Integration Flashcards
1
Q
Child’s Pose
Balasana
bah-LAHS-ana
A
Exhale!
- Open knees wide bring big toes to touch
- Bring your hips back to heels
- Reach your arms forward, resting your forehead on the mat
Deepeners:
- send your tailbone back
- lengthen through your spine
- spread your fingers wide
BREATH!
2
Q
Table Top
A
Inhale!
- Stack shoulders over wrists
- Stack hips over knees
- Draw your belly up and in
Deepeners:
- Press the tops of your feet into the mat
- lengthen through your spine
- tuck your chin and gaze down
3
Q
Cow Pose
A
Inhale
- Keep your belly engaged
- Lower your belly toward the mat
- Shine your chest towards the front of the room, lifting your gaze up slightly
Deepeners:
- Press the top of your feet into the mat
- engage your belly
- spread your fingers wide
4
Q
Cat Pose
A
Exhale
- Draw belly to spine
- Round your spine up towards the sky
- Bring your gaze to your knees
Deepeners:
- keep pressing in to the mat
- really lift through the belly
- press through your arms rolling shoulders down
Direct to move through a few at the pace of their breath
5
Q
Transition Before First Downward Dog
A
On an inhale come back to a neutral spine
6
Q
Downward Facing Dog
A
Exhale!
- Tuck your toes under
- Send your hips and and back behind you
- Press palms into mat and gaze back
Deepeners:
- Drop your heels and bend the knees
- Pull your ribs in
- Spread your fingers wide
7
Q
Transition After DD
A
Inhale bend your knees and look forward.
Exhale move to the top of your mat
8
Q
Ragdoll Pose
Uttanasana
(oot-tan-ahs-ana)
A
Exhale!
- Step your feet hip width distance apart
- Drape your torso over your thighs
- Bring opposite hand to opposite elbow crease
Deepeners:
- Keep weight forward in feet
- send your tailbone up
- relax the neck
9
Q
Transition to Intention
A
Release your hands to the floor, toe keep your feet to touch, INHALE, roll up one vertebrae at a time
