Poses Iyengar grey boxes & instructions

Question 1

Urdhva Hastasana grey box

Answer 1

open the sides of the rib cage
stretch the arms while keeping the legs active & firm (engaged)
bring the shoulderblades towards each other

Question 2

Urdhva Baddhangullyasana grey box

Answer 2

legs are still in tadasana, active
pelvis neutral 
press the thighs back
tailbone in
chest lifted

Question 3

Urdhva Baddhangullyasana instructions

Answer 3

interlock your fingers in front of you
interlock with fingers covering the back of the hand
straighten your elbows and rotate your palms away from you
extend the arms to the ceiling, upper arms in line with ears
the entire palm should face the ceiling without losing the interlock on the little fingers
lower arms to chest height, release the interlock, bring arms down
switch the interlock

Question 4

Urdhva Baddhangullyasana benefits

Answer 4

exercises the knuckles
all the joints of the finger are opened
chest is broadened & opened

Question 5

Urdhva Hastasana instructions

Answer 5

stand in tadasana
arms extended down by sides, palms facing thighs
shoulders rolling back and down
inhale extend arms straight forward and above the head
upper arms inline with ears
exhale arms forward and down

Question 6

Namaskarasana instructions

Answer 6

stand in tadasana
bring the hands into prayer - thumbs near the sternum
keep light pressure evenly throughout the palms

Question 7

Namaskarasana grey box

Answer 7

keep equal pressure on both palms without exerting your arm muscles
point the fingers slightly away from you
elbows down
shoulderbones roll back
keep chest open  and full

Question 8

Urdhva Namaskarasana instructions

Answer 8

urdhva hastasana arms, palms facing each other
bring palms together in prayer
elbows straight and collarbones broad
press palms together, look straight ahead, level gaze
exhale release arms down by your sides

Question 9

Urdhva Namaskarasana grey box

Answer 9

extend the side waists by opening armpit chest

Question 10

gomukhasana instructions

Answer 10

hold both wrists from behind
keep collarbones wide, you need to maintain this width throughout the pose
you can stay here or
inhale, raise right arm up
bend the elbow so the hand comes between the shoulderblades (fingers pointing down)
reach up with the lower hand and clasp hands
or use a strap here

Question 11

gomukhasana grey box

Answer 11

bend the upper elbow down and lift the bottom fingers up
open the armpit chest to extend the sides of the torso

press against your back to open your chest and armpit area

Question 12

paschima namaskarasana instructions

Answer 12

take your arms behind your back
press your fingertips together, fingers pointing down
prayer position
turn the fingers up
then slide the hands up in line with the shoulderblades
keep even pressure on the entire palm
broaden the chest, bring the shoulderblades onto the back
move the elbows down to slide the fingers up

Question 13

paschima namaskarasana grey box

Answer 13

learn to move the hands into place without collapsing in the chest

Question 14

vrksanana grey box

Answer 14

learn to concentrate in order to balance
can practice with back to wall or fingertips of opposite hand at wall
press the foot into the inner thigh - more important than raising arms

Question 15

utkatasana details

Answer 15

arms first then legs=easier

legs first then arms=builds muscles

Question 16

utkatasana instructions

Answer 16

exhale bend knees so that thighs are parallel to floor
heels are down
inhale bring the arms up (bring palms together)
keep the chest lifted, the spine extended
exhale samasthiti

Question 17

utkatasana grey box

Answer 17

bend the knees and maintain the lift of the spine
the sitting bones go straight down (not back)
length in the torso like tadasana

Question 18

utkatasana modifications

Answer 18

stand facing wall 6-8 inches
place fingertips chest height/cup the hands
elbows slightly bent
make sure you aren’t leaning in to touch the wall

back to wall
1-6" way
place fingertips on wall and rest back against the wall
keeping the back against the wall exhale and bend knees
keep back waist against wall 
keep chest lifted
keep the back on the wall, raise arms up
inhale to straighten legs/samasthiti

Question 19

utkatasana benefits

Answer 19

diaphragm is lifted, gently massaging the heart

tones the back and chest

Question 20

utthita hasta padasana instructions

Answer 20

inhale jump 4 ft apart
feet parallel to edges of mat
knees lifted thighs back
extend arms out at shoulder level
shoulders down chest lifted
elbows straight palms facing down
gaze eye level

Question 21

utthita hasta padasana grey box

Answer 21

extend the arms inline with the shoulders

wrists over the ankles?