C1 Asanas Flashcards
Downward Facing Dog /
Adho Mukha Svanasana
(AH-doh MOO-kah shvah-NAHS-ana)
Breath?
Cues?
Modification?
Breath: exhale
1) Tuck your toes under
2) Send your hips up and back
3) Press your palms into the mat and gaze behind you.
Modification:
Bend your knees
Shorten or widen your stance
Child’s Pose / Balasana
(bah-LAHS-ana)
Breath?
Cues?
Modification?
Breath: exhale
1) Open your knees wide, bring your big toes to touch
2) Bring your hips to your heels
3) Rest your forehead on the mat with arms extended in front of you
Modification: Bring your arms along your sides Face your palms up Draw your knees together Gaze sideways
Ragdoll pose / Uttanasana
(OOT-tan-AHS-ana)
Breath?
Transition?
Cues?
Modification?
Breath: exhale
Transition Cue: (from down dog) “at the bottom of your exhale, step to the top of your mat”
1) Step your feet hip distance apart
2) allow your head and torso to hang over your thighs
3) interlace your arms, opposite pinkies into opposite elbows
Modification:
Bend your knees
Stand at attention / Samasthiti
(sah-mah-stee-tee-HEE)
Transition?
Breath?
Cues?
Modification?
Transition cue: (from ragdoll) “release your fingertips to the mat, toe/heel your feet together, inhale and slowly roll up to standing”
Breath: exhale
1) press down through the four corners of your feet
2) bring your hands to heart center
3) gaze down at your fingertips, or close your eyes
Modification:
Bring your feet to hip distance apart
Mountain Pose / Tadasana
(tah-DAHS- ana)
Breath?
Cues?
Modification?
Breath: inhale
1) lift your arms to the sky
2) rotate your palms to face each other
3) gaze forward
Modification:
Bring feet to hip distance apart
Standing Forward Fold / Uttanasana
(OOT-tan-AHS-ana)
Breath?
Cues?
Modification?
Breath: exhale
1) bring your hands together at heart center
2) hinge at your hips
3) bring you hands to the mat and your gaze behind you
Modification:
Bring your feet to hips distance apart
Bend your knees
Fingertips to the mat
Halfway Lift Pose / Ardha Uttanasana
(are-dah OOT-tan-AHS-ana)
Breath?
Cues?
Modification?
Breath: inhale
1) press your palms into your shins
2) reach you chest forward
3) gaze to the top of the mat
Modification:
Lengthen your neck
Bend your knees
High Plank Pose / Dandasana
(don-DAHS-ana)
Breath?
Cues?
Modification?
Breath: exhale
1) plant your hands shoulder width distance apart, stack shoulders over wrists
2) step you feet back, hip width distance apart
3) bring your hips in line with your shoulders and heels
Modification:
Bring your knees to the floor
Low Plank Pose /
Chaturanga Dandasana
(chaht-tour-ANG-uh don-DAHS-ana)
Transition?
Breath?
Cues?
Modification?
Transition: “inhale here”
Breath: exhale
1) shift your weight forward
2) bend your elbows 90 degrees
3) stack elbows over wrists
Modification:
Bring your knees to the floor
Stay in your high plank
Upward Facing Dog Pose /
Urdhva Mukha Svanasana
(OORD-vah MOO-kah shva-NAHS-ana)
Breath?
Cues?
Modification?
Breath: inhale
1) flip to the tops of your feet
2) straighten your arms and stack your shoulders over wrists
3) left your chest, gaze forward
Modification:
Stay in high plank
Chair Pose / Thunderbolt / Utkatasana
(OOT-kah-TAHS-ana)
Breath?
Cues?
Modification?
Breath: Inhale
1) bend your knees
2) lift your chest up
3) reach your arms up and rotate your palms in, gaze forward
Modification:
Straighten your legs
Bring your arms parallel to the floor
Hands at heart center
Warrior Two Pose / Virabhadrasana II
(veer-ah-bah-DRAHS-ana)
Transition?
Breath?
Cues?
Modification?
Transition: “inhale right leg high; exhale, step through to low lunge”
Breath: inhale
1) spin your back heel down
2) lift your chest and square your chest to the side wall
3) reach your arms in opposite directions
Modification:
Step your back foot in and shorten your stance
Extended Side Angle Pose /
Utthita Parsvakonasana
(oo-TEE-tah parsh-vah-kon-AHS-ana)
Breath?
Cues?
Modification?
Breath: exhale
1) shift your torso forward
2) bring your front arm to the inside of your front knee
3) reach your back arm to the sky
Modification:
Bring your gaze down
Place your front elbow on top of your front knee
Step your back foot in and shorten your stance
Reverse Warrior Pose /
Parivrtta Virabhadrasana II
(par-ee-vrit-tah veer-ah-bah-DRAHS-ana)
Breath?
Cues?
Modification?
Breath: inhale
1) lift your chest up
2) bring your back hand to your rear leg
3) reach your front arm to the sky
Modification:
Step your back foot in and shorten your stance
Bring your gaze down
Reclined Bound Angle Pose Sit Ups /
Supta Baddha Konasana Sit Ups
(SOUP-tah BAH-dah kon-AHS-ana)
Transition in? Cues? First action? Continued action? Transition out? Modifications?
Transition in: (from down dog) “at the bottom of your exhale, look forward, walk through your hands to a seated position and come down to your back”
1) bring the soles of your feet together
2) open your knees wide
3) interlace your finger behind your head
First Action: inhale to lengthen your spine, exhale to lift your chest up
Continued action: inhale lower, exhale lift
Transition out: stretch long
Modification:
Bring your feet to the floor
Relax your head on the floor
Bicycle sit ups / yogi bicycles
Transition in? Breath? Cues? First action? Continued action? Transition out? Modification?
Transition in: stretch long
Breath: exhale
1) stack your knees over your hips
2) interlace your fingers behind your head
3) exhale straighten your left leg, twist right
First action: inhale lengthen your spine, exhale straighten your left leg and twist right.
Continued action: inhale return to center, exhale twist
Transition out: hug your knees to your chest. Give yourself a squeeze
Modification: keep your knees bent
Boat pose / Navasana
(nah-VHAS-ana)
Breath? Transition in? Cues? Transition out? Modification?
Breath: exhale
Transition in: bring your knees to your chest and rock n roll up to a seated position.
1) place your feet on your mat and squeeze your knees together.
2) place your hands behind your knees
3) lift your chest and lean back. Option to bring your shins parallel to the floor.
Transition out: Rock n roll vinyasa. Flow through Chaturanga or press back to down dog. We will all meet in down dog.
Modification:
Bring your shins parallel to the floor
Bend your knees
Bring your hands to the floor or hold the back of your thighs to support your upper body.
Crescent Lunge Pose / Anjaneyasana
(on-jah-nee-AHS-ana)
Breath?
Transition?
Cues?
Modification?
Breath: inhale
Transition: inhale right leg high, exhale step through to low lunge
1) lift your chest
2) raise your arms up, palms facing in
3) gaze forward
Modification:
bring your back knee to the floor
Bring your hands to heart center
Revolved Crescent Lunge Pose / Parivrtta Anjaneyasana
(par-ee-vrit-tah on-jah-nee-AHS-ana)
Breath?
Cues?
Action?
Modifications?
Breath: exhale
1) Bring your hands to heart center
2) lean your chest forward
3) press your left elbow into the outside of your right knee
Action: inhale to lengthen, exhale to twist
Modifications:
Bring your back knee to the floor
Runner’s Lunge
Breath?
Cues?
Modification?
Breath: exhale
1) place your palms on the mat inside your front foot
2) toe/heel your front foot to top/outer edge of your mat
3) lower your back knee to the mat
Modification:
Bring your back knee to the floor and keep your hips level
Drop down to your forearms, let your head hang
Side Plank Pose / Vasisthasana
(vah-sish-TAHS-ana)
Transition?
Breath?
Cues?
Modification?
Transition: exhale to high plank, prepare for side plank, left hand as your base.
Breath: inhale
1) bring your feet together
2) roll onto the outside edge of your left foot, stack your heels
3) raise your right hand to the sky, gaze towards your right hand
Modification:
Bring your bottom knee down to the floor directly under your hip
Place your top foot flat on the floor
Bring your gaze down
Prayer Twist Pose / Parivrtta Utkahtasna
(par-ee-vrit-tah OOT-kah-TAHS-ana)
Breath?
Cues?
Action?
Modification?
Breath: exhale
1) bring your hands to heart center
2) lean your chest forward
3) press your left elbow to the outside of your right hand
Action: inhale lengthen your spine, exhale twist deeper
Modification:
Keep your chest lifted
Reach your left arm forward and your right arm back
Gorilla pose / Padahastasana
(pah-dah-huh-STAHS-ana)
Transition?
Breath?
Cues?
Modification?
Transition: exhale forward fold, inhale toe/heel your feet to hip width distance
Breath: exhale
1) bend your knees
2) slide your hands under your feet, palms facing up
3) relax your neck and gaze behind you
Modification: bend your knees
Crow Pose / Bakasana
(bahk-AHS-ana)
Transition? Breath? Cues? Modification? Transition out?
Transition: have them come to a comfortable seat and demo crow. Return to standing. Exhale forward fold, plant your hands shoulder width distance apart
Breath: inhale
1) plant your palms shoulder width distance apart
2) bend your elbows and place your knees on your triceps
3) gaze forward and slowly shift your weight into your hands
Modifications:
Lift your right or left foot or both
Transition out: rest in childs pose
Eagle pose / Garudasana
(gah-rue-DAHS-ana)
Breath?
Cues?
Modification?
Transition right/left?
Breath: exhale
1) wrap your r/l arm under your r/l arm
2) wrap your r/l leg over your r/l leg
3) lift your chest
Modification:
Place lifted toes on the floor outside your standing leg
Bring your hands to opposite shoulders
Bring your hands to heart center
Transition right side: inhale eagle
Transition left side: inhale mountain pose
Dancer’s Pose / Natarajasana
(not-ah-raj-AHS-ana)
Breath?
Cues?
Modification?
Transition right/left?
Breath: exhale
1) bring your R/L elbow to your r/l hip
2) bend your R/L knee to grab the inside of your foot
3) kick into your R/L palm
Modification:
Keep your knees together
Stay upright and keep your chest lifted
Transition right/left:
Right: inhale, mountain pose
Left: exhale, samasthiti
Tree Pose / Vrksasana
(vrik-SHAHS-ana)
Breath?
Cues?
Modification?
Transition right/left?
Breath: inhale
1) bend your R/L knee
2) place the sole of your R/L foot to your inner R/L* leg, above or below your knee
3) press your hands together at heart center
Modification:
Place your lifted toes on the floor inside of your standing leg
Transition:
Right: exhale samasthiti
Left: exhale samasthiti
Warrior One Pose / Virabhadrasana I
(veer-ah-bah-DRAHS-ana)
Transition cue?
Breath?
Cues?
Modification?
Transition cue: inhale right leg high, exhale step through to low lunge
Breath: inhale
1) spin your back heal down
2) lift your chest
3) reach your arms to the sky and rotate your palms in
Modification?
Step your back foot in and shorten your stance
Bring your feet to hip distance apart
Straighten your front leg to a comfortable level
Triangle Pose / Trikonasana
(trik-kon-AHS-ana)
Transition cue?
Breath?
Cues?
Modification?
Transition cue: inhale, straighten your right leg
Breath: exhale
1) lean your torso forward
2) bump your hips to the back wall
3) reach your front arm down and your back arm up
Modification:
Step your back foot in and shorten your stance
Place your hand on your shin or upper thigh
Place a block beneath your bottom hand
Bring your gaze down
Wide Leg Forward Fold Pose / Prasarita Padottanasana
(pra-sa-REE-tah pah-doh-tahn-AHS-ana)
Transition cue?
Breath?
Cues?
Modification?
Transition cue: inhale up, pivot left, exhale hands to hips, inhale to lengthen. (Right side: exhale to bind hands behind back, inhale to lengthen and expand your chest)
Breath: exhale
1) bring your feet parallel
2) hinge from your hips
3) bring your hands to the mat
Modification:
Bend your knees
Place your hands on the floor or bring your hands behind your calves
Bring your feet closer together and shorten your stance
