Intention and Sun Salutation A

Question 1

Stand at Attention

Answer 1

Samasthiti - EXHALE
Transition from Ragdoll - Release your fingertips to the mat, toe/heel your feet together, inhale and slowly roll up.
Close your eyes
Bring your hands to heart center
Lengthen the back of your neck and gaze towards your fingertips
Clear your mind of past and future
Focus on an intention you would like to set for class
Inhale to hold on to that intention
Open mouth exhale, share your intention with the universe

Question 2

Mountain Pose

Answer 2

Tadasana - INHALE
Transition - Blink your eyes open and release your hands down by your sides
Inhale Mountain pose Tadasana
Reach your arms up parallel to one another to feel the stretch in your side body
Ground down through all four corners of your feet
Internally rotate your inner thighs
Strongly root your tailbone down towards the earth and
This dual action neutralizes your pelvis and helps you find strength in your legs
Bring your front ribs in towards your spine to engage your abdominal muscles
Melt your shoulders away from your ears
Rotate your pinkie fingers slightly inward
One more inhale as your reach for the stars

Question 3

Standing Forward Fold

Answer 3

Uttanasana - EXHALE
Bring your hands through heart center
Hinge from your hips and draw your tailbone up
Bring your hands down to the mat
Relax your neck and gaze back
Place a slight bend in your knees to fold your belly over your thighs
Engage your abdominals
Lengthen your spine

Question 4

Halfway Lift Pose

Answer 4

Ardha Uttanasana - INHALE
Shift your weight forward
Lift your chest away from your thighs
Place your fingers on your shins or in line with your toes
Place a slight bend in your knees
Lengthen through the crown of your head and press your tailbone back
Draw your shoulder blades together and down your back
Lengthen the back of your neck and gaze down

Question 5

High Plank Pose

Answer 5

Dandasana - EXHALE
Plant your hands shoulder-width distance apart and step your feet back to the top of a push up
Bring your hips in line with your heels and shoulders
Stack your shoulders over your wrists
Press through your heels
Engage your quadriceps to lift the fronts of your thighs
Send your naval towards your spine to activate your transverse abs and lift your pelvic bone
Bring your shoulder blades together and down your back
Lengthen the back of your neck and gaze down between your palms.

Question 6

Low Plank Pose

Answer 6

Chaturanga Dandasana - EXHALE
Shift your weight forward
Keep your core engaged
Stack your elbows over your wrists
Bend your elbows up to 90 degrees, keeping them pinned in at your sides
Re-engage your legs
Keep your hips in line with your heels and shoulders
Align your shoulders slightly higher than your elbows
Gaze down

Question 7

Upward Facing Dog

Answer 7

Urdhva Mukha Svanasana - INHALE
Bring the tops of your feet to the mat
Open and pull your chest forward
Straighten your arms and stack your shoulders over your wrists
Press all your toes into the mat
Lift your knees, thighs and hips up
Send your gaze forward rather than backwards