poses kula hour Flashcards
Name alignment cues for supta virasana
hug outer ankles to midline thighs hip width distance apart neutral pelvis shoulderblades on back hug outer ankles to midline thighs hip width distance apart neutral pelvis shoulderblades on back hug outer ankles to midline thighs hip width distance apart neutral pelvis shoulderblades on back hug outer ankles to midline thighs hip width distance apart neutral pelvis shoulderblades on back hug outer ankles to midline thighs hip width distance apart neutral pelvis shoulderblades on back hug outer ankles to midline thighs hip width distance apart neutral pelvis shoulderblades on back
Name alignment cues for Bhujangasana
hands right under elbows hug outer ankles in engage legs - lift thigh bones into hamstrings/lift kneecaps press pubic bone down compact hips roll shoulderheads back press index finger knuckle down
Name alignment cues for Salabhasana
internally rotate thighs lift from the inner upper thighs pelvis compacts & grounds down lengthen tailbone to feet shoulders roll back shoulderblades towards spine
Name alignment cues for setu banda
feet hip width and parallel
legs must not be wider than the hips
roll the thighs in and down (internal rotation)
bottom of sacrum, tailbone and buttocks lengthen towards the knees
extend the side waists
hug the shoulderbones into the midline
press down on the hands to lift the spine
cervical spine is off the floor
Name alignment cues for Urdhva Dhanurasana
internally rotate thighs hug outer ankles in aim to have heart center and pelvis equally lifted externally rotate the arms shoulderblades flat on the back hug outer elbows in toward inner elbows ROOT THE FINGERPADS
Name alignment cues for Ardha Chandrasana
stack the hips ground the inner foot extend through the sides of the waists externally rotated arms front ribs in back of neck long
Name alignment cues for Virabhadrasana III
lift the quads/kneecaps of extended leg
turn the outer hip of the lifted leg towards the floor
lift hip point of standing leg
wide collarbones and lifted shoulderheads
Name alignment cues for Tadasana
lift lower belly up lengthen tailbone down tuck the ribs in pull up through the side body extend down with your fingertips broaden the collarbones gaze at eye level
