Journey Into Power Point2Point Flashcards
- INTEGRATION
presence
child’s pose
widen your knees to the outer edge of your mat
extend your arms straight out in front of you, palms facing down
bring your forehead to the floor
downward facing dog
curl your toes under press your tail to the sky straighten your legs pull your navel toward your spine drop your shoulder blades down your back
ragdoll
walk your feet up to meet your hands
feet hips width apart
hinge at the hips, relax forward over your legs
drop your head and let go of your neck
extended mountain pose
toe/heel your feet together
sweep your arms up
reach your fingertips to the sky
root your feet down into the earth
samasthiti
bring your hands to your heart center
release your hands letting them hang by your side
open your chest and lift your sternum
straighten and elongate your spine
pull the tops of your shoulders back and relax them down away from your ears
3 oms
ah
oo
mm
- AWAKENING
sun salutations
sun a
5 times
extended mountain
sweep your arms up
reach your fingers to the sky
forward fold
hinge at the hips
draw the crown of your head towards the mat
halfway lift
extend and lengthen your spine parallel to the mat
drop your shoulder blades down your back and away from your ears
high plank
bend your knees
step/jump back to the top of a pushup position
set your eyes between your hands
stack your shoulder joints, elbows, wrists
engage your quads
lift your belly into your spine
low plank
move forward lower your torso 5 inches from your mat engage and lift your quads pull your belly up keep your gaze forward
upward facing dog
press down on your hands roll over the tips of your toes scoop your chest and belly up move your torso forward engage your quadriceps, glutes, and abs to lift the front of your thighs off the mat
downward facing dog
lift your sit bones up towards the sky
pull your hips back and tilt your tailbone up
press your thighbones back towards the wall behind you
halfway lift
extend and lengthen your spine parallel to the mat
forward fold
lengthen the front of your torso and spine downward
extended mountain
reach your finger tips to the sky
forward fold
hinge forward stopping as your fingertips meet your mat
halfway lift
extend and lengthen your spine parallel to the mat
high plank
shoulder blades spiraling down your back away from your ears
low plank
stack your elbows over your wrists
upward facing dog
drive down through your arms and feet opening up your chest creating space
downward facing dog
lift your hipbones upward toward the sky
press your arms down and forward
sun b
5 times
halfway lift
extend and lengthen your spine parallel to the mat
forward fold
draw the crown of your head towards the mat
chair pose
drop your hips and lift your heart and hands
squat down as if you are sitting in a chair
shift your weight into your heels
pull your arms up through your fingertips
forward fold
hinge forward stopping as your fingertips meet your mat
halfway lift
extend and lengthen your spine
low plank, updog, downdog
chaturunga
right foot warrior 1
lunge your right foot between your hands
spin your back foot flat to 60 degrees
shift your hips towards the front of the room, right hip back left hip forward
bend your front knee to 90 degrees
sweep your hands up over your head, palms facing each other
low plank, updog, downdog
chaturunga
left foot warrior 1
lunge your left foot between your hands
spin your back foot flat to 60 degrees
shift your hips towards the front of the room, left hip back right hip forward
bend your front knee to 90 degrees
sweep your hands up over your head, palms facing each other
low plank, updog, downdog
chaturunga
flip dog right
lift your right leg
bend your right knee opening up the right side body
continue to open up your right side
drop your right foot to the floor
open your chest to the sky
follow your right fingertips and your gaze to the front of the room
high plank
come back through center set your eyes between your hands stack your shoulder joints, elbows, wrists engage your quads lift your belly into your spine
side plank right
drop both heels towards the right on your mat parallel to the floor, feet flexed
stack your left shoulder onto your right
reach your left arm up
high plank, low plank, updog, downdog
vinyasa
flip dog left
lift your left leg
bend your left knee opening up the left side body
continue to open up your left side
drop your left foot to the floor
open your chest to the sky
follow your left fingertips and your gaze to the front of the room
high plank
come back through center set your eyes between your hands stack your shoulder joints, elbows, wrists engage your quads lift your belly into your spine
side plank left
drop both heels towards the left on your mat parallel to the floor, feet flexed
stack your right shoulder onto your left
reach your right arm up
high plank, low plank, updog, downdog
vinyasa
- VITALITY
warrior series
crescent lung right
step your right foot between your hands
bend your right knee to 90 degrees
lift your back heel up onto the ball of your foot
lift your arms up in line with your ears
crescent lung twist
bring your hands together at heart center
spin your left arm to the outside of the right knee
keep your back heel lifted, your back leg straight, and your front knee stacked over your ankle
twist to the right
warrior 2
square your hips and chest to the side wall
keep your right knee at 90 degrees
place your right heel down parallel to the back of your mat, heels in line
lift your belly, spine, and chest
stack your shoulders over your hips
right arm front left arm back,extend both arms parallel with the floor palms facing down
extended side angle
keep your feet and knees where they are
draw the front hip in toward the center line
stack your upper shoulder over the lower, twist your torso
open your chest
extend your left arm up to the sky
high plank, low plank, updog, downdog
vinyasa
crescent lung twist left
step your left foot between your hands
bend your left knee to 90 degrees
lift your back heel up onto the ball of your foot
lift your arms up in line with your ears
crescent lung twist
bring your hands together at heart center
spin your left arm to the outside of the right knee
keep your back heel lifted, your back leg straight, and your front knee stacked over your ankle
twist left
warrior 2
square your hips and chest to the side wall
keep your left knee at 90 degrees
place your left heel down parallel to the back of your mat, heels in line
lift your belly, spine, and chest
stack your shoulders over your hips
left arm front right arm back,extend both arms parallel with the floor palms facing down
extended side angle
keep your feet and knees where they are
draw the front hip in toward the center line
stack your upper shoulder over the lower, twist your torso
open your chest
extend your right arm up to the sky
high plank, low plank, updog, downdog
vinyasa
halfway lift
extend and lengthen your spine
drop your shoulder blades down your back and away from your ears
forward fold
hinge at the hips
draw the crown of your head towards the mat
chair pose
drop your hips and lift your heart and hands
squat down as if you are sitting in a chair
shift your weight into your heels
pull your arms up through your fingertips
chair pose twist right
bring your hands together at heart center
spin your left elbow to the outside of your right thigh
keep your feet and knees together
stack your upper shoulder over the lower shoulder
twist right
forward fold fingers to toes
hinge forward at the hips
grab your big toes with your peace fingers
halfway lift, extend your back parallel to the floor
fold over your legs keeping hold of your big toes