Awakening Flashcards
1
Q
Purpose of the series
A
Warms the entire body
Focus inward
Connects breath and movement
2
Q
Samasthiti
A
Ground through feet
Anjali mudra
3 om’s
Drishti: forward
3
Q
Sun salutation A
A
Mountain pose (Tadasana) Forward fold (uttanasana) Halfway life (ardha uttanasna) High plank (dandasana) Low plank (chaturanga dandasana) Upward facing dog (urdhva mukha svanasana) Downward facing dog (adho mukha svanasana) Uttanasana Ardha uttanasana Tadasana
4
Q
Mountain pose
A
Tadasana Big toes touch Both feet at 12 o'clock Ground down in feet Rise up through head Spark fingers Drishti: ahead and up
5
Q
Forward fold
A
Uttanasana Both feet at 12 o'clock Chest to thighs Fingertips to floor Drop crown of head Drishti: knees or shins
6
Q
Halfway lift
A
Ardha uttanasana Fingers on floor or shins Feet together Ground through feet Contract thighs Chest forward, tailbone back Drishti: 4-6 inches in front of toes
7
Q
High plank
A
Dandasana Balls of feet Press through heels Shoulders over wrists Pelvis neutral Drishti: between hands
8
Q
Low plank
A
Chaturanga dandasana Elbows over wrists Move forward and down Shoulders at elbow height Bandhas Heels to back wall Drishti: slightly forward
9
Q
Upward facing dog
A
Urdhva mukha svanasana Hands below shoulders Thighs away from mat Feet hip width Press into tops of feet Drishti: ahead or up
10
Q
Sun salutation B
A
Chair pose (utkatasana) Forward fold (uttansana) Halfway life (ardha uttanasana) Low plank (chaturanga) Upward facing dog (urdhva mukha svanasana) Downward facing dog (adho mukha svanasana) Warrior one (virabhadrasana I) Warrior two (virabhadrasana II) Side plank (vasisthasana) Flip dog
11
Q
Chair pose
A
Utkatasana Connects heaven and earth Feet together Ground through heels Tuck tailbone Lift chest Drishti: forward or to hands
12
Q
Warrior I
A
Virabhadrasana I Named after great warrior Virabhadra created by Shiva to lead army revenging death of his loved one Knee over ankle Back foot 45 degrees Back thigh rotates inward Square hips Shoulders over hips Drishti: eye level or up
13
Q
Warrior II
A
Virabhadrasana II incarnation of Shiva with 1,000 heads, eyes, and feet, wielding 1,000 clubs Ground through front heel Back foot 45-90 degrees Inner thighs rotate away Hips open Knee over ankle Shoulders over hips Arms shoulder level, biceps up Drishti: front middle finger
14
Q
Side plank
A
Vasistasana Balance of strength and stillness Feet flexed Knees, hips, and hands in one line Wrist, elbow, shoulder in one line Lift hips Upper hip over lower Drishti: upper thumb
15
Q
Flip dog
A
Ignite fire in belly Press hand into mat Feet hip distance Knees forward Hips up Shoulder blades toward spine Drishti: ceiling, floorboards, front wall
