you can start by bending your knees slightly we can inhale those arms up and as we exhale maintain a straight back as we reach towards our toes it’s OK if you don’t reach your toes
Maintain nice straight spine elongating through head and neck
Relax as your fold over into this seated position

Question 35

SeTed spinal twist

Answer 35

Sit with our legs elongated in front of us
Bring the left leg up towards your chest
Take your right arm and wrap it around that leg then gently place the opposite arm behind us as we guide our upper body into that reuse
Most important thing is at the back stays nice and flat, beginning that twist in our tailbone our hips and then allowing the chest and Head to follow

Question 36

Seated straddle

Answer 36

Begin in a seated position and walk those legs out nice and open
Take our hands behind us lift our chest up then bring the hands out in front of us keeping back and neck elongated
Begin to reach forward keeping length in the spine

Question 37

Side plank

Answer 37

Start in a plank position
From here engage your core elongate through the spine ground down through your right hand and shift your weight into it bring the left hand up lifting through your side body
Engage the side body and the core
Look up at the extended arm feet can be stacked or one in front of the other

Question 38

Standing forward fold

Answer 38

Start in tadasana
Feet hip width apart or slightly together
Inhale up with the arms nice and tall
Then beginning to bend by softening and hinting at the waist reaching the arms down towards the ground with a flat back
Relax the head and neck
Deepen the fold by placing hands behind calves or holding onto opposite elbows relaxing deeper into this posture

Question 39

Supine spinal twist

Answer 39

Place the feet flat on the mat
Bending the knees left your hips up and shift them to the rught sligktly
Gently rotate them to the left keeping both knees stacked and both shoulder blades on the ground
Reaching the head over to the opposite side

Question 40

Three legged dog

Answer 40

Start in a nice plank pose
Shift the wight to one leg
Inhale bring the left knee to nose and as we exhale extend that leg through downward facing dog that one foot reaches up and square the hips here
Pressing through both hands and the rooted foot

Question 41

Tree

Answer 41

Start in tadasana ground down through the right foot lifting the left to your toes
From here I can either open my knee to a nice modifiedtree
I can walk my foot up my leg to balance below my knee or I can reach my foot above my knee into full expression; arms up, chest open crown if the head is lifted rooting down into your foot

Question 42

Triangle pose

Answer 42

Inhale in tadasana and rock the arms back and feet into nice warrior 2
Align your arms parallel to the floor
Make sure the knees aren’t locked
Bring ourselves to reach forward, flip the palms up and begin to rotate as we side bend
Make sure to extend those legs and opening that chest, reaching the extended arm to stack directly above your shoulder your head follows with your gaze up

Question 43

Upward facing dog

Answer 43

Begin in a plank
Lower through chaturanga and as we do this we are going to pull forward dropping our hips pressing big toes to the ground squeezing hips thighs and glutes
Pressing into our palms as we lift our chest and bring the scapul back
Shine through the chest pressing hips down and through the big dig

Question 44

Warrior 1

Answer 44

Start in tadasana
Step the left leg bsck straight behind you and allow the back heeek to touch the ground
Bend the front knee as we inhale the arms up
Hips are squared
Chest is open

Question 45

Warrior 2

Answer 45

Start in tadasana
As we inhale reach the arm up and reaching one foot behind us parallel to the back of the mat
Rotate the hips so they are face the side
Arms parallel to the ground
Gently soften the right kneee bending to hover over the ankle
Lift and open looking over the right fingertips

Question 46

Warrior 3

Answer 46

Start in tadasana bring our hands to prayer pose
Lift and engage your core
Grounding down through your right foot begin to lift the left foot reaching it back as you hinge at the hips leaning forward soften the standing leg
Reaching through your foot all the way to the crown of your head
Now Inhale extend the arms up beyond your head clasped with your pointer fingers extending engaging the core as your breathe

Question 47

Wheel

Answer 47

On your back bring your feet to the floor knees bent
From here we bring our palms out in front of us reach them up and back sk that our elbows lift toward the sky
Bring the elbows together, the heels close to your glutes
With a nice inhale we exhale pushing through the heels and arms lifting our hips and chest and belly towards the sky
Squeeze the heels and the glutes together pressing through the palms of the hands

Question 48

Wide legged forward fold

Answer 48

Walk your legs out nice and wide
Soften the knees as your bend at the waist
Extending the back and bring the hands towards the mat
Elongating through the crown of the head
Once your there gently release allowing gravity to take you all the way to the ground
Feel greee to grab ankles or shins to deepen that stretch