Mat - Starting Position

Question 1

Lying supine with legs raised in tabletop position, arms extended directly above the shoulder blades

Answer 1

Hundreds or Double Leg Stretch

Question 2

Lying supine with arms overhead, palms facing each other, legs straight and tightly pressed together, toes pointed. Ribs are imprinted to the mat.

Answer 2

Roll Up

Question 3

Lying supine, one leg extended flat on mat with foot flexed while the opposite leg is extended at a 90 degree angle toward the ceiling, foot pointed. Arms rest along the sides of the body, palms pressed into the mat, or extended out to a “T”

Answer 3

Single Leg Circle

Question 4

Sitting in a balanced position, body in a ball shape, legs bent with hands low on the shins close to the ankles, feet suspended from the mat and drawn in toward the hips. Find a balance point just behind the sits bones with spine in flexion.

Answer 4

Rolling Like a Ball

Question 5

Lying in a supine position with head and shoulders lifted off the mat, knees drawn into chest. Place the outer hand reaching for the ankle on one leg, and the inner hand just below the knee on the same leg. Extend the opposite leg out 45 degrees.

Answer 5

Single Leg Stretch

Question 6

Lying supine with head and shoulders curled off the mat, one leg extended toward the ceiling, with hands behind the calf as close to the ankle as possible. Opposite leg is extended and hovering at a 45 degree angle.

Answer 6

Scissors

Question 7

Lying supine with both legs extended to a 90 degree angle. Hands supporting the head, which is curled into flexion, gaze at the abdominals.

Answer 7

Double Leg Lower Lift

Question 8

Lying supine with both knees in tabletop position, hands behind the head for support, and upper body curled off the mat

Answer 8

Criss Cross

Question 9

Sitting with legs extended straight out in front and hip width apart, feet are flexed. Arms are extended forward, shoulder width apart.

Answer 9

Spine Stretch

Question 10

Sitting in a balanced position with spine straight, legs separated shoulder width apart, and legs extended long with hands holding each leg close to the ankles.

Answer 10

Open Leg Rocker

Question 11

Lying supine with arms alongside the body, hands and shoulders pressed firmly into the mat. Legs straight, together, and extended straight out to a 90 degree angle.

Answer 11

Cork Screw

Question 12

Sitting upright, legs extended straight forward, slightly wider than hip bone distance apart, feet flexed, Arms extended out in a “T” position at shoulder height.

Answer 12

Saw

Question 13

Lying prone with legs extended on mat hip width apart. Hands flat on mat just behind the shoulders, neck is inline with the spine and pubic and hip bones are pressed into the mat. Abdominals should be engaged and lifted slightly from the mat.

Answer 13

Swan

Question 14

Lying prone with elbows bent at 9- degree angle alongside the body, elbows underneath the shoulders. Legs extended together behind the body and pressed firmly together, abdominals drawn in.

Answer 14

Single Leg Kick