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Baptiste Yoga > Journey Into Power Point2Point > Flashcards

Journey Into Power Point2Point Flashcards

1
Q
  1. INTEGRATION
A

presence

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2
Q

child’s pose

A

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

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3
Q

downward facing dog

A 
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
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4
Q

ragdoll

A

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

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5
Q

extended mountain pose

A

toe/heel your feet together
sweep your arms up
reach your fingertips to the sky
root your feet down into the earth

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6
Q

samasthiti

A

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

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7
Q

3 oms

A

ah
oo
mm

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8
Q
  1. AWAKENING
A

sun salutations

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9
Q

sun a

A

5 times

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10
Q

extended mountain

A

sweep your arms up

reach your fingers to the sky

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11
Q

forward fold

A

hinge at the hips

draw the crown of your head towards the mat

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12
Q

halfway lift

A

extend and lengthen your spine parallel to the mat

drop your shoulder blades down your back and away from your ears

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13
Q

high plank

A

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

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14
Q

low plank

A 
move forward
lower your torso 5 inches from your mat
engage and lift your quads
pull your belly up
keep your gaze forward
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15
Q

upward facing dog

A 
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
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16
Q

downward facing dog

A

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

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17
Q

halfway lift

A

extend and lengthen your spine parallel to the mat

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18
Q

forward fold

A

lengthen the front of your torso and spine downward

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19
Q

extended mountain

A

reach your finger tips to the sky

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20
Q

forward fold

A

hinge forward stopping as your fingertips meet your mat

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21
Q

halfway lift

A

extend and lengthen your spine parallel to the mat

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22
Q

high plank

A

shoulder blades spiraling down your back away from your ears

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23
Q

low plank

A

stack your elbows over your wrists

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24
Q

upward facing dog

A

drive down through your arms and feet opening up your chest creating space

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25
Q

downward facing dog

A

lift your hipbones upward toward the sky

press your arms down and forward

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26
Q

sun b

A

5 times

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27
Q

halfway lift

A

extend and lengthen your spine parallel to the mat

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28
Q

forward fold

A

draw the crown of your head towards the mat

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29
Q

chair pose

A

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

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30
Q

forward fold

A

hinge forward stopping as your fingertips meet your mat

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31
Q

halfway lift

A

extend and lengthen your spine

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32
Q

low plank, updog, downdog

A

chaturunga

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33
Q

right foot warrior 1

A

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

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34
Q

low plank, updog, downdog

A

chaturunga

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35
Q

left foot warrior 1

A

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

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36
Q

low plank, updog, downdog

A

chaturunga

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37
Q

flip dog right

A

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

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38
Q

high plank

A 
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
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39
Q

side plank right

A

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

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40
Q

high plank, low plank, updog, downdog

A

vinyasa

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41
Q

flip dog left

A

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

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42
Q

high plank

A 
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
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43
Q

side plank left

A

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

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44
Q

high plank, low plank, updog, downdog

A

vinyasa

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45
Q
  1. VITALITY
A

warrior series

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46
Q

crescent lung right

A

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

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47
Q

crescent lung twist

A

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

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48
Q

warrior 2

A

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

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49
Q

extended side angle

A

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

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50
Q

high plank, low plank, updog, downdog

A

vinyasa

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51
Q

crescent lung twist left

A

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

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52
Q

crescent lung twist

A

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

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53
Q

warrior 2

A

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

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54
Q

extended side angle

A

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

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55
Q

high plank, low plank, updog, downdog

A

vinyasa

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56
Q

halfway lift

A

extend and lengthen your spine

drop your shoulder blades down your back and away from your ears

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57
Q

forward fold

A

hinge at the hips

draw the crown of your head towards the mat

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58
Q

chair pose

A

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

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59
Q

chair pose twist right

A

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

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60
Q

forward fold fingers to toes

A

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

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61
Q

chair pose

A

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

62
Q

chair pose twist left

A

bring your hands together at heart center
spin your right elbow to the outside of your left thigh
keep your feet and knees together
stack your upper shoulder over the lower shoulder
twist left

63
Q

gorilla

A 
move your feet hips width apart
hinge forward at the hips
bend your knees
place your palms underneath your feet where your wrists meet your toes, palms facing up
lift halfway extending your spine
fold over your legs
64
Q

crow

A

bring your feet together
place your hands flat on your mat shoulder width apart
squat down
let your elbows and knees drop creating a small shelf out of your upper arms
lean forward
lift your heels
rest your knees on your upper arms
tip your weight forward bringing both feet off the floor one at a time
set your gaze slightly in front of your hands
touch your big toes
straighten your arms

65
Q

high plank, low plank, updog, downdog

A

vinyasa

66
Q
  1. EQUANIMITY
A

balance series

67
Q

halfway lift

A

extend and lengthen your spine

68
Q

forward fold

A

hinge forward at the hips

draw the crown of your head towards the mat

69
Q

extended mountain pose

A

sweep your arms up
reach your fingertips to the sky
root your feet down into the earth

70
Q

eagle pose right (2)

A

wrap your right arm under the left arm
press your palms together
extend your fingertips up
bend your knees
sweep your right leg up and over the left
square your hips and chest to the front wall
pelvis is tucked under you
shoulders are stacked above your hips
set your eyes on one point directly in front of you

71
Q

extended mountain

A

sweep your arms up
reach your fingertips to the sky
root your feet down into the earth

72
Q

eagle pose left (2)

A

wrap your left arm under the right arm
press your palms together
extend your fingertips up
bend your knees
sweep your left leg up and over the right
square your hips and chest to the front wall
pelvis is tucked under you
shoulders are stacked above your hips
set your eyes on one point directly in front of you

73
Q

extended mountain

A

sweep your arms up
reach your fingertips to the sky
root your feet down into the earth

74
Q

standing leg raise right

A

with a straight spine extend your right leg to the front of the room keeping your foot flexed
drop your right hip down so it is right with the left
keep your torso square
press your shoulders down and away from your ears

75
Q

airplane

A

root down through your standing foot
hinge forward
extend your right leg out behind you
your torso and upper leg should be parallel to the floor
open your arms out behind you, palms facing down
draw your shoulder blades down your back and together
lower your chin so your so your neck is neutral
gaze down at the floor a few inches in front of your standing foot

76
Q

balancing half moon

A

extend your left fingertips to the floor on the outside of your left foot
keeping your upper leg raised, square your hips to the side wall
reach your right arm to the sky
gaze upwards toward your fingers

77
Q

forward fold

A

hinge forward at the hips

draw the crown of your head towards the mat

78
Q

extended mountain

A

sweep your arms up
reach your fingertips to the sky
root your feet down into the earth

79
Q

samasthiti

A 
bring your hands to your heart center
release your hands 
let 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
80
Q

standing leg raise left

A

with a straight spine extend your right leg to the front of the room keeping your foot flexed
drop your right hip down so it is right with the left
keep your torso square
press your shoulders down and away from your ears

81
Q

airplane

A

root down through your standing foot
hinge forward
extend your right leg out behind you
your torso and upper leg should be parallel to the floor
open your arms out behind you, palms facing down
draw your shoulder blades down your back and together
lower your chin so your so your neck is neutral
gaze down at the floor a few inches in front of your standing foot

82
Q

balancing half moon

A

extend your left fingertips to the floor on the outside of your left foot
keeping your upper leg raised, square your hips to the side wall
reach your right arm to the sky
gaze upwards toward your fingers

83
Q

forward fold

A

hinge forward at the hips

draw the crown of your head towards the mat

84
Q

extended mountain

A

sweep your arms up
reach your fingertips to the sky
root your feet down into the earth

85
Q

samasthiti

A 
release your hands 
let 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
86
Q

dancer pose right (2)

A

reach your left arm up to the sky
roll your right hand open so your palm is facing up
bend your right knee
reach your right hand back
grab the inside of your right foot with your right hand
stretch forward
extend and straighten the back leg

87
Q

samashiti

A 
release your hands 
let 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
88
Q

dancer pose left (2)

A

reach your right arm up to the sky
roll your left hand open so your palm is facing up
bend your left knee
reach your left hand back
grab the inside of your left foot with your left hand
stretch forward
extend and straighten the back leg

89
Q

samashiti

A 
release your hands
let 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
90
Q

tree pose right

A

ground down on through the sole of your right foot
lift your left heel high
place the sole of your left foot onto your inner right thigh
drop your right hip in line with the left
press your palms together at heart center

91
Q

samashiti

A 
release your hands
let 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
92
Q

extended mountain

A

sweep your arms up
reach your fingertips to the sky
root your feet down into the earth

93
Q

forward fold

A

hinge forward at the hips

draw the crown of your head towards the mat

94
Q

halfway lift

A

extend and lengthen your spine

95
Q

high plank, low plank, updog, downdog

A

vinyasa

96
Q
  1. GROUNDING
A

triangle series

97
Q

right foot warrior 1

A

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

98
Q

warrior 2

A

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

99
Q

triangle

A

straighten your front knee
reach your right arm forward
lower your right hand down to the mat on the outside of your right ankle
lift your left arm up to the sky

100
Q

wide straddle forward fold

A

face the side wall
toe/heel your feet out so your legs are wide
turn your toes in a little
place your hands on your hips
hinge forward from your hips
walk your fingers back so they are in line with your toes
press your palms into the mat
draw the crown of your head closer to the mat

101
Q

pyramid

A

slide your back foot closer to the top of the mat
reposition your feet; right foot aiming forward, left foot at a 45 degree angle to the top of your mat
square your hips to the front of the room
fold over your legs

102
Q

revolving triangle

A

lift your left arm next to your ear
hinge forward from your hips
place your left palm on the outside of your right foot
pull your right hip back in line with your left
roll the right shoulder back
extend your right arm up to the sky
lift your gaze up

103
Q

high plank, low plank, updog, downdog

A

vinyasa

104
Q

left foot warrior 1

A

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

105
Q

warrior 2

A

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

106
Q

triangle

A

straighten your front knee
reach your left arm forward
lower your left hand down to the mat on the outside of your leftt ankle
lift your right arm up to the sky

107
Q

wide straddle forward fold fingers to toes

A

face the side wall
toe/heel your feet out so your legs are wide
turn your toes in a little
place your hands on your hips
hinge forward from your hips
grab your big toes with your peace fingers
fold over your legs
draw the crown of your head closer to the mat

108
Q

pyramid

A

slide your back foot closer to the top of the mat
reposition your feet; left foot aiming forward, right foot at a 45 degree angle to the top of your mat
square your hips to the front of the room
fold over your legs

109
Q

revolving triangle

A

lift your right arm next to your ear
hinge forward from your hips
place your right palm on the outside of your left foot
pull your left hip back in line with your right
roll the right shoulder back
extend your leftt arm up to the sky
lift your gaze up

110
Q

high plank, low plank, updog, downdog

A

vinyasa

111
Q
  1. IGNITING
A

backbending series

112
Q

high plank

A

lower to the floor

113
Q

locust (2)

A

rest your arms by your side
palms facing down
lift your legs and chest up

114
Q

bow (2)

A

bend your knees
reach back with both arms and grab the tops of your feet
press back through your legs as you lift your thighs and chest off the floor
pull your torso foward

115
Q

upward facing dog

A 
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
116
Q

downward facing dog

A 
curl your toes under
press your tail to the sky
straighten your legs
pull your navel toward your spine
drop the shoulder blades down your back
117
Q

camel (2)

A

come onto your knees with your shins pressing into the floor
separate your knees and feet hips width apart
bring your hands to your lower back with your fingers pointing up, thumbs into your sacrum
scoop your tailbone under
gently release your head back
reach back setting your hand on each heel

118
Q

downward facing dog

A 
curl your toes under
press your tail to the sky
straighten your legs
pull your navel toward your spine
drop the shoulder blades down your back
119
Q

bridge

A

lie on your back
place your feet flat on the floor hips width apart, knees over your heels
scoop your tailbone under
lift your hips up coming onto your shoulders
walk your shoulder blades toward each other underneath your torso
clasp your hands together
interlace your fingers
press down through your feet and upper arms

119
Q

supta baddha konasana

A

soles of the feet together

120
Q

happy baby

A

hb

121
Q

happy baby

A

hb

122
Q

happy baby

A 
bring your knees up to your chest
grab the inner edges of your feet
pull your knees, feet and quadriceps toward the floors
stack your ankles over your knees
lengthen your spine into the floor
123
Q

scissor legs

A

bring your knees into your chest
cradle your head with your hands
extend your legs straight up
lower your right leg down to the mat
flex your feet and press through both legs
lift your head and bring both shoulder blades off the floor
change legs and repeat on the left side

125
Q

60/30

A

extend both legs up
bring your arms out parallel to the floor
keep your shoulder blades off the floor
lower your legs down 30 degrees
lower our legs down 60 degrees
lower your legs until the heels are 2 inches from the floor
lift both legs up to the sky

125
Q

abdominal twists

A

lower your right leg hovering over the mat
bend your left knee into your chest
cradle your head with your hands
twist your right elbow across your body to meet your left knee
switch to the other side

126
Q

abdominal twists

A 
bend both knees into your chest
extend your right leg forward
keep your left knee bent
cradle your head with your hands
spin your right elbow to the outside of your left knee
come back to center
extend your left leg forward
keep your right knee bent
spin your left elbow to the outside of your right knee
127
Q

high plank, low plank, updog, downdog

A

vinyasa

128
Q
  1. OPENING
A

hip series

129
Q

half pigeon right

A

look up between your hands
step your right foot to the outside of your left hand
drop your right knee near your right hand
drop you right hip down to the floor

130
Q

downward facing dog

A 
curl your toes under
press your tail to the sky
straighten your legs
pull your navel toward your spine
drop the shoulder blades down your back
131
Q

half pigeon left

A

look up between your hands
step your left foot to the outside of your right hand
drop your left knee near your left hand
drop you left hip down to the floor

133
Q

double pigeon right

A 
sit up
bring your back leg up and around
stack your left shin on top of your right shin
flex both feet
walk your hands forward
relax down over your legs
134
Q

double pigeon left

A 
switch legs
stack your right shin on top of your left shin
flex both feet
walk your hands forward
relax down over your legs
134
Q

seated single leg forward fold right

A

r

135
Q
  1. RELEASE
A

forward bending series

136
Q

seated single leg forward fold right

A

from a seated position, bring your left heel in to the inside of your right thigh
keep your right foot active pressing the top of your right thigh into the floor
reach forward and grab your foot with both hands
fold over your straight leg

138
Q

seated single leg forward fold left

A

bring your right heel in to the inside of your left thigh
keep your left foot active pressing the top of your left thigh into the floor
reach forward and grab your foot with both hands
fold over your straight leg

138
Q

reverse table top

A

rt

140
Q

reverse table top

A

with your legs straight out in front of you, bring your hands back behind your hips shoulders width apart
place your palms flat with your fingers facing forward
press down through your arms and hands
lift your hips up
drop your head back

140
Q

headstand/handstand

A

hh

141
Q

fish

A

from a seated position, place your hands under your sitting bones, palms facing down
lean back until your forearms are down on the floor
walk your elbows and forearms in toward each other
shimmy your shoulder blades in toward each other
arch your back
lower your head back and slide back until the crown of your head is resting on the flor

142
Q
  1. REJUVENATION
A

inversion series

143
Q

plow pose

A

pp

145
Q

plow pose

A

lower your straight legs to the floor behind your head

extend your arms toward the front wall, interlacing your fingers

145
Q

supine twist right

A

str

146
Q
  1. DEEP REST
A

surrender to gravity series

147
Q

supine twist right

A

straighten your left leg on the floor
pull your right knee into your chest
spin your right knee over to the outer left side of your body
look over your right shoulder

148
Q

savasana

A

yay

149
Q

supine twist left

A

straighten your right leg on the floor
pull your leftt knee into your chest
spin your leftt knee over to the outer right side of your body
look over your left shoulder

151
Q

savasana

A

lie on your back with your legs straight in front of you
let your feet relax
place your arms alongside your body, palms facing up
lengthen your pine into the floor

Baptiste Yoga (4 decks)

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