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Master Deck Flashcards

1
Q

Tadasana

A
  • Stand with feet together.
  • Bring you legs alive making them feel strong without locking you knees.
  • Draw the tailbone down.
  • Engage your low belly.
  • Roll your shoulders back.
  • Stand tall and lengthen you spine.
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2
Q

Urdvha hastasana upward salute

A
  • Stand with your feet together.
  • Bring you legs alive and making them feel strong without locking your knees.
  • Rotate your arms so your palms face forward.
  • Engage the low belly.
  • Draw the tailbone down.
  • Then raise your arms over your head palms facing up.
  • Keep the spine long.
  • Bring your palms together in front if your heart.
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3
Q

Utkatasana (Awkward Pose)

A
  • Stand with your feet together.
  • Put you hands on your hips.
  • Rest your fingertips points of your hips.
  • Squeeze your legs together and hinge forward slightly from the hips.
  • Extend the spine long
  • Bend your knees and sit low in the hips.
  • Engage your low belly pulling your navel to your spine
  • Draw your tailbone down.
  • Roll your shoulders back.
  • Take your hand off your hips
  • Extend your arms forward and then up to the corner of the room.
  • Relax your shoulders and you neck.
  • Bring your hands back to your hips.
  • Begin to straighten the legs as you come back up to standing.
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4
Q

Side Bends

A
  • Stand in tadasana. Interlace your fingers with your palms facing down.
  • Slowly raise your arms up by your ears.
  • Stands tall and engage the low belly.
  • Reach up through the ____ hand and bend to the ___
  • Now side bend to the ___ side.
  • Keep your chest open and you legs strong without locking the knees.
  • Exhale completely.
  • Engage you abs and lengthen you spine as you breath in to center.
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5
Q

Axis Twist

A
  • Stand with your feet together or hip distance apart.
  • Inhale as you extend you arms straight from your side palms facing up.
  • Make them firm and alive.
  • On your next inhale Bring you finger tips up and over to rest on your shoulders now
  • Exhale and Relax your shoulders Inhale and lnegthen your spine
  • On your next inhale Engage the low belly and twist from the center of your body to the ____ wall.
  • Check and make sure your elbows are pointing straight out from your shoulders.
  • Bring the two points of your hips to point at the front of the room.
  • Exhale completely.
  • Inhale and rotate back to center.
  • On your next exhale rotate to the other side
  • Make sure your elbows are pointing straight out from your shoulder
  • Rotate your hips back to the front of the room and exhale completely.
  • On your next inhale rotate back to center
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6
Q

Low lunge

A
  • Bring your blocks next to the outside of each foot.
    • Stand in Samastithi. Put you hands on your hips.
  • Exhale Bend your knees and step your right foot straight back into a low lunge
    • Make sure your front knee is right about your ankle.
    • Keep your back heel up and pressing towards the back of the room.
    • Draw your tail bone down and engage the low belly.
  • Exhale hinge forward from the hips place your fingertips on your blocks on both sides of your front foot.
  • Inhale Reach the crown of your head forward and out through your back heel
    • Keeping you back leg strong - extending your spine.
  • Next Inhale Lean forward and step the back foot next to your front foot.
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7
Q

Ardha uttanasana

A
  • Bring your blocks 3-4 inches in front of your feet.
  • Place your feet paralell outer hip distance apart.
  • Put you hands on your hips.
  • Bend your knees and fold forward from the hips.
  • Connect your belly to your thighs.
  • Move the blocks right underneath your shoulders.
  • Press your hands into the blocks directly under your shoulders.
  • Straighten your arms.
  • Maintain contact between your belly and thighs.
  • Roll the shoulder back and open up the space in front of your heart.
  • Extend your spine.
  • Gaze towards the floor.
  • Keep the back of the neck long.
  • Keep your belly and thighs together and your start to straighten your legs stopping when it begins to feel uncomfortable.
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8
Q

Uttanasana

A
  • Bring your blocks on the low side right in front of your feet.
  • Place your feet outer hip distance apart and feet parallel.
  • Put you hands on your hips.
  • Bend your knees and fold forward from the hips.
  • Connect your belly to your thighs.
  • Press your hands into the blocks directly under your shoulders.
  • Straighten your arms. Maintain contact between your belly and thighs as you straighten your legs pointing your head toward the floor.
  • Extend your spine towards the floor.
  • Roll the shoulder back and away from your ears. Bend your knees and come back to standing.
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9
Q

Open twist

A
  • From low lunge keep your legs strong.
  • Bend your left knee out over your middle toes.
  • Lift your right heel and keep the right leg active.
  • Lift the hips. Bring your right hand just inside the left knee.
  • Press the right hand into a block or the floor.
  • Draw the right shoulder back. Stretch the left hand up towards the celling.
  • Bring the left hand back down.
  • Lean forward and bring the back leg next to the front leg.
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10
Q

Guha (Hidden Pose)

A
  • Stand with your feet together.
  • Squeeze your legs together and bring your hands to your hips.
  • Bend your knees slightly.
  • Fold at the hip crease until your belly is resting on your thighs.
  • Round your upper back.
  • Keep your seat higher than your knees.
  • Place your elbows on the outside or your knees.
  • Bring your palms up to cover your eyes.
  • Lengthe your spine by pressing the crown of your head to the front wall
  • Press your shik bones to the back wall.
  • Rememeber to keep your legs soft.
  • Now Take you hands of your eyes.
  • Come up to standing.
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11
Q

Kanjanasana (Brahmas Lotus Squat)

A
  • Place your feet mat distance apart,
  • Turn your toes out slightly so your big toe is at the corner of you mat.
  • Put your hands on your hips.
  • Bend forward at the hips as you bend the knees.
  • Bring your seat down until it’s just above the knees.
  • Bring your handd out so your palms are facing forward.
  • Then point your finger inbetween your legs and place your fingertips behind your heel with the thumb facing in.
  • Or you can wrap your hands around your legs and place your palms on your feet.
  • Lengthen the spine, gaze in between the toes and keep the neck open and long.
  • Bring your hand in fron to you.
  • Come back up to standing.
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12
Q

Asvattasana

A
  • Stand with you feet wide apart in a cowboy straddle.
  • Turn your toes out 45o.
  • Bend your knees out over your middle toes.
  • Draw the knees back.
  • Bring your palms together over the heart.
  • Draw your tailbone down and engage the low belly.
  • Bring the arms wide and lift your arms up.
  • At the same time unbend your knees.
  • Press you palms together overhead.
  • Bring your hands down through the center bending back into the knees.
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13
Q

Squats

A
  • Stand with feet outer hip distance apart turn your toes out slightly.
  • Sweep your arms forward for balance and lower down into a squat pressing your legs out.
  • Bring your arms back up by your sides as you come back up.
  • Come dow again.
  • Keep your chest lifted and come down as low as you can while keeping your heels on the ground.
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14
Q

Ardha parvtti utka prep

A
  • Stand with your feet together, press your legs together
  • Place palms together at the heart.
  • Bend your knees, sit low in the hips, come into Utkatasana
  • Engage the low belly and draw your tailbone down.
  • Start from your belly and twist tot he left. Open your chest to the left side of the room.
  • Bring your right elbow inside the right knee.
  • Draw your left elbow back keep your shoulders down and back.
  • Check that the knees are aligned.
  • If left knee is forward press down into the right foot to draw the knee back
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15
Q

Garuda arms

A
  • From Tadasana bend both knees.
  • Hug your thighs together.
  • Extend you arms wide.
  • Put your left elbow in the crook of your right arm.
  • Point your fingertips up.
  • Lace your palms together
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16
Q

Garuda legs

A
  • From Tadasana bend both knees.
  • Slightly shift the weight into the right foot.
  • Raise your left foot off the floor.
  • Put your left leg over your right.
  • Hug your thighs together.
  • Make sure your hips are facing forward.
  • If you can press the shins together.
17
Q

Garudasana

A
  • From Tadasana bend both knees.
  • Slightly shift the weight into the right foot.
  • Raise your left foot off the floor.
  • Put your left leg over your right.
  • Hug your thighs together.
  • Make sure your hips are facing forward.
  • If you can press the shins together.
  • Extend you arms wide.
  • Put your left elbow in the crook of your right arm.
  • Point your fingertips up.
  • Lace your palms together
  • Unwrap the arms and put them on your hips.
  • Then Unwrap the legs come back to Tadasana
18
Q

Vrksasana

A
  • In Tadasana press the legs together.
  • Make the right leg strong.
  • Bend your left knee.
  • Clasp it with your hands.
  • Lift it up towards your chest.
  • Rotate the left knee and thigh outward.
  • put your toes on the ground next to the right ankle
  • Avoid placing the foot on the side of the knee or upper calf
  • Press back through the left knee.
  • Bring your hands to your heart or extend them upward
19
Q

High Lunge

A
  • Stand with your feet outer hip distance apart.
  • Place your hands on your hips.
  • Exhale Bend your knees
  • Take a big step back with right/left foot into a long lunge stance.
  • Bring your front knee directly above your front ankle.
  • Make your right/left knee strong and press out through your heel keeping it off the ground.
  • Exhale Press your hip points evento the front of the room.
  • Draw your tailbone down.
  • Extend you spine, feeling a string pulling on the crown of your head.
  • Inhale Extend your arms up by your ears.
  • Draw your shoulderblade back and down.
  • Keep you neck open and long.
  • Exhale lower your hands to your hips.
  • Bend the back knee.
  • Inhale lean forward and bring your feet back together.
20
Q

Virabhadrasana 2

(Warrior 2)

A
  • Stand with your feet outer hip distance apart.
  • Place your hands on your hips.
  • Exhale Bend your knees.
  • Bend forward from the hips.
  • Take a step back with right/left foot into a low lunge stance.
  • Press the right/left heel down turning it at a angle.
  • Keep the right/left toes pointing forward.
  • Inhale Open your hips to the right/left side/wall.
  • Bring your front knee directly above your front ankle.
  • Keep te right/left leg strong like you are trying to stretch out your matt.
  • Next Inhale Extend your arms front to back
  • Next Exhale relax the shoulders,
  • Gaze over the front fingertips.
  • Draw the tailbone down, keep the low belly firm, and
  • Inhale feel that string lift from the top of your head
  • (Exit)
  • Exhale lower your hands to your hips.
  • Lift the rear heel and rotate the foot to face forward.
  • Next Inhale Lean forward and step your feet back together.
21
Q

Peaceful Warrior

A
  • Stand with your feet outer hip distance apart.
  • Place your hands on your hips.
  • Exhale Bend your knees.
  • Bend forward from the hips.
  • Take a step back with right/left foot into a low lunge stance.
  • Press the right/left heel down turning it at a angle.
  • Keep the right/left toes pointing forward.
  • Inhale Open your hips to the right/left side/wall.
  • Bring your front knee directly above your front ankle.
  • Keep te right/left leg strong like you are trying to stretch out your matt.
  • Next Inhale Extend your arms front to back
  • (Entrance From Vira2)
  • Next Exhale lower the fingertips on your right/left hand down to rest gentle of your right/left leg
  • Inhale Raise your left arm up into a side bend.
  • Gaze up at your extended hand
  • Relax your shoulder and neck
  • (Exit)
  • Exhale and lower your left arm
  • Bring your hands to your hips.
  • Rotate the right foot upraising your heal.
  • Next Exhale lean forward and step your feet together at the front of your mat.
22
Q

Parsvakonasana

(Extended Side Angle)

A
  • Stand with your feet outer hip distance apart.
  • Place your hands on your hips.
  • Exhale Bend your knees.
  • Bend forward from the hips.
  • Take a step back with right/left foot into a low lunge stance.
  • Press the right/left heel down turning it at a angle.
  • Keep the right/left toes pointing forward.
  • Inhale Open your hips and shoulders to the right/left side/wall.
  • Bring your front knee directly above your front ankle.
  • Keep te right/left leg strong like you are trying to stretch out your mat.
  • Next Inhale Extend your arms front to back
  • (Entrance from Vir2)
  • Next Exhale Bring life into your legs and lower your left forearm onto your left knee with the palm facing up.
  • Draw the left shoulder back.
  • Inhale extend your right arm up towards the celing.
  • Keep your chest broad and open
  • Next Inhale Lift the left side ribs gently twisting them towards the celing.
  • Next Exhale Allow the right hand to come down and rest on the hip.
  • Press into the left elbow.
  • Inhale bring the torso back to vertical.
  • Press into the front leg.
  • (Exit)
  • Raise the back heel and rotate the foot forward.
  • Inhale lean forward and bring the fee back together
23
Q

Tadasana

A
  • Stand with feet together.
  • Bring you life into your legs making them feel strong without locking you knees.
  • Bring your Hands Behind your back and clasp your hands together palms facing up.
  • Your thumbs should be resting on your tail bone.
  • Engage your low belly.
  • Stand tall and lengthen you spine.
  • Exhale Roll your shoulders back and down.
  • Remeber this postition
24
Q

Virabhadrasana 1

(Warrior 1)

A
  • Stand with hips inner hip distance apart.
  • Place your hands on your hips.
  • Exhale Bend your knees and step back with your right/left foot into a short lunge stance.
  • Press the right heel into the ground.
  • Point your toes forward at a 45o angle.
  • Keep you left/right foot pointing forward.
  • Bending the front knee directly over the front ankle.
  • Next Exhale Rotate the hip points to the front of the room.
  • Inhale bring palms together in front of the heart.
  • Exhale engage the low belly
  • Draw the tailbone down.
  • Imagine a string lifting the crown of your head.
  • (Exit)
  • Next Exhale bring hands back to hips.
  • Raise the right/left ankle and rotate foot coming back into a lunge.
  • Exhale lean forward and bring your feet back together.
25
**Devotional Warrior**
* Stand with hips inner hip distance apart. * Place your hands on your hips. * **Exhale** Bend your knees and step back with your right/left foot into a short lunge stance. * Press the right heel into the ground. * Point your toes forward at a 45o angle. * Keep you left/right foot pointing forward. * Bending the front knee directly over the front ankle. * **Next Exhale** Rotate the hip points to the front of the room. * (Entrance from Vir 1) * Inhale clasp the hands together behind the back, palms facing up. * Roll your shoulder down and back * Keep the elbows gently bent. * **Next Exhale** Bend forward from the hip creases, allow your left/right thigh to catch the left/right side of your torso. * Rotate the chin towards the chest. * **Inhale** Lift your clasped hands off your low back, keeping the elbow bent. * **Exhale** making the neck long and open * (Exit) * **Next Exhale** lower your arms back down. * **Inhale** raise lift your torse grounding through both feet. * Bring your hands to your hips * Raise the right/left ankle and rotate the foot coming back into a lunge. * **Exhale** lean forward and bring your feet back together.
26
**Parsvottanasana** **(Pyramid Pose)**
* Bring your block to the outside of both of your feet. * Stand with hips inner hip distance apart. * Place your hands on your hips. * **Exhale** Bend your knees and step back with your right/left foot into a short lunge stance. * Press the right heel into the ground. * Point your toes forward at a 45o angle. * Keep you left/right foot pointing forward. * Bending the front knee directly over the front ankle. * **Next Exhale** Rotate the hip points to the front of the room. * Put that string at the top of your head * **Inhale** Straighten the front leg without locking the knee. * **Exhale** Keeping the string at the top of your head. Fold forward from the hip creases over the front leg. * Draw the left/right hip back. * Place your hands on the blocks. * Keep you chest broad and press down through the legs. * **Inhale** Bring your hands to your hips, bend your front knee and press into you legs and you bring your torse back up. * **(Exit)** * Rotate your back foot so the heel is up. * Inhale bend forward and step your feet together. * Come back to Tadasana.

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